QT2 - Coach s Reference Histograms and Long Term Planning (supra-macro) Buildup Rate The first week of each block should not exceed the highest week of the previous block during the base phase. During the build phase, the first week of each block should not exceed the second week of the previous block. Typically when transitioning from the base phase to build phase volume should be kept the same from the last base phase block to the first build phase block because of the addition of intensity. Overall Volume To set an athletes volume for one year compared to the previous, look at what the previous years sustainable volume (volume that was able to be produced without burnout or injury) and increase by about 15% for sustainable weeks during the new year. Make sure the starting volume of the plan is not higher than can be handled given the athlete s current fitness. Once the required durability is attained for the athletes race distance wither through training volume or training backlog (life-hours) as determined by the calculator, consider increasing stress levels as outlined below. Stress Levels The following stress levels should be used in setting up athlete histograms. All IM athletes start at level 1, all half IM athletes start at level 2, and all Olympic distance athletes start at level 3. Overall stress level is then adjusted by histogram volume. Once volume reaches critical (i.e., that deemed best by the calculator when combined with race experience) or hits logistical limits, stress should be increased by moving up a stress level. Histograms should be written to hit the following quantities on the peak weeks (note, long day and tempo day volumes must be added together to total that on the histogram): Base Phase Bike & Run Swim Tabata s Level 1 (IM) Level 2 (half IM) Level 3 (olym) 2 Bike 1 Tabata/PPT Tabata/PPT Bike Session None 2 X 10 min Z2 2 X 20 min Z2 Bike or Run Bike or Run Up to 2 Tabata Up to 2 Tabata/PPT Up to 2 Tabata/PPT Build Phase Weekday Key Bike or Run #2 Level 1 (IM) Level 2 (half IM) Level 3 (olym) 40 minutes as 2 x 60 minutes as 2 x 1 Tabata/PPT 20 min 30 min Tempo on Long Run 40 min 40 min 60 min Tempo on Long Bike 100 min 100 min 100 min Bike Tabata or PPT None 1 1
When additional stress is needed beyond the levels defined above, consider reducing and/or eliminating recovery rides in the program. This volume can then be added to key Tuesday rides, Thursday rides, and/or a Z1 Sunday ride. Note: Each stress level is worth about 3.0 hours of ZR training volume per week. One stress level can be created based on athlete specific limiters with any two of the following: 1 tabata, 20 min of Z2 bike, 20 min of Z2 run, ½ of a best effort workout, 15 min of Z3 bike. Critical Volume (non draft legal) In the weeks building up to your race at least one week within in the previous 6 need to satisfy the following undeniable limits states in order to avoid the wall for triathlon: o Swim race distance times 9/3 o Bike race distance times 8/3 o Run race distance times 7/3 For single sport events such as the marathon these limit states need to be averaged for at least 5 weeks prior to the taper (counting up weeks only). It should never be recommended that an athlete race a distance that they have not met at least 2/3 critical volume for. Critical Volume (draft legal) In the weeks building up to your race at least one week within in the previous 6 need to satisfy the following undeniable limits states in order to run well off the bike in triathlon: o Swim race distance times 15 (25K for OLY) o Bike race distance times 10 (240M for OLY) o Run race distance times 10 (60M for OLY) Phases of Training - The ideal progression and phases of training for any A race (depending on athlete needs) should be: Sprint Olympic Half Full Base 4-5 5-7 7-10 8-12 Build (strength) 2-3 3-5 5-8 6-9 Build (speed) 2-3 3-4 3-5 0-5 Peak 1-3 1-3 2-3 3 Taper 1 1-2 1-3 2-3 A race peak week - the final peak week (overload) before A races should have a volume no greater than 20 percent higher then the previous block's sustainable volume. Weekly Cycles Three week builds with one week recovery should be used in most cases. A four week build can be used in a bind to help the timing of a specific race and should be used prior to a two week overload for an a race. Two back to back 4 weeks builds should never be used unless it the first two blocks of the base phase where volume is low. No legs days - for most clients with weekly volume less than 25 hours, there should be one no leg day per week (typically Monday). For higher volume athletes (>27 hours) one day should have no running and a recovery bike less than 90 min. Recovery weeks should typically contain two no leg days with one typically a total day off. Long runs - should never be more than 35 percent of the weekly run volume (except recovery weeks which can be 50%) (up to 1:40 for ITU racers). The longest run prior to A races should
be at the end of the run focus week and be no longer than 1/2 hour greater than previous long runs. This can be up to 3 hours and should be a split run with no zone 2. Split long runs are useful the week before B races and for over distance runs. However, split runs should be used no more than once per block during normal build blocks. Long rides - can be up to 50 percent of the weeks volume with a long ride no longer than 6 hours (up to 3:30 for ITU racers). For the bike focus week prior to A races, the longest ride should be 1 hour longer than those previously completed up to 7 hours. Speed work - the maximum amount of running speed work should be 50 min per week with a maximum workout length of 75 minutes. On the bike, the maximum speed work should also be 50 minutes with no cap on workout length (histo should be set up to hit max on peak week). Typically, 2.5 hours will be the maximum on the bike for total workout length. Initial wattages should be initially chosen based on an athlete s 20 min power and the calculator s power output. Following that, the increase protocol should be similar to weight training. If power is not available, than the protocol should be the same as weight training (trial and error). The protocol is the same for running. Length of speed workouts prescribed (2.5 minutes, 5, 10, or 20) should be chosen based on athlete needs (aerobic athletes should get shorter intervals). In general, the repeats should always start on the shorter side and build to the longer side on both the bike and run. Here are the maximums and rest intervals for our speed workouts: Swim Bike Run Shortest 30X50 on TT+10 8X2.5 min/2.5 rest 12X.25 mile/1.5 rest 20X100 on TT+10 5X5 min/3.0 rest 8X.5 mile/2.5 rest 8X300 on TT+10 3X10 min/5.0 rest 5X1 mile/3.0 rest Longest 5X600 on TT+10 2X20 min/5.0 rest 2X5k/3.0 rest Tempo work (zone 2 & zone 3) Tempo work for triathletes is indicated above. The exception is a pure runner whose temp work is split between the long run and a tempo workout during the week (Tuesdays). Here the max can be 80 minutes of tempo running for the week total. Trailing 6 Week The best race performances tend to come 3-4 weeks following a peak depending on race distance. In general, if 6 week trailing volume begins to erode, race performances will follow (due to detraining and reduced O 2 use). The best racing typically occurs when you optimize "fitness" (high trailing volume - stress) and balance that with recovery. Longer distance racing requires more recovery while shorter distances require more fitness (race closer to peaks in trailing volume). 3-4 weeks following peak for IM, 2-3 for half, 1-2 for Olympic, 0-1 for sprint. Weekly Planning Recovery Days Zone Should always be zone R or lower. As the intensity gets added to the schedule the frequency of these workouts should increase and the intensity should decrease. The idea is to be as recovered as possible for the key core intensity workouts. Transition Runs Should be completed after the key intensity bike day and following the long ride each week. A good rule of thumb for ong ride transition runs is to multiply the length of the
ride in hours by 10 for the length of the transition run in minutes. On Tuesday s this run should be the length as the long ride transition run or 10 minutes less. The Tuesday transition runs should be executed with the first mile at Z2 and the rest at zone 1. Typically limit all transition runs to 30-35 minutes the week before A races to reduce fatigue one week out. No longer than 60 min otherwise unless it s a run focus week. Key days spacing and long days spacing The purpose of key intensity days is to train core systems (oxygen uptake/delivery). Because of this, its critical to be rested peripherally such that core systems are the limiter during the workout. To achieve that objective, light days are typically put between these key workouts. The long workouts each week are meant to challenge the peripheral system. Based on that objective, its beneficial to have 2-3 days of long aerobic volume back to back which builds acute peripheral fatigue each week. This can be served by a) back to back long rides on the weekend with the long run mid-week (bike limited athlete), or b) long ride Saturday followed by long run Sunday (balanced, or run limited athlete). Race week and volume spill over Many times races fall at the end of the week..either Saturday or Sunday. The volume from the race itself can either be counted toward the week it was raced, or the following week; depending on the need from the histogram. Swims - During the base phase, swims should focus on drills and personal weaknesses other than one real swim per week that will build from season start through the build phase. For swimmers with great balance (indicated through good golf scores), there can be two real swims per week. These swims should be at 800TT pace plus 10 seconds per 100 with repeats of 800 yards at 30 seconds rest. These sets should also include as a warm-up ~10% in the form of repeat 50 s on 800TT pace plus 10 seconds. During the build, peak, taper and race phases, there should be three key swims per week; one being a continuous recovery swim (800TT plus 15 seconds), one a tough interval day consisting of intervals equal to or greater than 100 yards (this is also typically the longest swim), and one a phase specific swim meaning during the build (strength) phase this workout should is focused on a key set of paddles. Later in the build (speed) phase the main set should be focused on speed repeats. Typically Monday is the recovery day, Wednesday is the key long day and Friday is the phase specific day. This schedule is typically be adequate up to 12,000 yards before additional swimming is necessary. Any additional swims shall be aerobic 800 repeats at 800TT plus 10 seconds or focused drill work. See the specific QT2 Swim Protocol for details. Long swim length - Can be up to 40 percent of the weekly yardage. Eccentric calf raises Eccentric calf raises should be prescribed during the last 4 weeks of the base phase in order to prepare the Achilles for the coming hill work of the build phase. Core - Core work should be completed throughout the season following the conclusion of strength work. Core workouts should include the abs and lower back and should not take more than 15 minutes. For most triathletes this set should also include hip work. Ideally, this routine is setup to address athlete specific weaknesses. The TRX can be utilized for these sessions very effectively consider twice a week (upper routine, then lower routine). Strength Work Strength work should be completed during the entire base phase to develop soft tissue toughness and resistance to injury. This will also rule out leg strength as a primary performance limiter. Some older athletes, injury prone individuals, or strength-limited individuals may require a continued single weight session weekly throughout the season. Consider using the
TRX in place of gym strength training when the athlete has higher lean BMI s. TRX sessions should be twice a week with the full routine when used for this purpose. Trailing Volume - The best racing typically occurs when you optimize "fitness" (high trailing volume) and balance that with recovery. Athletes doing longer distance racing require more recovery while shorter distances require more fitness (race closer to peaks in trailing volume). 3-4 weeks following peak trailing for IM, 2-3 for half, 1-2 for Olympic, 0-1 for sprint. It should also be noted that the best races will occur when trailing volume has just come off of a high. Always check this to ensure an athlete's aerobic base is not eroding due to frequent races with taper and recovery. Frequent Racing - When the race season becomes busy, recovery from races may require that run volume is less than that planned by the histogram. In these cases, meet the total volume for the week through swim/ bike volume. This ends up creating mini bike focus weeks. The following week can be made a run focus week. See Recovery article in the QT2 member area tips for spacing of races. Specificity Workout Use Specificity sessions on swim and bike should be added in place of key long workouts, and/or at the end of recovery weeks within the final 8 weeks before race day. These sessions give the feel of race intensity and are particularly good for those athletes that have a difficult time hitting the targets they should on race day. See Addaero for formatting of these sessions. Daily Planning Over/Unders The purpose of these workouts is to get a good feel for race pace. The following run repeat lengths/intensities should be used based on the race distance: And on the bike: Ironman/Mara Half IM/Half Mara Olympic/10K Length Miles ½ Miles ¼ Miles Repeats 3-4 5-7 7-10 Over Pace Marathon pace - Half Marathon :30 pace - :30 10k pace - :30 Under Pace Marathon pace + :30 Half Marathon pace + :30 10k pace + :30 Ironman Half IM Olympic Length 10 min 5 min 2.5 min Repeats 3 5 8 Over Pace Under Pace Ironman wattage + 30 watts (about Z2) Ironman wattage - 30 watts (about Z1) Half Ironman wattage + 30 watts Half Ironman wattage - 30 watts Hiking Can be counted toward training volume as 35% running, 35% biking. Olympic wattage + 30 watts Olympic wattage - 30 watts
Skiing Can be counted as: - Classic Cross Country = 55% Run, 35% Bike (use run zones) - Skate Ski = 35% Run, 55% Bike (use run zones) - Downhill = 1 hour of strength work Snowshoeing - Can be counted as run volume as long as it s in zone.