Lifelong Success Triathlon Training for Masters Ironman Edition Lifelong Success T R I A T H L O N Training for Masters By Henry Ash, Barbara Warren with a Foreword by Scott Tinley Published by Meyer &Meyer Sport British Library Cataloguing in Publication Data A catalogue record for this book is available from the British Library Ash, Henry and Warren, Barbara: Lifelong Success – Triathlon Training for Masters Oxford: Meyer & Meyer Sport (UK) Ltd., 2003 ISBN 1-84126-103-3 All rights reserved, especially the right to copy and distribute, including the translation rights. No part of this work may be reproduced – including by photocopy, microfilm or any other means – processed, stored electronically, copied or distributed in any form whatsoever without the written permission of the publisher. © 2003 by Meyer & Meyer Sport (UK) Ltd. Aachen, Adelaide, Auckland, Budapest, Graz, Johannesburg, Miami, Olten (CH), Oxford, Singapore, Toronto Member of the World Sports Publishers' Association (WSPA) www.w-s-p-a.org Printed and bound by: FINIDR, s. r. o., C˘esky´ Te˘s˘ín ISBN 1-84126-103-3 E-Mail: [email protected] www.m-m-sports.com Contents Foreword by Scott Tinley ............................................vi L I F E L Preface ....................................................................x O N G Successful Masters..................................................................xiv S U C C E S 1 How Fit Am I?................................................1 S T R The Health Check-up for Masters........................................1 IA T H The Most Common Changes and Illnesses in the L O N Master Age Group..............................................................2 • • General Fitness Test - Endurance Test • i According to COOPER........................................................3 i i v 2 Triathlon for Newcomers ................................7 i • • Novice Distance: 500m Swim/20km Cycle/ • 5km Run ..........................................................................7 N O HL My First Triathlon at the Age of 58......................................8 T A I How Do I Go About Starting Triathlon?..............................10 R T S We've All Been Triathletes Since Our Childhood!................10 S E C Setting Realistic Targets....................................................11 C U S Starting off Is Easier this Way ..........................................19 G N O Triathlon Training for Newcomers ....................................21 L E F Minimum Workload for Masters......................................22 I L Triathlon Training for Sportsmen Who Have Changed Over to Triathlon................................................23 Structure of Correct Training ............................................24 Training Recommendations for the Final Three Months Before One's First Triathlon..............................................27 Training Schedules for Master Newcomers: The Last Four Weeks........................................................35 3 Target Setting at Master Age..........................53 Despite Physical Performance Limits ................................53 How Fast Should I be as I Get Older? ................................55 4 Training for Masters......................................61 Annual Training Planning................................................61 Typical Errors in Triathlon Training ..................................73 Pulse Measurement..........................................................75 5 Swimming Training ......................................83 Changing from Breast Stroke to Crawl Stroke as a Master....84 Particular Aspects of Triathlon Swimming..........................86 How Do I Improve My Swimming Times? ..........................87 Swimming Training ........................................................91 Further Tips for Swimming Training ................................97 Tips for Competition........................................................97 What Do I Do When I Get a Cramp in the Water? ..............98 L I F E L O N G S U C C E S S T R I A T H L O N • • • v i v • • • N O L H T A I R T S S E C C U S G N O L E F I L 6 Cycling Training ..........................................99 Cycling Equipment ........................................................100 Does a Top Bicycle Automatically Imply a Top Placement?....100 Aerodynamics on the Bicycle ..........................................101 Technique Training ........................................................101 Cycling Training in the Preparation Period ......................104 Cycling Training in the Competition Period ......................106 Cycling Training in the Transitional Period ......................110 Tips for Cycling Training ................................................111 Tips for Cycling in Competition........................................111 7 Running Training........................................115 The Running Shoe..........................................................115 Running Training for Master Triathletes ..........................119 Tips for Running Training..............................................128 Tips for the Triathlon Competition ..................................129 8 The Changeovers in Triathlon ......................131 1st Changeover: Swim-Cycle............................................132 2nd Changeover: Cycle-Run ............................................132 Changeover Training......................................................133 9 The Countdown and the Big Day ..................135 Training Preparation......................................................136 Mental Tuning ..............................................................138 The Necessary Technical Precautions ..............................138 The Big Day..................................................................139 For the Triathlon Competition you Require:… ..................141 10 Training Principles for Masters ....................143 The Most Frequent Training Errors..................................144 How to Avoid Injuries and Overstraining ........................144 How to Do It Right: General Training Principles................145 11 Training for the Short Distance ....................149 The Olympic Distance....................................................149 Short Triathlon for Newcomers........................................150 Short Triathlon Training for Ambitious or Advanced Triathletes ....................................................................165 Training for Masters who Can and Want to Do More........178 12 Important Aspects Regarding Nutrition..........181 Eating and the Triathlon ................................................182 Drinking and the Triathlon ............................................182 Eating Before the Competition ........................................185 Drinking and Eating after Training or Competition ..........185 13 Regeneration for Masters ............................187 Regeneration Takes Longer for Masters............................190 Regeneration Measures after a Competition......................192 L I F E L O 14 Basic Principles – Middle and N G Ironman Distances......................................195 S U C Moving on to Longer and Very Long CE S S Triathlon Distances........................................................195 T R Middle Triathlon Training for Newcomers........................196 IA T H Performances on the Middle Distance Depending on Age....200 L O N Ironman Distances ........................................................200 • • Performance on the Ironman Distance and Marathon • v Distance Depending on Age............................................201 i i i i i v • • • N O L H T A I R T S S E C C U S G N O L E F I L Foreword By Sott Tinley Master is one of those unique words that are equally powerful when used as either a verb or a noun. To master a skill is to work at the task with every human element that you possess and be- come one of the best at that skill. That is the journey. To attain the stature and the label of a master, that is the arrival. Other things will happen on that journey that will enable you to reach that level. Namely, you will mature and grow in ways that complement your sporting experience. In historical times, sport was inextricably woven within the context of youth; kids played sport, the best young men and