The 8-step framework for effective triathlon training

The 8-step framework for effective triathlon training | EP#2

The 8-step framework for effective triathlon training

Want to maximize your bang for training buck? In this episode, I'll teach you an 8-step framework that will be your blueprint for effective triathlon training.

In this Episode you'll learn about:

  • High-value vs. low-value workouts
  • Periodization
  • How to structure your training week
  • Essential ancillary training
  • How to dominate with nutrition
  • The dos and don'ts of recovery
  • Time management for busy age-groupers
  • The tools to use and gadgets to ditch

Shownotes:

Distinction between high- and low-value workout​

4:01 - ​

  • Why you should maximize high-value workouts and minimize low-value workouts?
  • What is a high-value workout?
  • What is a low-value workout?
  • Common mistakes with high- and low-value workouts.

Periodization

8:49 -

  • Principle of specificity
  • Principle of reversibility
  • Principle of progressive overload

Structuring your training week properly

11:40 -

  • Should you structure your training in weekly cycles?
  • Spread out your workouts in each discipline across the weekly cycle.
  • Spread out harder and easier days across the weekly cycle.

Ancillary training

13:30 -

  • Strength and conditioning
  • Weight training
  • Plyometrics, stretching and yoga
  • Mental training

Nutrition

17:13 -

  • Forget the word diet. Eat high quality food, avoid low-quality food.
  • Post-workout recovery nutrition.
  • Spread out protein intake across meals.
  • Have a healthy balance of all three macronutrients (carbs, fat, protein).
  • Recommended reading: Matt Fitzgerald’s book "The Endurance Diet"
Forget the word "diet"

Recovery

21:30 -

  • Workouts don’t make you stronger, recovering from workouts do.
  • Get enough sleep. If needed (or if possible), have an afternoon nap.
  • Include rest days in your training.
  • Train smart, vary the intensity of workouts.
  • Ancillary recovery techniques
  • Measuring recovery
  • Make recovery a priority

Workouts don’t make you stronger, recovering from workouts do.

Time Management

25:14 -

  • Schedule everything, use a calendar
  • Periodize effectively
  • Get a coach
  • Use indoor training
  • Batch cook your meals if possible
  • Something is better nothing!
  • Consistency is king!
Consistency is King!

Tools

28:10 -

  • Consider investing in a multi-sport watch and heart rate monitor
  • Indoor trainers
  • Invest in coaching
  • Invest in gear that makes triathlon fun
  • Training Peaks software

Links and resources

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    Start training with structure and purpose using the free video series "Effective Triathlon Training Blueprint"