JUNE 2015 I WWW.220TRIATHLON.COM I 45

45 NEXT-LEVEL TIPS

COMPLETER TO COMPETER

TRAINING THAT’S SPECIFIC TO YOUR ABILITY IS THE MOST EFFICIENT WAY TO TRAIN. WHATEVER YOUR STANDARD, FOLLOW OUR EXPERT TIPS AND YOU’LL SOON ELEVATE YOUR TRI PERFORMANCE TO THE NEXT LEVEL…

WORDS JAMES WITTS

You raise your arms, cross the line and slip into your new cotton race souvenir t-shirt beaming from ear to ear. You head to transition, reflect on a great day’s racing and

notice that your bike is the sole steed remaining. You’re pleased you’ve completed your debut triathlon but already those competitive juices are flowing. ‘That’s it,’ you think. ‘Things are about to get more serious. Next race I won’t be scrolling down the results list for five minutes before finding my name.’ It’s time to get competitive.

Broadly speaking, triathletes can be categorised as beginner, intermediate or advanced. The guide that follows is designed for each ability to help them graduate to the next level. So if you’re a newcomer, integrate the sessions and advice in the beginner section. You’ll soon climb the standings and, come 2016, be ready to move on to the intermediate section. Ditto intermediate

and graduating to the advanced section. For the already advanced, well, the tips and advice given will elicit the marginal gains that’ll have you edging closer to the podia.

FIND YOUR LEVELIt’s a logical separation, but how do you define what level you’re at? Beginners are obviously new triathletes but also athletes who’ve been racing for a couple of seasons with minimal progress. As for intermediate and advanced, over to triathlon coach Mark Kleanthous.

“The intermediate triathlete is likely to be good at one or two sports and have one weak discipline,” he says. “This triathlete will be able to complete a championship or qualifying event within 125% of the winner in their age-group.”

Let’s use the 2014 Big Cow Sprint and Dambuster Triathlons – world qualifiers for sprint and Olympic distances – to illustrate Kleanthous’s point. The men’s 30-34 age-group title was won by James Wilson (59:54mins) at the Big Cow. That’d equate to a finishing time within

1:14:50 for a 30-34-year-old male to be classified as intermediate. Tanya Brightwell won the women’s 40-44 at Big Cow Sprint in 1:07:34. An intermediate female 40-44 would finish in a time up to 1:24:27. At the Olympic-distance Dambuster, Carl Shaw took the title in 1:59:20. That’d equate to finishing times within 2:29:16 for a 30-34 male. Samantha Boswell dominated the female 40-44 category in 2:30:53. Her intermediate rivals would earn that mantle with a time up to 3:08:36.

“The advanced is likely to be good at all three sports,” adds Kleanthous. “They’ll be able to complete a championship or qualifying event within 115% of the winner in their age-group.” Again using the 30-34 men’s age group at the Big Cow and Dambuster as examples, that’d mean 1:08:52 and 2:17:16, respectively. For the women’s 40-44 group, advanced athletes finish in a time up to 1:17:42 at the Big Cow Sprint and 2:53:31 at the Dambuster, respectively.

Wherever you’re currently placed, read on for our 45 expert tips to move on up…

IMAG

E IS

TOCK

PHOT

O.CO

M

FEATURE

46 I WWW.220TRIATHLON.COM I JUNE 2015

1 OPEN WATER… IN THE POOL“This set can easily be tagged on to an existing swim session. Swim as fast

as possible for 15m, sighting as you would in water polo. Complete U-turns at each end, avoiding touching the sides to stop and rest. Build up from 5mins to at least the duration of the time it’ll take you to complete your open-water swim.”MARK KLEANTHOUS, TRIATHLON COACH

2 SADDLE UP“Picking the right saddle is important, certainly for managing back pain.

There are various contraptions around in an attempt to secure the best saddle for you. For instance, Specialized have their Assometer – AKA the pain measurer – that measures how wide the pelvis is. In some cases you’ll have athletes who are stable on narrow saddles because they possess good core stability. Some don’t feel supported unless they’re on the widest part of the saddle. Always choose the right one for you and your derrière.”JOHN DENNIS, BIKE-FITTER AND PHYSIO

3 SLEEP YOUR WAY TO VICTORY“Sufficient sleep, which tends to vary from 6hrs to 9hrs, is vital

for maximising training gains. The optimum temperature for sleep is 16-18°C, which is actually quite cold. A reduction in temperature helps us fall asleep and that’s why we often struggle to sleep in a hot summer. I’d also recommend layers instead

of a big duvet because then you can regulate the temperature more readily.”DR. GUY MEADOWS, SLEEP PHYSIOLOGIST

4 WEIGHT LOSS“Protein – such as white meat and fish – and fibrous foods like

wholemeal bread are more satiating than carbohydrates, so focus on these if you’re trying to lose weight. However, do this in the winter when intensity of training is lower and you don’t need access to as many carbs to fuel both hard sessions and racing.”DREW PRICE, NUTRITIONIST

5 TRAIN WITH OTHERS“Joining a club offers many benefits. It’s sociable, you have access to

experienced coaches and athletes, and it makes harder sessions feel that bit easier. Tough efforts always benefit from the extra motivation generated by training with others. You can support each other through the pain – then laugh about it after!”ANDY BULLOCK, TRI COACH, ENDURANCE SPORTS COACHING

6 SKILL NOT STRENGTH“For the swim, focus on improving technique rather than speed or

power. A new skill is best learnt little and often, so even just 20mins focusing on swim drills, two or three times a week, will ingrain better technique. You should also sign up to one-on-one swim coaching, as it’s the most technique-heavy of the three disciplines. It’ll

save a lot of effort down the line.”STEVE LLOYD, TRI COACH, ABSOLUTE TRIATHLON

7 CONSISTENT CADENCE“You should learn to change gear without your cadence [how many

times your pedal revolves each minute] increasing or dropping by 5rpm. Erratic pedalling not only leaks energy on the bike, it tires your legs out for the run too. Learn to change when you need to; in other words, before your legs really labour or begin spinning frantically.”MARK KLEANTHOUS, TRIATHLON COACH

8 GOAL SETTING“It’s too easy to miss a session because ‘life takes over’. So I ask

my athletes to write down not only their intended training time but an alternative spot too. So let’s say they have a 6.30am swim session but the kids wake up screaming, and the athlete simply can’t make it, then they can squeeze in an alternative lunchtime swim set, even if it’s slightly shorter and at a different pool. It might be 40mins instead of an hour, but it’s still better than nothing.”DAVE SCOTT, SIX-TIME IRONMAN HAWAII WINNER

9 GEAR TWEAKS“Elastics laces are probably the biggest time-saving per pound in

triathlon. They’ll ensure you can slip in and out of transition rapidly, without sacrificing comfort or stability.”PHIL PATERSON, TRI COACH, RG ACTIVE

BEGINNER With the swim it’s all about solid

technique, so prioritise this first over speed. Even better, get a swim coach

IMAG

ES IS

TOCK

PHOT

O.CO

M, J

ON

NY

GAW

LER

JUNE 2015 I WWW.220TRIATHLON.COM I 47

45 NEXT-LEVEL TIPS

TRANSITION REVAMP“The session below is suitable for both sprint and Olympic-distance racers. It’s versatile because it’ll highlight areas that need developing before race day. For instance, if your pace over the 15min bike reps [see below] massively drops off, you went out too hard, so it’s a great lesson in pacing. That also applies to the running segment. If transition was technically challenging, have some individual transition coaching. If it’s feasible, repeat this session each week, focussing on pacing of the reps – time, distance and heart rate are good variables to monitor, which will indicate progression…”

■ Set out a transition area at home, including a mount and dismount line. Have all your transition run gear ready and laid out as you would in a race.

■ Ride for 105mins. The first 30mins should be easy, focussing on smooth pedalling.

■ Follow the first 30mins with 3 x 15min bike reps at your intended race pace. Spin easy for 5mins between reps. The last 15mins sees you riding home to your planned transition area. Dismount before the line and time your transition – then head out onto the run.

■ Run out for 15mins at just below race pace. Turn around and see if you can run faster. Focus on swift cadence, good posture, driving from the hips and foot striking beneath your knee.

FRAN BUNGAY, TRI COACH, GOAL SPECIFIC

10

QUICK-FIRE TIPS RG Active’s Paul Paterson on improving tri performance for beginners…

11Avoid becoming reliant on gym bikes and turbo trainers. Miles on the road are valuable for

getting to know your bike, how it feels, the position, impact of gears and improving your handling.

12Learning basic bike mechanics will keep it running smoothly and slash service costs.

Firstly, become au fait with changing a puncture, cleaning your drivetrain, and removing and replacing wheels for transit.

13Practise your transitions – it’s free speed. In T1, learn to remove your wetsuit quickly. Do

this before all the water leaves your suit because this prevents it sticking. Progress to slipping your wetsuit off on the move. For T2, practise racking your bike, and removing your helmet and shoes as quickly as possible.

14Replace unhealthy snacks with natural alternatives that’ll release energy gradually.

Fruits, nuts, carrot sticks and hummus, and almond butter on rye bread are good examples.

15Have a proper running gait assessment. As well as ensuring you buy the right shoes,

you’ll also discover whether there are any potential red flags with your technique that could cause injury if not addressed.

Mock-up your own T2 to rehearse the steps of

racking and kit-switching

Turbo schmurbo, there’s no substitute for miles on the road

for honing your bike skills

FEATURE

48 I WWW.220TRIATHLON.COM I JUNE 2015

INTERMEDIATE

16 SWIM TURNS“You need at least two mates to complete this swim workout.

Swimmer 1 and 2 place themselves 6-8m apart to mimic swim buoys. The third swimmer sprints past both before turning around 2 and back to 1. The swimmer changes with 1 and now becomes a buoy. Recovery is treading water while each one of the two other swimmers completes the circuit. Repeat this 18 times, six times each.”MARK KLEANTHOUS, TRIATHLON COACH

17 RACE-SPECIFIC TRAINING“Heading into race season, you should simulate the type of riding

you’ll encounter when racing, which should equate to time trials and hard, hilly rides. I’ve spent a fair bit of time recently focussing on hill reps in preparation for Auckland WTS [where Tom placed 13th]. These sessions instill confidence because you know you’ve been through it all in training. Additionally you should spend time pedalling at your racing cadence.”TOM BISHOP, GB OLYMPIC-DISTANCE ELITE

18 ONE-LEGGED PEDALLING“Using a turbo trainer, undertake one-legged pedalling drills to improve

technique. To take this to the next level, hold the opposite hand off the hood as well so that

you’re engaging your trunk. This is particularly good for your abdominals and obliques.”JOHN DENNIS, BIKE-FITTER AND PHYSIO

19 STRETCH AND RECOVER“When it comes to running, one of the most common weaknesses is in the

quadriceps. It’s damaged by overuse, lack of stretching properly – especially post-exercise – and, in general, today’s sedentary lifestyle. A tool that relieves the situation is a foam roller. It helps to lengthen the quadriceps and is also useful before stretching.”ALISON ROSE, PHYSIO TO THE BROWNLEES

20 COOL HELMET“As long as you use them correctly (not constantly lifting your head and so

adding drag), it’s worth going for an aero helmet for racing. It saves you time over vented helmets, and there shouldn’t be too many worries about over-heating. Despite what people think, the amount of heat you dissipate through your head is actually really small. Your body provides 95% of the surface area for heat to dissipate.”CHRIS BOARDMAN, FORMER OLYMPIC CYCLING GOLD MEDALLIST

21 IT’S ALL ABOUT THE 2:1“During long rides or similarly lengthy endurance efforts, consume gels and/

or sports drinks that are a mixture of glucose and fructose. Research has shown that a 2:1

ratio boosts carbohydrate uptake to the cells. Don’t overdo it, though: too much glucose will cause intestinal issues.”MAYUR RANCHORDAS, NUTRITION LECTURER AT

SHEFFIELD UNIVERSITY

22 REMEMBER TO RECOVER“Don’t fall into the trap that more training equates to

improved performance.” STEVE LLOYD, TRI COACH, ABSOLUTE TRI

23 TECHNO ADVANCES“Invest in a suitable tracking device or smartphone software. This will allow

you to monitor your training volume and chart your progress. And with the increase in social media access within these devices, your friends and family can provide a valuable support network to help you reach your goals.”PAUL PATERSON, TRI COACH, RG ACTIVE

24 FEEDING ON THE FLY“Learning to drink more efficiently will save time and energy. Work through

the motion of removing the drinks bottle from its cage, simulating sipping the drink and then returning it fast. Do this on a turbo trainer or on quiet roads when riding solo. Follow this same template if using a bike hydration system, making sure you keep aerodynamic.”MARK KLEANTHOUS, TRIATHLON COACH

Simulate your race-day experience by incorporating plenty of race-pace

cadence and tough inclines

IMAG

ES D

IRTY

GRE

EN T

RAIN

ERS,

JON

NY

GAW

LER,

ISTO

CKPH

OTO.

COM

JUNE 2015 I WWW.220TRIATHLON.COM I 49

45 NEXT-LEVEL TIPS

“At this time of year, it’s time to build in race-specific swim training. It may not be warm enough to head outdoors, but you can still practise specific sessions in the pool that’ll help when racing and training in open water. These comprise sighting practice, swimming on a partner’s feet, incorporating dives and 25m hard efforts at the start of longer reps. This all simulates race-day situations such as sighting for buoys, the fast start to races and drafting. If you have a diving start to your race (although these are rare), this section will help. It’s also a great upper-body strength session, as well as simulating the transition of going from the horizontal swimming position to standing up. Okay, on to the 10-step 3km session…”

25

OPEN-WATER SIMULATION

QUICK-FIRE TIPS Top advice for intermediate athletes from RG Active’s Paul Paterson

26Have a coach video analyse your swim technique. Small changes to your front crawl can make a big difference to speed and reduce the chances of injury.

27Fit clip-on tri-bars. The lower position will cut drag and increase speed. However, don’t just slap them on – make sure they’re fitted properly and

complement your position.

28Cross-country running strengthens your legs and improves stability. It can also break up the monotony of road miles.

29Track sessions develop speed and refine pacing, as well as being a great environment for undertaking technique drills.

30Gym work should reflect triathlon by containing swim-, bike- and run-specific exercises that target calves, glutes and core. Your focus

should be to eliminate imbalances and strengthen your control of unwanted lateral movement from hips and knees.

Gadgets like Garmin’s FR 920XT allow you to chart your progress and even share it on social media

■ 400m relaxed swimming, with bilateral breathing, followed by 10secs rest.

■ 300m using a pull buoy, focussing on a strong pull to your stroke, especially when breathing. This avoids any pause in the stroke. 10secs rest.

■ 4 x 50m drills as heads-up swimming for 15m then swim out. Focus on good arm cadence and a strong catch.

■ 100m, building speed over each 25m.

■ 12 x 25m as 25m max effort, 25m easy, going off 30secs.

■ 8 x 50m starting outside the pool. Dive in and swim hard 25m followed by 25m easy before climbing out and repeating. 10secs rest.

■ 4 x 100m at threshold pace (fast), sighting every six strokes. Focus on that strong pull, maintaining good alignment and body position when sighting.

■ 2 x 200m at threshold, ideally with a partner. Practise drafting, swapping over halfway. 20secs rest.

■ 1 x 400m. Aim to hit the first 25m of each 100m at perceived race pace, before easing off to your threshold pace.

■ 200m easy warm-down.

FRAN BUNGAY, TRI COACH, GOAL SPECIFIC

Before travelling to race abroad, research the local weather and

course profile to see how they might affect your equipment choices

JUNE 2015 I WWW.220TRIATHLON.COM I 51

45 NEXT-LEVEL TIPS

ADVANCED

31 BRICK BY BRICK“Complete multiple bricks – bike, run, bike, run, bike, run – with a short

recovery after each bike. Lay down a marker 200m into the run. Establish how to cover the ground quickly after the bike. How fast do you need to stride per min (leg turnover) after cycling before finding your running legs? Find out what effect your arms have on your length per stride. More than 30% of top age-groupers fail to use their arms correctly at the beginning and during a tri run. Progress to a 5km hard run with correct, symmetrical arm action.”MARK KLEANTHOUS, TRIATHLON COACH

32 FOCUS ON THE DETAIL“There are loads of little exercises that can help you run faster without

battering yourself in training. Proprioception exercises (standing on one foot with your eyes closed is a simple one, but Google can help you find more!) are useful, and never neglect core strength exercises. They’ll transfer every ounce of power into forward motion.”JESS HARRISON, FORMER PRO TRIATHLETE

33 PLYOMETRICS AND STRENGTH“You should include plyometric training as well as basic core strength

work. This will not only help to develop overall strength but power as well, especially at the latter end of a triathlon when it’s common to

fatigue, lose technique and see a drop in speed.”FRAN BUNGAY, TRI COACH, GOAL SPECIFIC

34 RACING ABROAD“Racing away from home can create logistical issues when trying to stick to

your normal race nutrition strategy, so think beforehand about your food options. Either take your own or make sure they stock your usual nutrition. Also research other factors that will affect your race. These include local weather, the topography and technicality of the course, and how that may affect your equipment choices such as wheels, cassette and clip-on aerobars.”PAUL PATERSON, TRI COACH, RG ACTIVE

35 TRAIN WITH POWER“Power meters are slowly coming down in price, and that’s good news

because they’re the most accurate and immediate way to measure your output. There are many good training options too, such as Wattbike, as well as indoor training centres like Athlete Lab [bike-training centre in London].”PAUL PATERSON, TRI COACH, RG ACTIVE

36 MARGINAL GAINS“Our team’s looked at several aspects of marginal gain performance. These

include: switching to ceramic bearings in the bottom bracket for mooted power savings of 10-12 watts; fasted sessions and periodised

nutrition to improve fat-burning; emphasis on band-only swimming; and analysing specific power metrics post-race to target weaknesses.”TOM BENNETT, HEAD COACH, T2 COACHING

37 WATER POLO, ANYONE?“This may sound a bit out there, but train with a water polo team. You’ll

learn to sprint for the ball, which is great training for fast starts, and the constant fast turns will help with swimming around buoys. It’ll also raise your confidence of swimming with others in close proximity.”MARK KLEANTHOUS, TRIATHLON COACH

38 SIT OR STAND?“When it comes to climbing and the old debate of standing versus seated,

one study showed that athletes perform to their peak when seated at a submaximal intensity of 86% of Wmax (maximum power output), while the standing position should be used at intensities above 94% of Wmax and approaching 165% of Wmax.”DANIEL HEALEY, HEAD OF SPORTS SCIENCE, TINKOFF-SAXO

39 PROTEIN INCREASE“If you’re training three times a week, 1g of protein per kg bodyweight is fine

to repair muscles. However, guys and girls training 7-10 times each week, and maybe doing 15hrs of aerobic work, need more protein, so maybe 1.5g per kg. Also, take protein in small doses rather than scoffing in one go. We did a study last year and the body made greater use of protein when dispatched in four servings of 20g.”JOHN HAWLEY, PROFESSOR OF

EXERCISE METABOLISM

IMAG

ES G

ETTY

IMAG

ES, I

STO

CKPH

OTO.

COM

FEATURE

52 I WWW.220TRIATHLON.COM I JUNE 2015

STRONG BACK-END“As well as strength work – see tip 33 – a run session that will maintain power and consistency during the latter part of the race is below. Note: this is for 70.3 racers. At this level, athletes should be able to run up to 2hrs, be comfortable with running interval sessions at threshold pace and have been following a winter programme that’s included hill reps and drill work specific to their target races. It’s a great set that can be used throughout the year, so you can track progression and progress the set with regards to distance and/or time. Also, come race season, it’s a great one to do off the bike – ideal if you can find a short loop of around 15mins. Right, on to the set…”

■ 10mins of comfortable aerobic running, including some dynamic stretches at the beginning.

■ 5 x 20secs strides, with 10secs rest between.

■ 3 x 15mins at above half-marathon pace, just below 10km pace, with 2mins walking recovery. The key here is to sustain your pace throughout all three.

FRAN BUNGAY, TRI COACH, GOAL SPECIFIC

40

QUICK-FIRE TIPS RG Active’s essential advice for advanced performers

41Regular sports massage and physio will keep your body in check and identify any niggles

before they grow into a big problem.

42Work on run technique and, in particular, ground reaction time, posture, stride length

and cadence. All can be refined to increase speed.

43Up your front crawl game by pitting yourself against faster swimmers. Enter Masters races

and open-water events.

44Tailored performance nutrition (like www.bodytypenutrition.com) will optimise your

recovery and race fuelling, and help with weight management as well as nutritional periodisation.

Work in this simple session year-round as a great gauge of your progress

IMAG

ES IS

TOCK

PHOT

O.CO

M, J

ON

NY

GAW

LER

Strength work should now include rotational strength work,

for improved swimming and running efficiency. ■ 220

45