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Triathlon Training Volume: Is More, Better?

Training volume is a hot topic at any event with endurance athletes, but none more so than with triathletes. You would think at times the level of success is based off how many hours an athlete can train instead of the performance level of the athlete on race day.

As with all sports, we take the lead from the pros in ours. Almost every athlete interview I have seen features the question of how much and what training do you do—and the answers are pretty much always extreme. Again, with pros it’s a justification of being pro by stating how much training they do over the race performance!

I truly believe that all such interviews need to be taken with a pinch of salt. For example, Specialized produced a series of training day videos from their top triathletes—amazing to watch and see what these guys are doing in training but for sure they all chose the hardest longest days they could for the video. Something that was picked up in the final video of Simon Whitfield who joked about the crazy training of the other athletes and how he had to do more to try and look like a real pro!

These videos are great to watch but we have to keep in mind that the athletes are never going to show an easy week. When interviewed they will not let you know what they did on an easy day or week. They will always give you the biggest week they have ever done and then probably inflate it a little for good measure.

So, should we be following the pros? Is it going to lead to better results or worse ones?

We need to look at what the pro is training for in terms or racing, and what are we aiming for as a performance age grouper. We may be training for ironman and have a yearly ironman race or, as a performance athlete, we might have two, one as a qualifying race and then Kona.

A pro in the current system, on the other hand, needs to be racing probably 3 good ironman events just to qualify, plus Kona, and also several other races to secure points and make a living.

The big thing to consider here is recovery. A pro needs to race and recover fast to race again the next weekend, whereas a performance age grouper may have a good 6 to 12 weeks, or more, between key events. This ability to recover comes from superior fitness which is derived from training volume—it’s not always speed that volume gives you, it is fitness and an accelerated rate of recovery.

For a performance age grouper looking at Kona qualification, racing fast on the day is key—not recovering fast after the event!

A training week will be composed pretty much the same for a pro and a performance age grouper:

* LONG SWIM / BIKE / RUN

* BRICK SESSION

* RACE-SPECIFIC SPEED SESSIONS

Once these key sessions have formed the skeleton of a plan, easy volume can be built around this—but the easy volume must not impact the quality of the key sessions. This is the crucial difference in my opinion between a pro and a performance age grouper. As an age-group athlete with a 40-50+-hour-a-week job, it is going to be hard to add easy volume around key sessions, and doing so most likely will impact the quality of the key workouts.

A pro, who can use the time between sessions to sleep and recover rather than work, can fit in a lot of easy volume without it impacting on quality sessions.

So let’s have a look at volume in an ironman plan for a top performance age grouper:

* LONG BIKE – 5 hours

* LONG RUN – 2 hours

* BRICK SESSION – 3 hours

* LONG SWIM – 90min

* 1-hour speed workouts in each sport

The total training time for a week like this is 14.5 hours: I would expect a week in this range to produce some great ironman performances and a lot of Kona qualifiers fit into this volume on average weeks.

Many, many athletes train a lot more than this but we have to remember that that does not mean they are improving performance as a result. There are, I believe, many athletes out there who would see big improvements in performance by dropping volume and focusing on key workouts instead.

We have to remember at the end of the day it’s race performance that should define us, not training volume. Better to crawl a wreck to the breakfast buffet the day after the race with your Kona qualification, than to bounce around fresh with no qualification in your pocket!

Train to race, not to copy the training of the pros.

Alun “Woody” Woodward – ironguides online coach

Train with ironguides!

Personalized Online Coaching: Starting at USD190/month

Monthly Training plans (for all levels, or focused on one discipline): Only USD39/months

Event based training plans:

Sprint Distance (USD45 for 8-week plan)

Olympic Distance (USD65 for 12 week plan)

Half Ironman (R$95 for 16-week plan)

Ironman (USD145 for 20-week plan)

X-Terra (USD65 for 12-week plan)

Running Plans (10k, 21k and 42k – starting at USD40)

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Ironguides Bangkok – March 2021 Updates

 

 

ironguides Bangkok newsletter: Stay updated on what our group is up to!

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Dear athletes, below updates for training in March:

* Group sessions in full swing
* Swimming classes at Raquet club on Monday (Advance group) and Thursday (Intermediate-Beginner group) at 19:30
* Run track sessions on Tuesday, 18:30 (Thephasadin track)
* Virtual bike sessions on zwift on Wednesday 18:40
* Open water swim+run session at Tako lake on Saturday, 8:30
* Monthly Sky Lane brik confirmed on 28th March, 7:30
* Long run + 5k test at Lumphini park confirmed on 12th March, 18:30
* For timely updates follow our Facebook page

Enjoy your training,

Members Updates 

 Sessions cancelled on 6th ,14March – TOA triathlon and Tri Dash weekend
– Monthly Sky Lane brik confirmed on 28th March
5km run test confirmed on 12th March @Lumphini park, 18:45

Swim at Raquet club.

Please note that Monday’s session for Advance level only and class on Thursday for Intermediate/Beginner level.

Run Track at Thephasadin stadium
Every Tuesday 18:30

Virtual bike session on Zwift 
We keep our meet ups on Zwift every Wednesday 18:40.

Open water swim at Taco
Weekly open water swim + run session at Taco lake every Saturday, 8:30am – great way to start your training weekend.

Brik session at Sky lane

Monthly bike+run session confirmed on 28th March 7:30am

Non members. Drop in option available as

1) Swim session at Raquet club (limited 1-2 spots per day), please book in advance.
Cost: 600 thb
2) Run session at track
Cost: 350thb
3) Open water swim+run at Tako lake
Cost: 600 thb
4) Brik session at Sky Lane – 350 thb

Weekly virtual bike session on Zwift 

We keep our weekly virtual meet-ups on Zwift leading by coach Ivan Vlasenko

Every Wednesday Ironguides meet up on Zwift, 18:40 (80min, main set: short intervals/hill repeats 30-180sec to improve your VO2max)

How it works: 
You need Zwift membership and the right set-up at home, ideally including a smart trainer with resistance and the Zwift Companion app on your phone.
In order to be able to join the meet-up, you need to follow “Ivan Vlasenko” on Zwift and Zwift Companion Application.
Once you follow  he will be able to invite you for a “meet-up”, and you need to accept the invitation in the app. It will appear in your planned events in the app.
You must connect to Zwift and start riding by yourself by clicking on “ride” at least 5 minutes before the official starting time. You can select any map, it does not matter. DO NOT click on “Ride with Ivan Vlasenko” on the menu page, else you might miss the official meet-up.

Once “in the game”, you should be able to click on “join Ivan Vlasenko’s meet-up” on the bottom left of the screen. The blue button will appear 5 minutes before the start of the meet-up. We will all be cycling on the Zwift stationary trainer for a few minutes until the official start time, use this as a warm-up and make sure you are ready for the ride (water, food, towels, fan, AC etc).

Running 

Weekly Coached Sessions

Where: National stadium (Thephasadin track)
When: Tuesday @18.30-20.00

Cost:

*Free for club members & coached athletes
*350thb for drop in athletes  (book & pay online, in advance)

Open Water Swim+Run Session @Taco Lake

Weekly coached sessions, Saturday 8:30am

Sessions cancelled on 6th and 20th March (TOA triathlon and Tri dash race)

Open water swim session 
Schedule
0815-0830 – Arrival & Gear prep
0830-0900 – Warm up (800 to 1100m or open water skills workshop)
0915-1000 – main set
10:00 Short run off the swim
Total distances (approx):
Swim:
Beginner – 1,600m
Intermediate – 2,000m
Advanced – 3000m
Run:
3-5km

Cost:
-600THB (book here)
-Includes access to the lake, a personal safety buoy, locker & shower.

*Taco lake is ~1h drive from Central BKK

Swimming 

Coached Sessions at Racquet club 

  • Where: Racquet Club (Map below).
  • Time:19:30-20:50
  • Monday Advanced level and Thursday – Beginner/Intermediate levels. 

Cost:

  • Free for club members and coached athletes (2x a week)
  • 600thb for drop in athletes (book & pay online, in advance)

5km Ironguides open Championship

To make a bit different your weekly long run on Friday this month we organized 5km time trial run test.

Where: Lumpini park (meeting point: 200m from the entrance @Suan Lumphini school (Witthayu road)

When: Friday, 12th of March 18:45-20:30

Schedule:
18:45 – arrive,
18:50 – 19:25 Warm up run 4-7km

19:30 Beginner group start 2×2,5km
19:35 Intermediate group start 2×2,5km
19:40 Advance group start 2×2,5km
20:00-20:15 Cool down 2,5km

Top 3 finishers (male) and top female will be awarded with symbol prizes.

Total session volume: beginner group ~12km, intermediate and advance ~15km

Cost:
*Free for club members & coached athletes
*350thb for drop in athletes (book & pay online)

 

Cycling 

Monthly coached bike session at Sky Lane

Date: 28th March

 

Where: Happy and Healthy Bike Lane
When: Sunday 7:30am

Note: bring your running shoes

Cost: 
*Free for club members
*350thb for drop in athletes

Membership & Coaching Service Offers

Drop in Sessions (book & pay online, in advance)

  • Cost: 350thb run & cycling, 600thb swim sessions. Payment in advance, non-refundable due to limited slots per class.

Triathlon Club Membership – 2 options  

  • 1 month membership: 2500thb
  • 3 months membership: 6900thb

Includes access to weekly swim, bike, run sessions, training plans library, article & apparel/helmet voucher. (more)

Personalized Coaching:

Includes:

  • Access to all sessions
  • Personalized training plan
  • Email with your coach
  • Apparel voucher

Starts at 5.900thb/month (more)

Sponsors & Discounts: 

Bix vitamins 

Special 15% discount for Ironguides athletes. Get your code from coach Ivan!

Training and racing gear:

Online shop “Sport360” and Compressport Thailand offering you off season deal (buy 2 get 1 free), use promocode ivans360 and get another 10% off

https://sport360.co.th/brand/compressport/


OTHER SPONSORS AND PARTNERS 

Find the discount code inside your training plan / login area:

https://www.ironguides.net/monthly-subscription-bangkok-plan/

TRI-DASH THAILAND: 10% OFF at any event during 2021 – use our coupon code on the members area when registering for the race http://tridashthailand.com/
Get your code from coach Ivan

 Training Plan library 


Training Plans library updated (workouts in 3 levels Beginner/Intermediate/Advanced):

* 9 Training plans (3 distances in 3 levels): 
Ironman, Half Ironman, Short Course & Duathlon training plans available

* Documents:
-11-page Ironman 70.3 race manual
-Traveling guidelines, Big day – Race simulation workout.
-21 race workouts to your short course plan, ironman recovery guidelines
-guidelines on nutrition, recovery, stress & core training

Access training plan area and sponsor discount codes HERE

Canned Training Plans now in THAI language

โปรแกรมฝึก (ไทย) หรือ คลิก เพื่อดูภาษาอังกฤษ. Training Plans (in Thai) or click here for training plans in English ironguides มีโปรแกรมฝึกที่เหมาะสมกับประสบการณ์และรายการแข่งที่คุณตั้งไว้เป็นเป้าหมาย ทุกโปรแกรมที่ตั้งอยู่บนหลักของ The Method ™ ให้รายละเอียดสำหรับแต่ละครั้งการฝึกสำหรับระยะเวลาที่ดีที่สุดในการเตรียมตัวเพื่อให้คุณอยู่ที่จุดสตาร์ดด้วยความรู้สึกที่ฟิต สุขภาพดี และมีความมั่นใจ

Online Booking system for drop in classes   

Online Booking system for drop in athletes

In order to maintain quality of our sessions as our group grows, we now require advanced booking for drop in athletes via our website ironguidesthailand.net – it’s a very easy and simple system and takes less than 2 minutes. Please understand that no more cash payments will be accepted. Note that tri-club members aren’t required to book their presence.

The aim is to increase workout quality to club members while still providing the opportunity for non-members to come in casually & allowing new athletes to try out.

How to make your booking online:

1) Access ironguidesthailand.net > booking option is on the top of the page > Select desired class

2) Select date > Confirm availability > Fill in name + email > Send


3) Confirm details > finalize payment via paypal > receive confirmation email. No refund since when you book a class you take one limited slot.

 Maps – Squad location

SWIMMING
Racquet Club @google map – Map 1

Racquet Club Map 2

RUNNING
Running Track by National Stadium BTS (next to MBK)

 

Website Refresh

We refreshed our website! Did you notice? Check out our new look at ironguidesthailand.net/

Keep Up With Us

Friend on Facebook Facebook

Copyright © ironguides, All rights reserved.

Our mailing address is:
info@ironguides.net

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Journey not Destination

Triathlon and endurance sports in general are very goal orientated and as a result attract highly driven individuals looking towards a goal or new challenge. We often read about goal setting and having targets but sometimes we need to take a step back from the destination and see if we are really enjoying the journey to get there. So often in sport and especially pro sport, we see athletes reach their dreams and the culmination of years of hard work only to wake up the next day feeling totally lost and empty, a feeling of expecting something amazing to have happened or that they feel different but in reality something that has been all encompassing is suddenly gone and that is hard to cope with.

We are all process driven and in the modern world this is forced upon us at a young age, from preschool through university and then into the working world as we look for a better job or higher position. It’s not surprising  then that we go into sports and look at the goal and end result straight away, we even start thinking about the sacrifices needed to make the goals happen and justify them right off as this is something we have been conditioned to do all our lives.

Triathlon offers an amazing journey, so many friendships to be made and experiences to be had for athletes, friends and family. The biggest races in our sport take place in amazing destinations that are great for vacations once the race is done! Taking a step back from immediate goal setting and looking at the journey ahead and how to enjoy it more can lead to a more successful result at the end of the day. A great time to start this is right now as one season is coming to an end.

At the end of the season I like athletes to look back over the year and not just see if they accomplished the goals they set out, but to see if they enjoyed the journey, if their family and friends have played a big part in the year. If you look back at the year, you should not be looking at all the sacrifices you have made, the time without family and friends, but rather the memories and experiences enjoyed along the way. I think too many athletes get to the end of the year and look back on great results and then see that they don’t remember much else, they have not been to their regular social events, missed children’s activities a little too often and spent too little time with partners.

Triathlon is a lifestyle sport and it does require a big time commitment and expense, if we look at the big picture when planning a training schedule and racing year we can organize everything to maximize family time and activities outside of the sport.

Family vacations are one of the big things that can suffer when we are looking to compete in Ironman, the races tend to fall in the summer months and added training time and stress in the final weeks leading into an event can have a big impact on family and friendships. I like my athletes to look at racing as the start of a vacation, take family along and look to do your race within 1-2 days of arriving and then enjoy a vacation after without the need to train and think about the sport. Planning this way will make the family feel more involved in the sport and your goals and they will not only give you more support they will build friendships around the sport.

If you have young children of school age then I think it is a good idea to look at races that take place before summer holidays or at least 8 weeks after the summer holidays, planning this way will allow you more time to enjoy with the family during the school holidays.

Planning this way will allow more balance into your life and reduce a lot of stress that does not need to be there, if your family and friends don’t feel like they are losing you to the sport they will be happier and you will enjoy your training much more without the feeling of having to make sacrifices all the time.

One of the overwhelming memories for me when out watching Kona in 2013 was not all the super fit athletes or the race itself but the family and friend support, walking around town while the athletes were out on the bikes race day the whole town was full of supporters. Watching the scenes post race it was a picture of families and friends together happy, it was nice to see that side of the sport the balance that I feel brings success.

Watching the end of an Ironman event you get a real sense of a journey coming to an end, the emotions are high and looking around at the athletes and supporters you can see that a lot has gone into the event, not only on the day itself but the journey to get there.

As we move through life it will not be the results that we remember at the end of the day, your family and friends will certainly not remember the result they will remember how happy you were achieving your goal and they will remember the journey to get there so make sure they are included and it is a fun journey to be on.

Enjoy your training,

Coach Alun “Woody” Woodward

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Ironguides Bangkok – February 2021 Updates

 

 

ironguides Bangkok newsletter: Stay updated on what our group is up to!

Is this email not displaying correctly? View it in your browser.

Dear athletes, below updates for training in February:

* Group sessions resumed
* Swimming classes at Raquet club on Monday (Advance group). 2 waves of 5 athletes (19-19:55, 20-20:55).
* Run track sessions on Tuesday, 18:30 (Thephasadin track)
* Virtual bike sessions on zwift on Wednesday 18:40
* Swimming classes at Raquet club on Thursday (Beginner/Intermediate group). 2 waves of 5 athletes (19-19:55, 20-20:55).
* Open water swim session at Tako lake on Saturday, 8:30
* For timely updates follow our Facebook page

Enjoy your training,

Members Updates 

We resumed our group training sessions with weekly swim, bike (virtual), run and monthly group ride at Sky Lane

Swim at Raquet club.

Please note that Monday’s session for Advance level only and class on Thursday for Intermediate/Beginner level.
As we follow the rules of Raquet club we have to spread our Monday’s and Thursday’s class in 2 waves. First wave of 5 athletes (19:00-19:55) and second wave of 5 athletes (20:00-20:55). Please comfirm with coach Ivan time that you join the class.

Run Track at Thephasadin stadium

We back on track. Every Tuesday 18:30

Virtual bike session on Zwift 

We keep our meet ups on Zwift every Wednesday 18:40.

Open water swim at Taco

Weekly open water swim + run session at Taco lake every Saturday, 8:30am – great way to start your training weekend.

Brik session at Sky lane

Monthly bike+run session confirmed on 28th February 7:30am

Non members. Drop in option available as

1) Swim session at Raquet club (limited 1-2 spots per day), please book in advance.
Cost: 600 thb
2) Run session at track
Cost: 350thb
3) Open water swim+run at Tako lake
Cost: 600 thb
4) Brik session at Sky Lane – 350 thb

Weekly virtual bike session on Zwift 

We keep our weekly virtual meet-ups on Zwift leading by coach Ivan Vlasenko

Every Wednesday Ironguides meet up on Zwift, 18:40 (80min, main set: short intervals/hill repeats 30-180sec to improve your VO2max)

How it works: 
You need Zwift membership and the right set-up at home, ideally including a smart trainer with resistance and the Zwift Companion app on your phone.
In order to be able to join the meet-up, you need to follow “Ivan Vlasenko” on Zwift and Zwift Companion Application.
Once you follow  he will be able to invite you for a “meet-up”, and you need to accept the invitation in the app. It will appear in your planned events in the app.
You must connect to Zwift and start riding by yourself by clicking on “ride” at least 5 minutes before the official starting time. You can select any map, it does not matter. DO NOT click on “Ride with Ivan Vlasenko” on the menu page, else you might miss the official meet-up.

Once “in the game”, you should be able to click on “join Ivan Vlasenko’s meet-up” on the bottom left of the screen. The blue button will appear 5 minutes before the start of the meet-up. We will all be cycling on the Zwift stationary trainer for a few minutes until the official start time, use this as a warm-up and make sure you are ready for the ride (water, food, towels, fan, AC etc).

Running 

Weekly Coached Sessions

Where: National stadium (Thephasadin track)
When: Tuesday @18.30-19.50

Cost:

*Free for club members & coached athletes
*350thb for drop in athletes  (book & pay online, in advance)

Open Water Swim+Run Session @Taco Lake

Weekly coached sessions, Saturday 8:30am

Open water swim session 
Schedule
0815-0830 – Arrival & Gear prep
0830-0900 – Warm up (800 to 1100m or open water skills workshop)
0915-1000 – main set
10:00 Short run off the swim
Total distances (approx):
Swim:
Beginner – 1,600m
Intermediate – 2,000m
Advanced – 3000m
Run:
2-4km

Cost:
-600THB (book here)
-Includes access to the lake, a personal safety buoy, locker & shower.

*Taco lake is ~1h drive from Central BKK

Swimming 

Coached Sessions at Racquet club 

  • Where: Racquet Club (Map below).
  • Time: 2 waves of 5 athletes: 7:00-7:55pm and 8:00-8:55pm
  • Monday Advanced level and Thursday – Beginner/Intermediate levels. 

Cost:

  • Free for club members and coached athletes (2x a week)
  • 600thb for drop in athletes (book & pay online, in advance)

Cycling 

Monthly coached bike session at Sky Lane

Date: 28th February

 

Where: Happy and Healthy Bike Lane
When: Sunday 7:30am

Note: bring your running shoes

Cost: 
*Free for club members
*350thb for drop in athletes

Membership & Coaching Service Offers

Drop in Sessions (book & pay online, in advance)

  • Cost: 350thb run & cycling, 600thb swim sessions. Payment in advance, non-refundable due to limited slots per class.

Triathlon Club Membership – 2 options  

  • 1 month membership: 2500thb
  • 3 months membership: 6900thb

Includes access to weekly swim, bike, run sessions, training plans library, article & apparel/helmet voucher. (more)

Personalized Coaching:

Includes:

  • Access to all sessions
  • Personalized training plan
  • Email with your coach
  • Apparel voucher

Starts at 5.900thb/month (more)

We got a race on weekend of March 7th!   

We want you to stay focused and motivated with a race in the first quarter of 2021.

Commit to race on March 7th, if all goes well, the TOA race at Sam Roi Yot (Sprint, Olympic or Duathlon), however as a back up, we are also setting up a training camp on that same weekend, at that same venue, which includes a Duathlon Race simulation on day 2 and a long ride + swimrun on day 1. Registrations will open depending on travel & other restrictions as well as the status of the TOA event. More updates on the ironguides FB group.

Distances for the Duathlon Race Simulation: 6.5k run + 44k bike (or 22k for beginners) + 6.5k run


Photo: Sam Roi Yot Camp Venue (from our camp in Jan.2020)

More information – https://www.ironguides.net/camps/ or info@ironguides.net

Sponsors & Discounts: 

Bix vitamins 

Special 15% discount for Ironguides athletes. Get your code from coach Ivan!

Training and racing gear:

Online shop “Sport360” and Compressport Thailand offering you off season deal (buy 2 get 1 free), use promocode ivans360 and get another 10% off

https://sport360.co.th/brand/compressport/


OTHER SPONSORS AND PARTNERS 

Find the discount code inside your training plan / login area:

https://www.ironguides.net/monthly-subscription-bangkok-plan/

TRI-DASH THAILAND: 10% OFF at any event during 2021 – use our coupon code on the members area when registering for the race http://tridashthailand.com/

 Training Plan library 


Training Plans library updated (workouts in 3 levels Beginner/Intermediate/Advanced):

* 9 Training plans (3 distances in 3 levels): 
Ironman, Half Ironman, Short Course & Duathlon training plans available

* Documents:
-11-page Ironman 70.3 race manual
-Traveling guidelines, Big day – Race simulation workout.
-21 race workouts to your short course plan, ironman recovery guidelines
-guidelines on nutrition, recovery, stress & core training

Access training plan area and sponsor discount codes HERE

Canned Training Plans now in THAI language

โปรแกรมฝึก (ไทย) หรือ คลิก เพื่อดูภาษาอังกฤษ. Training Plans (in Thai) or click here for training plans in English ironguides มีโปรแกรมฝึกที่เหมาะสมกับประสบการณ์และรายการแข่งที่คุณตั้งไว้เป็นเป้าหมาย ทุกโปรแกรมที่ตั้งอยู่บนหลักของ The Method ™ ให้รายละเอียดสำหรับแต่ละครั้งการฝึกสำหรับระยะเวลาที่ดีที่สุดในการเตรียมตัวเพื่อให้คุณอยู่ที่จุดสตาร์ดด้วยความรู้สึกที่ฟิต สุขภาพดี และมีความมั่นใจ

Online Booking system for drop in classes   

Online Booking system for drop in athletes

In order to maintain quality of our sessions as our group grows, we now require advanced booking for drop in athletes via our website ironguidesthailand.net – it’s a very easy and simple system and takes less than 2 minutes. Please understand that no more cash payments will be accepted. Note that tri-club members aren’t required to book their presence.

The aim is to increase workout quality to club members while still providing the opportunity for non-members to come in casually & allowing new athletes to try out.

How to make your booking online:

1) Access ironguidesthailand.net > booking option is on the top of the page > Select desired class

2) Select date > Confirm availability > Fill in name + email > Send


3) Confirm details > finalize payment via paypal > receive confirmation email. No refund since when you book a class you take one limited slot.

 Maps – Squad location

SWIMMING
Racquet Club @google map – Map 1

Racquet Club Map 2

RUNNING
Running Track by National Stadium BTS (next to MBK)

 

Website Refresh

We refreshed our website! Did you notice? Check out our new look at ironguidesthailand.net/

Keep Up With Us

Friend on Facebook Facebook

Copyright © ironguides, All rights reserved.

Our mailing address is:
info@ironguides.net

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unsubscribe from this list | update subscription preferences

 

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