(door opens)
(footsteps)
- Good morning Trainiacs.
Allow me to read a text that was just sent to me.
6:23 am, about 19 minutes ago.
Beautiful fat bike morning, double exclamation point.
And it is a beautiful fat bike morning.
We're talking just minus nine Celsius and we're gonna
get a fat bike gang going this winter, every weekend,
weekend fat bike rides also check this out.
New Team Trainiac logo.
Stemcap sent that out.
So at this point in the season totally acceptable
to be doing a bunch of your long rides
on a mountain bike, on a fat bike.
I've actually built in recommendations to the Team Traniac
periods between base building, strength building,
off-season where I recommend that people get on a different
bike than their tri bike.
And that helps build overall bike fitness.
So today I'm gonna explain how you go about laying out
the different periods of a triathlon training plan
between an off-season, between a base build,
your strength and speed and your race season,
how long they should be, what types of training
you should do, beautiful, about 6 PSI.
(upbeat music)
(laughs) It's so much fun.
Oh I forgot how much fun this was (laughs).
Oh the fun, so much of it.
Oh God.
So that stuff, super important beneficial to do
around this time of the season because triathlon
biking you're literally just locked right in,
straight line going as fast as you can.
Mountain biking, cross biking, fat biking
you're moving side to side so you get all those
stabilizer muscles, like my arms were actually
tired at points in that workout.
I am soaked.
Let me go and put myself together as I always do,
look beautiful for you then we'll come back
and I'll show you how to lay out a training year.
Alright, so this is a multiple screen share
kind of explanation 'cause I need charts,
I need graphs, I need tables, I need calculators.
Don't worry, this is all automated for Team Traniac.
So in short there are really four major parts
to a triathlon training plan.
There is the off-season which comes immediately
after your last race of the year.
There is base building season where you are building
the base of fitness to be able to do the work.
Some coaches call this the preseason.
There is then strength and speed building.
This is where you start building in bouts of intensity
so that you can build your speed and your strength
so that when the heavy loads of the next period
race season come you are fast and able to do the intensity
and you are strong so that the load that is placed
on your body is not so much that it's gonna break it down.
In the Team Trainiac training platform this is all
automated for you but this is just
kind of my makeshift version of this.
All you really need to do is put in the date
of your first race, and in my case we're planning
on somewhere around March 17th, potentially half Ironman
Puerto Rico, and the date of your last race,
potentially half Ironman World Championship.
And then how the calculation works is it calculates
the blocks of time that you've got for each scheduled
period of your season.
So the off-season, it is anywhere from 45 to about 60
days past the very last race of the year.
If we look at this chart over here where distance
is on the x axis, where the further to the right you go
the more in distance a lot of your workouts are
and the y axis is intensity where the higher
up you go the more intense it is.
The off-season there is not a lot of distance
or intensity so in that case a lot
of the workouts are down here.
If you are working out they're very light.
They're allowing your body to recover.
You're just going out for a ride without any intensity.
Maybe you're not really working out at all and you're
just going playing some golf.
After about 45 to 60 days after your last race
then you get into base building season.
And how you calculate that is actually by taking your
first race of next season, working your way backwards
by about 60 days because that 60 days allows you
a six week period, two three week periods of work hard,
work hard, recover, work hard, work hard, recover.
And then as much as two weeks of taper in your race season
you work forwards from your off season and the amount
of days in between you cut in half.
Half is reserved for base building season,
half is reserved for strength building season.
Again, this is all automated on Team Trainiac.
At base building we do two types of workouts.
One is, say, a base distance workout where let's say
my race is a half Ironman and the bike in that is 90K,
just to use the bike for example, and the bikes
will be, let's say, a 60K bike
but the intensity is fairly low.
Or our weekday workouts are very, very, very, very short
but they have bursts, small bursts of intensity
around here just to give your body a taste of intensity.
And the run and the swim are kind of similar.
So we're not getting crazy intense and there's lots
and lots of recovery when you do have
small bursts of intensity.
Fast forward to the strength period.
It's half of the time in between the off season
and 60 days before your race.
Well that is where we start bringing up the distance
slightly of these long bikes and we start actually
working them up to even longer than the race distance
because what we're looking to do is build that over distance
where by the time you get to race season you've already
built the ability to do the distance
and we just start sharpening the intensity.
So we might have bikes of 100K, 110K,
120, 150K in that case.
On the other hand, the more intense rides, the distance
we let short be short but the intensity comes way up.
So the strength ride's way intense.
These are falling off your bike kind of intense.
This is building crazy fast speed.
This is building the neuromuscular connections
between everything in your limbs and you do that
by way overloading your muscles.
And then what happens is when the race season
comes around, like I say we give ourselves 60 days
before a race to start getting very specific
towards our race goals, and at that point what starts
happening is a lot of our bikes start kind of
narrowing in to being more and more similar
to what the race effort and the race distance looks like.
And then what happens after you do that is once you get
to the race season, instead of just saying okay,
do a 90K bike, do a 90K bike, do a 90K bike
how we've built all the workouts in Team Trainiac
is to just modulate things up and down around race
intensity so that depending on what your week is like
you do a bigger ride.
If you have a lot going on at work, if you have a lot
going on with the kids, if you are very stressed out
you do a shorter ride.
But in all those cases we're kind of in and around
race distance, race intensity but not just
the same thing over and over and over.
You kind of use the guidelines that we've given you
to moderate your own workout so that on any given week
you can do a sprint race if you've trained
for a sprint distance.
On any given week you can do an Ironman
if you're ready for an Ironman.
But what we're doing is we're keeping you sharp
and allowing you with just a taper to race
at any point during that race season.
Hell, might sound like kind of training gobbledy goop
and it is a little bit.
A lot of the premise behind how Team Trainiac started
is I started making this spreadsheet for myself
like, uh I just can't keep in my head
when I'm supposed to stop the base building
and start moving towards more strength and speed.
And do I write these down in a calendar?
So I started making these automated templates
and then somebody reached out to me and said hey,
you know we can make that automated template
some part of your website.
So I started actually making these,
making them look pretty and then I went well
how much further can we go to the point that now
January 1st is the intended launch date
to have Team Trainiac and 3,600 and, I think, 54 workouts
automatically spit out based on whether you individually
you customize to you are in your off-season,
are in your base building season, are in your strength
building, are in race season and based on the days
when you want to work out.
Bam, automatically done for you.
All of this is taken care of.
I think it's really sweet and, yeah, if you want
to do it on your own there are some guidelines
for how to create an annual triathlon training plan.
So there you go.
If you are interested in joining and becoming
a member of Team Trainiac go
to triathlontaren.com/teamwaitlist, sign up there.
We're only gonna open up 250 spots right at the start.
And if you just want to be notified of when we launch
to the public just go sign up there,
just go put your email in and we'll let you know
when that happens.
Alright Trainiacs, later.