Triathlon Coaching Workshop: Piranha Coaching Framework 2015

This workshop, held on 13th December 2014, provided insights into the Piranha Coaching Framework for triathlon training, including principles of club coaching, periodization planning, and training structure. Members learned about balancing life aspects, the importance of overloading for adaptation, and different intensity levels for training. The session aimed to enhance participants' understanding of effective triathlon training strategies.

• Triathlon Coaching
• Training Principles
• Club Coaching
• Periodization
• Intensity Levels

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1. Piranha Coaching Framework 2015 Westwood, Clontarf 13th December 2014

2. Agenda Workshop of 30th November Working principles of club coaching Starting Principles Periodisation Swim programme Bike programme Run programme Structure of the training week Distance / tapering / transition Administration Assistant coaches - volunteering

3. Workshop of 30th November Piranha has the best triathlon training programme of any club in Ireland that accommodates members of all standards and ambition. Alignment of thinking - De Bono 6 thinking hats The science of triathlon training Periodisation planning Structure of the training week Swim / Bike / Run workstreams Consolidation and presentation

4. Starting Principles - club coaching Club is responsible for Providing a coaching framework Providing education on how to use the framework Provide coaching sessions in each discipline Providing coaches to provide advice to individuals Members are responsible for Training appropriate to their own goals / ability Avoiding injury through over-training and poor recovery Adjusting set for long distance Tapering for A races according to club guidelines

5. Starting Principles Life Balance Financial/future planning Family/ relationships Time management Environment Metabolic and Structural Health Social obligations Work Self- stress Training Nutrition Travel Sleep & Recovery

6. Starting Principles Load In order to adapt and improve we must overload the system so that it is forced to adapt to the new load. This makes our body systems stronger/more efficient But there must be sufficient recovery from a load to get the fitness returns

7. Starting Principles - Intensity Target Rate of Perceived Exertion Description Lots of jargon!! Heart Rate Power Zones RPE Recovery <3 Easy effort. Endurance 3-5 You can sustain this intensity for long periods of time Tempo 5-7 Breathing deeper, strong effort, but can still be maintained for extended periods Recovery from level 3 training sessions more difficult Threshold 7-8 Not comfortable- can sustain for up to 1 hour. V02 9 Effort very high, high end speed work. Anaerobic Capacity >9 Short, high intensity intervals, really high intensity- Heart rate generally not useful as guide to intensity due to non-steady-state nature of effort

8. Starting Principles - Load Training Variables Swimming Cycling Running Frequency 2-4 x per week; consistent frequency is important. 2-4 x per week 2-4 x per week Able to swim at a range of intensities every session Able to cycle at a range of intensities every session 1 key hard session; and then later progress to adding hard brick session as 2nd 20-80min Intensity 20-90min 30min-3hr Volume Pool & sea; wetsuit & non-wetsuit; drills, variety, confidence Road, turbo, MTB, cyclocross, skills, confidence, safety Soft surfaces if possible, trail/off road, hills, drills, shoes Type

9. Starting Principles - Recovery Good sleep. Focus on maximising nutrition and hydration- to maintain your body s immune system- get the body prepared for the next day of training Foam Rolling: recommended every day for 10 minutes as needed(!) and only over soft tissues - avoid any bony areas. Flexibility session- after a warm bath Short Core Stability work/Pilates/yoga classes are excellent.

10. Periodisation What is it? Benefits? Periodization is process of breaking down and organising the annual training plan down into smaller phases. Each phase is designed to work to improve different performance parameters- e.g. technique, aerobic endurance, threshold, v02. Designed to structure a systematic progression of training stimulus to ensure peak performance for key races. Avoid overtraining. Allows the measurement of progress. Optimise specific training adaptations. Tapering at specific periods. Gives clarity of your end vision or ambitions.

11. Periodisation Base: Huge emphasis on technique to improve efficiency. Focus on endurance in each discipline. This block prepares the body for more challenging sessions to come. Build: Maintain focus on technique. More emphasis on working at higher intensities. Start race technique (transitions) in Build II Competition: Maintain intensities. Maintain health (injury and immune systems) through recovery. Practice bricks (T1 and T2). Tapering for A races. 7-10 day mid-season break. Recovery: Reduce volume and intensity. Work on any core / strength weaknesses. Take some time off. Marathon: Material reduction in volume and intensity for minimum of 3 weeks after marathon

12. Periodisation - Piranha Season is broken into 6 6-week blocks Recovery base for 2016 starts in Sept 2015 Block? Base? Build? I? Build? II? Competition? I? Competition? II? Monday,? 21st? June? Competition? III? Monday,? 2nd? August? Recovery? I? /? Marathon? Recovery? II? /? ? ? ? Base? I? (2016)? ? Start?Date? Monday,? 5th? January? Monday,? 16th? February? Monday,? 29th? March? Monday,? 11th? May? End?Date? Sunday,? 15th? February? Sunday,? 29th? March? Sunday,? 10th? May? Sunday,? 20th? June? Sunday,? 1st? August? Sunday,? 13th? September? Monday,? 14th? September? Sunday,? 25th? October? Monday,? 26th? October? Sunday,? 6th? December?

13. Periodisation T Train, R = Recovery Each week has two recovery days Weeks 3 and 6 have three recovery days

14. Swimming Programme 95% members have imperfect swimming form Focus is on technique, technique & technique!! 3 training sessions recommended per week Session 1: Monday pm and Tuesday am Technique and Endurance Session 2: Thursday am and Friday am (UCD) Tempo / Threshold Session 3: Friday am (WW) and Saturday am Technique and Endurance Improvers are encouraged to attend 3 of the 4 sessions that are Technique and Endurance

15. Swimming Programme Time Trials will be done at the end of every 2nd block. Time trial methodology will be a combination of 200M and/or 400M trials based on standard of swimming Sets will not be posted as embedding bad technique unsupervised is too high a risk. Members should consult with coaches for advice on individualised skill practice for additional swims

16. Bike Programme Primary focus of Triathlon training for intermediate / advanced members 3 training sessions recommended per week Session 1: Home Turbo (Tuesday or Saturday alternate with hard run) Session 2: Club (or home) Turbo (Thursday) Session 3: Club Spin (Sunday) Focus on drills and technique Focus on mixed intensities mostly endurance in early blocks Sets will be posted on-line Time trials - 16Km flat course each block Transition and brick will be integrated into bike

17. Run Programme 3 training sessions recommended per week Session 1: Hard run (Tuesday or Saturday) Session 2: Long run (Wednesday) Session 3: Brick off turbo (Tuesday or Saturday) Hard run will involve different intensities depending on block and week with block Sets will be posted on the site in advance Time trials will be completed every other block (alternate block to swim). Time trials will 2km

18. Structure of the training week Discipline? Venue? Monday? Tuesday? Wednesday? Thursday? Friday? Saturday? Sunday? Swim? Westwood? Technique? Technique? /? Aerobic? ? Technique? /? Speed? (No? Imp r)? Technique? /? Aerobic? Technique? /? Aerobic? ? /? Aerobic? Improvers Double (No? Adv)? UCD? ? ? ? ? Technique? /? Speed? (No? Imp r)? ? ? Bike? Road? ? ? ? ? ? ? Endurance? bike? Turbo? ? Home? Turbo? ? Club? Turbo? ? Home? Turbo? ? Run? Home? ? Opt? brick? ? Opt? brick? ? Opt? brick? Opt? Brick? UCD? ? Club? Run? ? ? ? ? ? Westwood? ? ? ? ? ? Club? Run? ? Irishtown? ? ? Endurance? Run? ? ? ? ? ?

19. Structure of the training week Example 1 Anne - Improver Discipline? Venue? Monday? Tuesday? Wednesday? Thursday? Friday? Saturday? Sunday? Swim? Westwood? Technique? Technique? /? Aerobic? ? Technique? /? Speed? (No? Imp r)? Technique? /? Aerobic? Technique? /? Aerobic? ? /? Aerobic? (No? Adv)? Improvers Double UCD? ? ? ? ? Technique? /? Speed? (No? Imp r)? ? ? Bike? Road? ? ? ? ? ? ? Endurance? bike? Turbo? ? Home? Turbo? ? Club? Turbo? ? Home? Turbo? ? Run? Home? ? Opt? brick? ? Opt? brick? ? Opt? brick? Opt? Brick? UCD? ? Club? Run? ? ? ? ? ? Westwood? ? ? ? ? ? Club? Run? ? Irishtown? ? ? Endurance? Run? ? ? ? ? ?

20. Structure of the training week Example 2 Mick Inter 1 Discipline? Venue? Monday? Tuesday? Wednesday? Thursday? Friday? Saturday? Sunday? Swim? Westwood? Technique? Technique? /? Aerobic? ? Technique? /? Speed? (No? Imp r)? Technique? /? Aerobic? Technique? /? Aerobic? ? /? Aerobic? (No? Adv)? Improvers Double UCD? ? ? ? ? Technique? /? Speed? (No? Imp r)? ? ? Bike? Road? ? ? ? ? ? ? Endurance? bike? Turbo? ? Home? Turbo? ? Club? Turbo? ? Home? Turbo? ? Run? Home? ? Opt? brick? ? Opt? brick? ? Opt? brick? Opt? Brick? UCD? ? Club? Run? ? ? ? ? ? Westwood? ? ? ? ? ? Club? Run? ? Irishtown? ? ? Endurance? Run? ? ? ? ? ?

21. Distance / Tapering / Recovery Distance Club sets will be suitable for any distance upto 70.3 70.3 will be given some extended sets on bike / run based on date of the race Ironmen will need to agree with coaches how to extend training where necessary Tapering / Recovery No A Races will be determined for the club Guidelines for taper / recovery will be advised by the coaching team. These are to be employed by members for their A races

22. Administration A member only section of the web-site has been built on which block training plans, weekly training sets and related materials will be posted. You must have logged-in to the system to access this page.

23. Assistant Coaches To deliver the proposed coaching effectively, the club requires these assistant coaches: Swim Assistant Coach 4 times per week Tuesday am, Thursday am, Friday am, Saturday am Bike 2 Assistant Coaches for the Sunday Club Spin Run Assistant Coach 2 times per week Tuesday am and Saturday pm These will be added to other volunteer needs of the club. The club will ask members to join different volunteer panels and will be rotated across duties accordingly.

24. Questions?