T1

With Melanie McQuaid

SETTING UP A great season starts with a block of general, non-specific work that provides a foundation of fitness for on which increasingly specific training is built. Whether you race full-distance, and add specific aerobic work on this preparation phase, or prefer sprint triathlons requiring high-intensity interval work in that specific phase, the general capacity work done in the dark winter months is important. Planning as much general capacity training as you can fit in your life is a great start to the upcoming race season.

Capacity refers to the size of your engine. Ironman athletes at the top level have enormous engines. They have huge capacity tuned to a narrow window of “diesel performance.” Shorter-distance races allow larger engine size to be trumped by greater power potential. However, aerobic capacity enables quicker recovery from, and maintenance of, high power. This is why aerobic capacity is the cornerstone of any endurance training regardless of distance.

The wrinkle in training for capacity is it is difficult to feel “mitochondria stimulation” improving aerobic capacity the way you feel the pain in your muscles performing high-intensity intervals. Capacity is improved through relatively comfortable endurance training that becomes increasingly challenging in longer sessions. This type of work is job number one in your preparation phase, no matter what discipline of triathlon you are focusing on. Many athletes feel like they aren’t doing enough work if they aren’t logging sessions with high heart rates. Capacity training is not only easy training.

This general preparation entails training in very comfortable zones with small doses in very uncomfortable zones. Athletes that solely focus on “long slow distance” this time of year neglect pushing the outer limits of the upper zones. Training is primarily sessions at comfortable RPE 4 and less, with a small volume of work at RPE 9 to 10 performed in short, high-intensity intervals. This way, you challenge

the outer limits of your zone ranges.

The good news about non-specific capacity is there is a lot of wiggle room in the type of activities you choose to build this fitness. Since riding your time trial bike outside for three to five hours is not going to be fun or possible in January, this non-specific phase allows for five hours of snowshoeing as a substitute. Hate the trainer, but want to work on some max effort intervals? Play some ice hockey. The whole concept of non-specific means you can use your imagination to expose your body to training, so it adapts and improves in a way that best prepares you for the race season.

Using other sports is important to change the planes of motion in which you move your body. Triathlon is a very linear sport, which can create weakness in lateral planes of motion. Think of a front lunge versus a side lunge; triathlon is all front lunges without side lunges. Using skating, skiing, hiking and strength training to move in different directions creates a much stronger body in preparation for the season.

Here are some ideas for how to balance indoor and outdoor workouts that improve aerobic capacity. Everyone has a different tolerance for both indoor and outdoor training, but it is important to preserve motivation during key times of the year. Adding variety to your program is good for your mind and your body.