Projo Running Blog

In between installments of "Frantic Fred's" Triathlon Training 101, Fred Bartlett will be providing additional training tips for those preparing for the Firmman Triathlon, Sept. 9 in Narragansett.

Triathlon Training Tip #1: Winter Training - Build Your Base

At this time of year in triathlon training, it's all about building your base for the upcoming season. This means large volumes of aerobic training. You should be doing whatever cardiovascular training you're doing (I encourage mixing it up right now - non swim/bike/run activities are great) at an easy effort for you.

You should be able to talk or sing if you do not use a heart rate monitor; you should be in your 60-80 percentage range if you do use a monitor. The efforts are comfortable, aerobic and non stressful.

If you feel like doing a few short, under-a-minute pickups, whatever you are doing, great, but long sustained hard efforts at this time of year are not recommended.

A great example would be if you are out running, going easy, putting in the time and miles, you would do a few short pick ups to a telephone pole in the middle of the run.

On a treadmill you would speed it up for short periods of time.

The pickups can be 20-40 seconds and are used to break up the run as well as promoting turn over in your legs, for future work in the season ahead.

This method of training can be done in whatever activity you're doing, whether its a stairmaster, eliptical, ice skating, swimming, etc.

Just remember, the training now is comfortable, get as much time in as you can and do a few pick ups to have some fun and pass the time.

Aloha
Frantic Fred

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