i*********5
发帖数: 19210 | 1 【 以下文字转载自 Tri 讨论区 】
发信人: ironman2015 (IMMT 2013), 信区: Tri
标 题: Minimalist Ironman Training
发信站: BBS 未名空间站 (Mon Sep 16 22:29:18 2013, 美东)
http://home.trainingpeaks.com/articles/triathlon/minimalist-iro
Minimalist Ironman Training
By Matt Fitzgerald
You can prepare for a successful Ironman triathlon with a program that has
an average training volume of only 12 hours per week and a briefly-
maintained peak training volume of 16 hours. And by “successful” I don’t
mean finishing alive. I mean covering the distance as fast as your genetic
potential allows. In fact, I believe that many triathletes can race a faster
Ironman by following a well-constructed 12-hours-a-week program than they
could with a higher-volume approach.
There are five specific reasons a minimalist approach to Ironman training
can work just as well as, if not better than, a higher-volume approach.
1. Swimming performance is all about technique, not fitness
Very little improvement in swimming performance comes from building swim
fitness through hours of training. Almost all swimming improvement comes
from technique refinements that often occur instantaneously. You should swim
-train for an Ironman in a way that encourages and accelerates technique
refinements instead of in a way that concentrates on building fitness. Get
one-on-one stroke coaching from a qualified swim coach, study freestyle
technique (youtube.com is a good source of technique videos), fiddle with
your stroke, use swim aids that encourage technique development and perform
technique drills for body position, rotation, efficient breathing, a strong
pull and efficient kicking. Use intervals and sustained swimming primarily
to ingrain technique and secondarily to develop fitness.
2. The swim just isn’t that important
To complete the swim leg of a Hawaii Ironman as fast as your inner talent
allows, you would have to train in the pool two hours a day, six days a week
, or thereabouts. That’s what it would take to shave off every second
possible. But the swim accounts for only about 10 percent of the time it
takes to complete an Ironman. And you can get at least 90 percent of the way
toward your fastest possible Ironman swim split by swimming just one hour a
day, three times per week. So why not do that?
(I removed 3 - 5 'cause they are for cycling/running.) | d**y
发帖数: 18174 | 2 RE: The swim just isn’t that important
t
【在 i*********5 的大作中提到】
: 【 以下文字转载自 Tri 讨论区 】
: 发信人: ironman2015 (IMMT 2013), 信区: Tri
: 标 题: Minimalist Ironman Training
: 发信站: BBS 未名空间站 (Mon Sep 16 22:29:18 2013, 美东)
: http://home.trainingpeaks.com/articles/triathlon/minimalist-iro
: Minimalist Ironman Training
: By Matt Fitzgerald
: You can prepare for a successful Ironman triathlon with a program that has
: an average training volume of only 12 hours per week and a briefly-
: maintained peak training volume of 16 hours. And by “successful” I don’t
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