http___www.ironmancoach.net_odabir-utrka-za-novu-sezonu__1.xml
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Your Road Map to a Successful Triathlon Season The best way to guarantee success is to plan for it. Choosing the right A priority race(s) and lead up events can have a major impact on your goal achievement. There are a variety of reasons why athletes choose their races, ranging from destination to social aspects. Whatever your reasons for choosing different races, be sure that your key races and buildup are in line with your season goals. Use this road map to help you plan an epic race season this year. Define Your Goals for the Season You may have short-term goals that are achievable within the next few months and/or goals that may take a few years to accomplish. Keep these objectives in mind as you start to think about adding races to your calendar. Each event on your schedule should help get you closer to your big goal. Select One or Two Races as Your A Events Events you select as A priority are the races that you will focus on throughout the year to achieve your goal time, placing, qualification, etc. Since these events require a full buildup, peak, and recovery periods within your training schedule, it is important to consider timing. Be sure that you have enough time to build your fitness appropriately and adequately for what you are trying to achieve. The amount of time needed for an adequate buildup will depend heavily on your current fitness. You should allow for a minimum of 17 weeks for a key short course event and 23 weeks for a key long course event. Consider your work schedule, family obligations, ability to travel (how far are you willing to go for a key race), time of year (will you be able to train outdoors, get into the open water, etc.), and potential weather during the race. Next, consider the course profile of races that fall into your time window. For example, if you are a strong swimmer, seek out races with ocean swims or a slight current. If you are a weak swimmer, look for calm lake swims with wave or staggered starts. Think about your strengths and weaknesses in each event and look for courses that accommodate more of your strengths. If you are sensitive to climate or elevation changes, take this into consideration when making your final decision. Most likely, you will not find a race that is perfect for you in all areas. The key is to weigh all the factors that could affect your performance and choose a race that balances out in your favor. Select Your B and C Priority Races Once you have identified your A race(s), start to look at races that will help you build up to that event. These events allow you to practice different pacing or nutrition strategies before you get to the big show. If you are new to triathlon, these events can give you race experience and help you build confidence going into a big race. These events are also great for evaluating your training and identifying areas where you may need more work. These races are known as B or C priority events. Your B priority races are best scheduled three to six weeks out from your A race. You should have a pretty solid base fitness at that point so that you will able to perform reasonably well and get a good assessment of what kind of work you still need. I like to schedule B races at the end of a down week in the schedule. This allows for less interruption in your build into your ‘A’ race as well as allowing you to unload a bit of fatigue before the event. Races categorized as C priority are treated as supported workouts. These events are more for experience and practice than results. I like to use C races as single event time trials, pacing practice, nutrition experimentation, mental practice, etc. These events may be added in last minute or planned ahead of time. While you may still be concerned with results in B races, your C races are more about the process than the outcome. You should not expect to earn a personal record in a C priority event, but you should expect to learn a lot about how you race and how your body responds in different scenarios. The Big Picture Finally, take a step back and look over the entire schedule as a whole. Look for scheduling concerns, travel issues, etc. Once you have fine-tuned your race schedule, register for your A and B priority races and get them set on your calendar. Allow for some flexibility with your C priority events and consider waiting to register late if you can. This will allow you consider how your training is going at various points in your schedule and decide if adding in another race is beneficial or not. While racing is great experience and you can learn a lot from a ‘bad’ race, sometimes the appropriate choice is not to race. Always consider your overall objective and where you want to be at the end of the season. Plan for success and you will be set on the road to achieving your dreams.
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Neki su već odavno napravili svoj kalendar za sljedeću sezonu, a neki ga jos uvijek rade. Sa toliko izbora odličnih utrka tokom cijele godine, posebice ako ste voljni i u mogućnosti putovati, postoji mnogo načina da pristupite svojoj sezoni i niti jedan nije pravilan ili pogrešan. Bitno je samo što vama odgovara. Ali bez obzira što i kako vam odgovara bilo bi dobro da svoj kalendar prilagodite nekim stvarima. -Prva stvar koju biste trebali napraviti je izraditi kalendar utrka koje planirati raditi da ih klasificirate po važnosti. Svatko ih radi na svoj način. U mojoj terminologiji za svoje klijente uvijek predlazem da utrke koje planiraju raditi označe kao A, B i C prioritetne utrke, s time da su: - A Prioritetne utrke – najveće važnosti, njima je podredena cijela sezona, takoder B i C prioritetne utrke su podredene A prioritetima. Količina A prioritetnih utrka bi trebalo biti 2-3 utrke po sezoni najviše - B Prioritetne utrke – srednje važnosti. Količina B prioritetnih utrka bi trebalo biti 3-6 utrka po sezoni najviše - C Prioritetne utrka – najmanje važnosti. Količina C prioritetnih utrka je neogranicen ali oprez sa količinom. Količina A,B,C pritetnih utrka ovisi čime se bavite. Naravno da nece biti jednaka kolicina utrka jednom ironman triatloncu u usporedbi s cestovnim trkačem. Nadam se da shvaćate poantu. –Odabir utrka po klimi/podneblju gdje trenirate i gdje se nalazi utrka bi bila druga stavka na koju bi trebalo obratiti pozornost. Naime, ako zivite i trenirate u hladnom, kontinentalnom podrucju s dugim zimama, pogresno bi bilo odabrati A prioritetnu utrku početkom proljeća. Odaberite radije prvi A prioritetnu utrku da bude krajem proljeća ili na pocetku ljeta, moci cete se bolje spremiti, a do tog vremena mogu vam posluziti B ili C utrke, koje predlazem da budu krace od A prioritetne utrke za koju se spremate, a nikako duže. -Odabir utrka po konfiguraciji terena je jos jedna dosta važna stavka pri odabiru. Pritom mislim na teren koji Vas čeka na utrci u usporedbi s terenom kojim raspolazete u podneblju gdje trenirate. Primjerice; nije dobro odabrati jako brdovito utrku ako zivite/trenirate u podneblju gdje postoji samo ravan teren. Isto tako vrijedi za obrnutu situaciju. Ja primjerice zivim gdje iskljucivo prevladava brdovita konfiguracija terena i tako da biram utrke slicno terenu s kojim raspolažem. S time necete nikada pogrijesiti. -Odabir utrka po vasim prednostima/slabostima bi bila jos jedna stvar na koju biste trebali obratiti pozornost kada birate utrke. Primjerice ako ste sitne grade i dobar penjac na biciklu odaberite brdovite utrke, ako vasa prednost lezi u plivanju birajte utrke gdje se ne pliva u neoprenima. Ovakve stvari mogu biti od presudne vaznosti ako zelite ostvariti dobar plasman na utrci ili se kvalificirati za svjetsko prvenstvo. Svi natjecatelji koji žele takav uspjeh dobro su razmislili kada su se prijavili za predstojeću utrku i iskoristiti ce svaku moguću prednost koju imaju nebi li ostvarili ono sto su naumili. Sve ove stavke najbolje bi bilo staviti na papir i usporediti sa trkama koje su na raspolaganju i naposlijetku prijaviti se. Nakon toga sve sto je potrebno je da se spremite za nju. Nadam se da ste poceli marljivo i redoviti trenirati za svoje utrke i da cemo se vidjeti na kojoj. Uzivajte u predstojecim blagdanima i lijep pozdrav! « Ironman 70.3 World Championship – Las Vegas Kratkoročno trenerstvo, da ili ne?