The principles of training refer to a set of guidelines that are used to design and implement effective exercise programs. These principles are based on scientific research and are intended to help individuals achieve their fitness goals in a safe and efficient manner.

The principles of training include:

Specificity: The principle of specificity states that training should be specific to the goals of the individual. This means that exercises and activities should be tailored to the specific needs and abilities of the individual.

Progressive overload: The principle of progressive overload states that the body will adapt to the stresses placed upon it. To continue making progress, the intensity, duration, and frequency of training should be gradually increased over time.

Individuality: The principle of individuality states that every person is unique and will respond differently to exercise. Therefore, training programs should be individualized to meet the needs and abilities of each person.

Reversibility: The principle of reversibility states that gains in fitness and performance will be lost if training is stopped or reduced. This means that individuals need to maintain their training programs to maintain their gains.

Variation: The principle of variation states that training programs should include a variety of exercises and activities to prevent boredom and to challenge the body in different ways.

Rest and recovery: The principle of rest and recovery states that adequate rest and recovery are necessary to allow the body to adapt to the stresses of training. This means that individuals should incorporate rest days into their training programs and allow sufficient time for recovery between workouts.

Training zones refer to specific intensity ranges that are used to guide exercise intensity during training. These zones are typically based on an individual's heart rate, power or pace.

There are many models ranging from three zones to more than seven. Zones are used to target specific intensities and physiological adaptations.

Training workouts are created targeting a specific zone(s), the duration of time in zone and recovery duration, if applicable.

We use a six-zone model, an adaptation of Dr. Andrew Coggan, Ph.D. seven-zone model, as each zone matches a key workout intensity.

Training zones are set by completing a threshold field test. Alternatively, a race lasting around one hour may be used. Both will provide a good indication of current threshold values. A lab test would need to be conducted for exact figures.

The following provides an example of the six-zone model using maximum heart rate as a guide as opposed the lactate threshold.

Zone 1: Recovery zone, which is characterized by very light activity and a heart rate that is less than 50% of maximum heart rate. This zone is typically used for warm-up, cool-down, and recovery periods.

Zone 2: Endurance zone, which is characterized by light to moderate activity and a heart rate that is between 50-60% of maximum heart rate. This zone is typically used for developing aerobic endurance.

Zone 3: Tempo zone, which is characterized by moderate activity and a heart rate that is between 60-70% of maximum heart rate. This zone is typically used for developing aerobic capacity and improving lactate threshold.

Zone 4: Threshold zone, which is characterized by high activity and a heart rate that is between 70-80% of maximum heart rate. This zone is typically used for improving anaerobic capacity and developing race-specific fitness.

Zone 5: VO2 max zone, which is characterized by very high activity and a heart rate that is between 80-90% of maximum heart rate. This zone is typically used for developing maximum aerobic power and improving the body's ability to transport and use oxygen.

Zone 6: Anaerobic capacity zone, which is characterized by maximum effort and a heart rate that is greater than 90% of maximum heart rate. This zone is typically used for developing maximum power and speed, and improving anaerobic capacity.

Periodization in sport training is a systematic approach to organizing a training program into distinct phases or periods, each with a specific goal or objective.

The goal of periodization is to help athletes achieve peak performance at a specific time or event by gradually increasing the intensity, volume, and specificity of their training over a period of time, while allowing for adequate recovery.

The following are some common types of periodization used in triathlon training:

1. Linear periodization: This is the most common type of periodization in triathlon training, where the training program is divided into distinct phases that focus on building endurance, strength, speed, and race-specific skills. Each phase typically lasts several weeks, with the volume and intensity of training gradually increasing over time.

2. Reverse periodization: In this type of periodization, the emphasis is placed on building speed and power first, followed by endurance. This approach is often used by experienced triathletes who have a strong endurance base and are looking to improve their speed and power for shorter distance races.

3. Block periodization: This involves dividing the training program into distinct blocks, each focused on a specific training goal, such as building endurance, strength, or speed. The blocks are typically shorter than in linear periodization, lasting a few weeks, with the volume and intensity of training varying within each block.

4. Undulating periodization: In this type of periodization, the training program varies in volume and intensity on a daily or weekly basis. This allows for more flexibility in training and can be useful for athletes who have limited time to train or need to balance their training with other commitments.

Each phase typically lasts several weeks (a block) and involves specific training methods and exercises that are tailored to the athlete's individual needs and goals. Periodization is important in sports training because it helps athletes to avoid overtraining and injury, while also ensuring that they are able to reach their peak performance at the right time. By gradually increasing the intensity and volume of training over time, athletes can improve their fitness and performance in a safe and effective manner.

An annual training plan (ATP) is a comprehensive plan that outlines an athlete's training program for a full year. It is a structured and systematic approach to training that involves dividing the year into distinct periods or phases, each with a specific training focus and goal.

The ATP is typically based on the athlete's competition schedule and takes into account factors such as training goals, personal strengths and development opportunities, and recovery needs.

The benefits of an annual training plan include:

1. Improved performance: By taking a long-term approach to training, an ATP can help athletes achieve their performance goals by ensuring that they are properly prepared for their competition season. It can help them build a solid foundation of fitness, strength, and endurance, while also allowing for targeted training in specific areas.

2. Injury reduction: An ATP can help athletes avoid overtraining and injury by providing a structured and progressive training program that allows for adequate recovery time. It can also help athletes identify and address any weaknesses or imbalances in their training, which can help prevent injuries.

3. Time management: By planning their training in advance, athletes can better manage their time and resources, which can be particularly important for athletes who have other commitments such as work, school, or family.

4. Motivation and accountability: An ATP can help athletes stay motivated and accountable by providing a clear roadmap for their training and progress. It can also help athletes track their progress and celebrate their achievements, which can be a powerful motivator.

Overall, an annual training plan is an important tool for athletes who want to achieve their performance goals while also avoiding injury and burnout. It provides a structured and systematic approach to training that can help athletes optimize their performance and reach their full potential.

The term "threshold" typically refers to the point at which an athlete's body transitions from relying predominantly on aerobic metabolism (using oxygen to produce energy) to anaerobic metabolism (producing energy without oxygen).

This point is commonly referred to as the "threshold intensity" or "anaerobic threshold" (AT) and can be measured in various ways, such as heart rate, power output, or blood lactate concentration. Intensities below threshold can be held for long periods of time. Intensities above threshold will fatigue the athlete quickly.

Threshold training is a popular method for improving endurance and athletic performance. By training at or near their threshold intensity, athletes can increase their tolerance for higher-intensity efforts and improve their ability to sustain a faster pace or a longer duration of exercise.

For example, in running or cycling, an athlete's threshold intensity may be determined by measuring their lactate threshold, which is the point at which blood lactate concentration starts to increase rapidly. Athletes can then use this information to determine their training zones and develop a training plan that includes a mix of endurance training and higher-intensity intervals at or near their threshold intensity to improve their fitness and performance.

Threshold training can be an effective method for improving performance, but it's important to approach it gradually and with caution, especially for athletes who are new to high-intensity training or have any underlying health conditions.

Recovery

A recovery session is a low-intensity, low-impact workout that is typically performed after a harder workout or race to help your body recover and prepare for your next workout.

The purpose of a recovery session is to increase blood flow, help flush out metabolic waste, and promote the healing of any micro-damage that may have occurred during the previous workout or race.

Recovery sessions are typically done at a lower effort/intensity than your usual training pace, and for a shorter distance or duration. The goal is not to push yourself, but rather to allow your body to recover and regenerate.

Best done solo as there is no peer pressure to keep up.

Steady

A steady session is a type of workout where a constant pace/speed/heartrate/power is held for a prolonged period of time. The purpose of a steady session is to improve cardiovascular endurance, increase stamina, and build aerobic fitness.

Steady sessions are typically performed at a moderate intensity, where a conversation could be maintained, but still feels challenged.

The length and intensity of a steady session may vary depending on fitness level and training goals.

For example, steady runs are often incorporated into training programs for distance running events such as marathons and half marathons, as they help to improve the runner's ability to maintain a steady pace over a long distance.

Tempo

A tempo session is a type of workout in which you exercise at a steady, moderate intensity for an extended period of time. The purpose of a tempo session is to improve your lactate threshold, which is the point at which your muscles start to produce lactic acid faster than your body can clear it.

By exercising at or near your lactate threshold intensity for an extended period of time, you train your body to tolerate and clear lactic acid more efficiently, which can help you swim/bike/run faster at all distances.

For runners, you should aim to maintain a pace that is challenging but sustainable, usually between 10K and half-marathon race pace. The length of the tempo run can vary depending on your fitness level and training goals, but it typically lasts for 20 to 40 minutes. It's important to warm up properly before starting a tempo run and to cool down and stretch afterward to reduce the risk of injury and aid in recovery.

Threshold

A threshold session is a type of workout in which you exercise at or slightly above your lactate threshold intensity for a shorter period of time than a tempo run. The purpose of a threshold session is to improve your aerobic capacity, which is the ability of your body to use oxygen to produce energy for your muscles.

By exercising at or near your lactate threshold for a shorter period of time, you can train your body to become more efficient at using oxygen, which can help you maintain a faster pace/speed for a longer period of time.

For runners, you should aim to maintain a pace that is challenging but sustainable, usually slightly faster than your tempo run pace. The length of the threshold run can vary depending on your fitness level and training goals, but it typically lasts for 10 to 20 minutes. It's important to warm up properly before starting a threshold run and to cool down and stretch afterward to reduce the risk of injury and aid in recovery.

Fartlek Run

A fartlek run is a type of workout that involves alternating periods of fast running with periods of slower running or jogging. The word "fartlek" comes from the Swedish word for "speed play." During a fartlek run, you can vary the duration and intensity of each fast or slow interval to make the workout more interesting and challenging.

Fartlek runs are often done on trails, hills, or other varied terrain, although they can also be done on a track or road. They are a versatile and flexible type of workout that can be adapted to fit a wide range of fitness levels and training goals. Fartlek runs can be used to improve your speed, endurance, and overall fitness, as well as to add variety and fun to your training routine.

During a fartlek run, you can choose to run fast for a set amount of time or distance, or you can pick a landmark such as a tree or a street corner and sprint to it before slowing down again. You can also incorporate hills, stairs, or other obstacles into your fartlek run to add extra challenge.

Fartlek runs can range in duration from 20 minutes to an hour or more, depending on your fitness level and training goals.

Interval Training

An interval running session is a type of workout that involves alternating periods of high-intensity running with periods of rest or recovery. The goal of interval running is to improve your cardiovascular fitness, speed, and endurance by pushing your body to work harder during the high-intensity intervals and allowing it to recover during the rest periods.

An interval running session can be customized to fit your fitness level and training goals. The high-intensity intervals can range from 30 seconds to several minutes, with the rest periods being shorter, equal or longer in duration to the high-intensity intervals.

The total duration of an interval running session can vary from 20 minutes to an hour or more.

Interval running can be done on a treadmill, track, or on the road. The workout can be structured in different ways, such as repeating a set of intervals several times, or increasing the intensity or duration of the intervals over time. It's important to warm up properly before starting an interval running session and to cool down and stretch afterward to reduce the risk of injury and aid in recovery.

Ladder / Pyramid

A ladder / pyramid session is a type of interval workout that involves increasing and then decreasing the duration or intensity of the high-intensity intervals.

A typical running ladder session involves running intervals of increasing duration, followed by intervals of decreasing duration.

For example, you might start with a 30-second sprint, followed by a 30-second recovery, then a 45-second sprint, followed by a 45-second recovery, then a 60-second sprint, followed by a 60-second recovery, and so on, until you reach the peak interval duration.

You then start descending the ladder, with intervals decreasing in duration until you reach the starting point.

Ladder sessions can also be structured in terms of increasing and decreasing intensity instead of duration. For example, you might start with a moderate-intensity interval, followed by a high-intensity interval, then a very high-intensity interval, and so on, until you reach the peak intensity. You then start decreasing the intensity until you reach the starting point.

Ladder sessions are a challenging and effective way to improve your speed, endurance, and overall fitness. They can be adapted to fit different fitness levels and training goals. It's important to warm up properly before starting a ladder session and to cool down and stretch afterward to reduce the risk of injury and aid in recovery.