TriEndurance Training Key:              by Coach Jared

Aerobic: This a level of training described as comfortable but good quality training.  You should be able to breathe and comfortably.  A formula to estimate your aerobic training zone is 180 - your age (+5 if your fit and -5 if your sick or have heart problems)  i.e (180-35 = 145 + 5 = 150 bpm)

This is a typical ½ Ironman effort for a well-trained athlete.

EZ Aerobic:  Any level of training easier than your Aerobic training.  You will probably be about 15 bpm lower than your Aerobic HR.  You might need to stay under 135 bpm to be ez aerobic.

Strong Aerobic: (or Aerobic Threshold) This is high quality level training that you would typically use while racing a Half Ironman.  You will be right at your aerobic threshold and slightly below your lactate threshold.  The place where you can still breathe fairly well and your legs aren't quite burning.  (usually around 185-age).  It is usually 5-8bpm lower on the bike than run.

Lactate Threshold / Tempo:  This is a training level described as comfortably hard.  It is just above aerobic threshold and right at your lactate threshold.  You are right on the edge of major burn and increasing fatigue. This would be a pace you can keep for a 60-90 minute race.  You start accumulating more lactate in blood than you are clearing.  This is above strong aerobic  and varies among athletes.

Race Pace:  The pace or effort at which you plan to go for the race you are training for.  If the given workout doesn’t say the specific race pace to travel at, then assume it is the pace at which you hope to go in your next important race.

Hill Repeats: Whether you are on a bike or run - go find a 4-8 degree hill that takes between 40seconds and 3minutes to climb.  Recover on the way down.  Obviously - if you are on a 3-minute hill you don't have to do it as many times.  For those folks in hill or mountain country – you can just keep climbing up and change your intensity during the allotted interval times.

Track Workouts: High-end speed work should never exceed 4 miles.  You never need to run faster than your fastest race pace.  If your fastest 5K is 20:00 then your fastest 400 should be a 1:35.  If I say do 8x400 leaving on a 2:30 - that person would get a 55sec rest between each lap.  You can do the math for the rest.  Switch direction on the track every couple of reps.

Brick Workouts: This is simply when you attach a run to the finish off a bike.  They are the foundation for effective triathlon training.

Bike Time-Trials: This is race simulation - race the up-hills, down-hills, flats, corners at the pace you will be using in your next race.

Swim:  I will write specific workouts for you if you can’t make a masters group or if your masters group is not meeting your needs.  Swimming will be the only discipline where you might consistently work above your perceived aerobic threshold.  If the allotted interval times are too easy or difficult, feel free to adjust them to meet your needs.  Try and stay aerobic as much as possible.  Better to swim slow and well than fast and sloppy.

Bike:      Most bikes should stay ez aerobic unless you are doing hills, intervals, time-trials or I say go aerobic.  Your typical workout should consist of a 5-10 min warm-up - your workout - 5-10 min cool down.

Run:   Most runs should also be ez aerobic unless otherwise specified.  They can be done outside or on treadmills.  Again do a 5-10 min warm up - your workout - 5-10 min cool down.

Final Note: All training is for your enjoyment and is supposed to make you feel good. 

If you experience a bad hurt, please back off and consult a physician.  If you fall off pattern, don't worry just move things around a little until you are back on.  Email me at Jared@TriEndurance.com.

Date modified: 2/15/2005