A Triathlon is a uniquely demanding event that requires the triathlete to compete in three separate but related endurance disciplines in one race. Elite triathlon training requires more than simply training according to heart rate training zones and your “max power” measured in watts. That’s why the CycleScienceTraining Triathlon Program focuses on improving aerobic capacity derived from VO2 Max testing and longer duration endurance just below your lactate threshold, i.e., Maximum Lactate Steady State (MLSS) Peak Performance derived from lactate threshold testing from both gas analysis and blood draw testing conducted by our staff phlebotomist.
That’s why the CycleScienceTraining Triathlon Training Program utilizes a unique combination of physiological metrics to assess the triathlete’s aerobic and anaerobic fitness level and from there create a unique personalized training program tailored to you. Our Triathlon Race Program starts with our Base Assessment Package, which includes:
- VO2 Max, gas analysis (O2/CO2 exchange) test provided by a metabolic cart. For the triathlete, the VO2 Max is tested for one discipline (bike or run), but can be tested on a second discipline for an additional $50 (bike or run).
- Onset of Blood Lactate Test (OBLA) this test is conducted during a ramped protocol test on the professional level Cyclus2 Ergometer. Blood draw is conducted by our staff phlebotomist.
- A Maximum Cadence Test (MCT) the MCT is conducted on our professional level Cyclus2 Ergometer for an all-out effort and is another important anaerobic metric utilized for the Triathlete.
- Bifurcated Body Composition Assessment via Skinfold measurements and Bioelectrical Impedance Analysis.
- Power Testing At CycleScienceTraining we understand how important power is for the triathlete, which is why CST conducts both a Peak Anaerobic Power Test (PAT30) and assesses Functional Threshold Power (FTP).
- Additional services include our Integrated Core Strength, L/R Imbalance, Flexibility Assessment (CEP). The (CEP) is the basis for our posture Corrective Exercise Program (CEP) which is designed to stabilize, strengthen and increase power transfer by correcting posture, strength, flexibility imbalances from left to right in the triathlete or runner, $75.
The Peak Anaerobic Power Test is a measurement of the maximum peak power you can produce (measured in watts) over a short period of time. PAT30 tests are helpful in assessing your “break away” power or your maximum sprinting ability to the line. It is measured with an Isokinetic Wingate Anaerobic Test.
A Functional Threshold Power Test is a measurement of your maximum power over a longer period of time. The FTP test is correlated to your Maximum Lactate Steady State, (MLSS) or your Lactate Threshold (LT). This metric is critical for understanding and applying the triathlete’s true “functional” power over time, as opposed to simply measuring your maximum watts, (i.e. maximum power). It is “functional” in the sense of how effective you are at applying your power over a longer period of time. Peak Anaerobic Power puts you seconds ahead at the finish line, Functional Threshold Power puts you minutes ahead over the entire race. CycleScienceTraining packages are designed to improve both! The CycleScienceTraining Triathlon Training Program focuses training on aerobic capacity, VO2 Max and longer duration endurance just below your lactate threshold, i.e., Maximum Lactate Steady State (MLSS) Peak Performance.
The CycleScienceTraining Competitive Triathlon Race Program is a three phase ramped competition/race periodized macrocycle, mesocycles and microcycle training program that runs from 10-12 months. The 10 month training program includes three phases; a Pre-season Assessment/Base Building Phase, a Pre-season Primary Training Phase, and the In-Race Season “Taper and Peak Performance” Phase. Each phase is custom designed to uniquely meet the Triathlete’s training goals specific to Sprint, Olympic, Half Iron 70.3 and Iron Man distances. Generally, each of these phases last approximately 3 months, but the length of time in each of these phases is determined by the fitness, form and rate of improvement unique to each triathlete. The 12 month program includes a forth post-season cross training phase designed to create mental and physical recovery without loss of fitness and form.
PHASE 1: PRE-SEASON ASSESSMENT/BASE BUILDING PHASE (1-3 MESOCYCLES)
- Assess and begin building general endurance and aerobic base (VO2 Max)
- Assess and begin building strength and incremental improvement in Lactate Threshold (LT)
- Assess and begin building Core Strength and flexibility (ROM)
- Assess and improve any strength imbalance, left/right side, and posture imbalance
- Assess and begin improving Body Composition (reduce fat %/increase lean mass %)
- Nutritional education
- Re-assessment of VO2 Max, Lactate Threshold (LT), and power occurs every 8 weeks to measure the cyclist’s improvement and modify the Base Building Phase as well as the triathlete’s overall race program.
PHASE 2: PRE-SEASON PRIMARY TRAINING PHASE (2-5 MESOCYCLES). THE PRE-SEASON PRIMARY TRAINING PHASE IS THE “MEAT” OF THE TRAINING PROGRAM.
- In Phase 2, “Pre-season Primary Training”, we focus on the essential training that will elevate the athlete to peak levels of fitness and form to sustain the triathlete through the upcoming race season.
- This phase has detailed, daily and weekly targeted training focused on the development of Lactate Threshold, Critical Power, Functional Threshold Power, endurance, and overall athletic performance levels.
- Re-assessment of VO2 Max, Lactate Threshold (LT), and power occurs every 8 weeks to measure improvement and modify the Pre-season Primary Training Phase as well as the triathlete’s overall race program.
PHASE 3: IN-RACE SEASON “TAPER AND PEAK” PHASE (3 MESOCYCLES). ONCE OVERALL AEROBIC ENDURANCE, GOAL FAT %, AND PROPER NUTRITIONAL LIFESTYLE HAS BEEN ACHIEVED, THE ATHLETE IS READY TO “PEAK PERFORM” THROUGH THE RACE SEASON.
- In Phase 3, “Taper and Peak”, we are “laser” focused on the athlete’s race season.
- This phase is a unique, customized race program based upon the priority races that are important for each unique triathlete. This phase is designed to optimize performance with a combination of training, nutritional education, and rest prior to each week’s targeted races.
- Re-assessment of VO2 Max, Lactate Threshold (LT), and power occurs every 8 weeks to measure improvement and modify the In-Race Season “Taper and Peak” Phase as well as the triathlete’s overall race program.
The CycleScienceTraining Triathlon Race Program runs 10-12 months and includes the aforementioned three phases of training. The important metrics provided by the Base Assessment Package (as described above) are retested every other month throughout the 10-12 month race program.
A “Macrocycle” refers to a larger training cycle, usually 9-12 months long. A “Mesocycle” refers to a 1 month training cycle, and a “Microcycle” refers to a 1 week training cycle.
The CycleScienceTraining Triathlon Training Program is $350 a month, (monthly payment plans are accepted). All physiology lab assessments and periodized training program design is included.