THE CLINIC coaching Your Passion, Your Potential

The Basics: Write Your

Own Program
Want to put your own training program together? Here’s how according to Triathlon Wayne Goldsmith is
the national manager
Australia’s national manager coach development, Wayne Goldsmith. of coach development
for Triathlon Australia.
words: Wayne Goldsmith | images: Jun Sato

O
k, ok, I know, as the time sit down and try to write a This article is primarily focused here twice – but that’s how
national manager of training program for their own at the completer triathlete. important planning is). Only
coach development training and racing needs. in this context, ‘plan’ means
for Triathlon Australia So, here’s a simple, practical Five steps to designing have a think about the training
I should be telling everyone to guide to writing your own one- your own program session you just did and how
go find a triathlon coach and week training program. It’s easier 1. Plan – take time to really think you may be able to plan to
ask them to put together an than you think. about your training program improve on it next time.
individualised, personally tailored plan. Aim to do what your mind
training program designed just Complete or compete? and body need to do at every Putting it all together: THE
for you. There are two types of triathletes training session – it’s your PLAN, THE PLUG INS AND
And, without doubt, working – completers and competitors. training program, no one else’s. THE PACE
with a currently accredited
triathlon coach, one with the
skills, knowledge, experience
A completer is a relatively
inexperienced triathlete who is
aiming to complete a triathlon
2. Preview – think about it –
does the program you’ve put
together make sense?
1 THE PLAN
There are millions of free
templates for triathlon training
and commitment to help you as a personal goal, fitness 3. Practise – early on in each program planning available on the
realise your training and racing challenge or sporting bucket-list training session, take time to internet and most are okay.
goals, is the best way I know to activity. evaluate how you’re feeling No matter what tool you use
learn and master the intricacies A competitor is a more and if you need to make any to plan your training program,
of swim, bike, run and transition. experienced triathlete who is changes or modifications to keep it simple and make it flexible
However, sometimes it’s striving to improve on their past your planned training activities, enough to meet your personal
just not practical, time efficient racing performances, achieve do so. training needs. If work or school
or cost effective to source a a racing target like a qualifying 4. Perform – do the training, and or family life gets a bit crazy and
triathlon coach, and the reality is time, improve on a personal best enjoy it! hectic, your training plan should
that many triathletes will at some finishing place, etc. 5. Plan – (yes I know ‘plan’ is be flexible enough to allow you

C
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80 | Triathlon & Multi Sport Magazine www.triathlonmag.com.au

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 to take a session or two off until body and mind than you’ve prepare pace. Pace one is slow, distances with the aim of
things settle down. previously experienced with the easy, relaxed sessions (but with developing real speed through
aim being to allow your body good technique and skills of stimulating neuromuscular

2 THE PLUG INS

When you decide which
training program design template
time to recover, regenerate and
become restored.
3. As much as practical try to
course). It is the ideal pace for
warm up, warm down, skills, drills
and recovery.
adaptation mechanisms.
Another simple and practical
system is the RPE – Rating of
is right for you, the next step is to alternate training sessions with Pace two – Aerobic Pace. Perceived Exertion system. A
‘plug in’ the training sessions you recovery sessions. The core training zone of most good basic RPE scale to use in
are planning to complete during triathlon training programs, Pace triathlon training is:
the coming week.
You have six basic triathlon
training workouts to choose from
3 THE PACE
While there are as many
theories about training pace as
two creates, builds and develops
endurance capacities.
Pace three – Competition
1. Very easy, relaxed
2. Comfortable
3. Moderate
as plug-ins. there are triathletes who wear preparation pace. Pace three is 4. Hard
• Swimming training lycra, managing and monitoring about preparing triathletes for 5. Very hard, difficult and
• Cycling training training intensity is the most the specific demands of training challenging
• Running training important aspect of any training racing, i.e. to be able to race at Regardless of the intensity
• Transition training program. the targeted race pace. management and monitoring
• Gym or other type of strength/ So, what’s the best way to set Pace four – Electric system you adopt, keep it simple
general fitness training and maintain the pace (intensity) pace. Electric pace is speed and keep it consistent across
• Rest and recovery activities of your training program? development. It is work performed all swim, bike and run training
There are literally millions and EMH (easy, moderate, hard) is at maximum speed over short activities.
millions of variations of triathlon a good place to start. As a general
training plans around but here are rule, adopt a 3,2,1 rule; that is,
a few general principles to get you for every six training sessions you Summary
started. complete, three should be easy, 1. It is easier than you think. Anyone can put together a simple
1. A training session is one where two should be moderate and one training program for a short course fun triathlon however, if you
you demand more of your body should be hard. are planning to do something even more extraordinary like an
and mind than you’ve previously Or you can try the PACE ironman, please find a suitably qualified, experienced and skilled
experienced – and in doing (Preparation pace, Aerobic pace, triathlon coach.
so, you stress your body and Competition pace and Electric 2. Keep it simple. Always commence a training session with this
mind to adapt to a new level of pace). This uses four simple simple question, “What am I trying to do?” Then think about
performance. training zones to help manage and the training you have planned and ask “does this session make
2. A recovery session is one monit0or training intensity. sense?”
where you demand less of your Pace one – Practise and 3. For every training session you do, spend just as much time resting,
recovering and regenerating. As a general guide, alternate
training sessions and recovery sessions to ensure you’re in the
sport for the long haul and illness and injury never get in the way
of you achieving your personal triathlon goals.
For every six training sessions you The aim of this article is to introduce inexperienced triathletes to the
general principles and concepts of planning a triathlon training program.
complete, three should be easy, two It is a very simple look at a very complex issue and if you are looking at
should be moderate and one should training and racing seriously, please consult an appropriately trained,
qualified and experienced triathlon coach. It’s worth it!
be hard.

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Triathlon australia is committed to training, coaching and developing the world’s
best triathlon coaches. if you want to learn more visit:
www.triathlon.org.au/coaches/Ta_National_coaching_Programme.htm.

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