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Training
Your first EVER long distance triathlon

João Cavaleiro, head coach of triathlon club CF "os Belenenses" and currently coaching the young portuguese phenomenon Anaís Moniz (2005 ITU World Junior Champion & 2006 European Junior Champ), is our online coach. Next, you will find a basic training program for those who will participate (and successfully finish) the Lisboa International Triathlon 2008. João will also talk about a different them each month leading to the race.

 

Basic training plan with two versions - one for those completing their first every half-ironman event and then a more expert one for you who will PB in Lisbon next Spring '08.

Most athletes get into the triathlon with the only one goal in mind…… pleasure.

A lot of those athletes when they decided to devote them selves to this sport, they start to do their own training plans, they train what they want or what they heard others talk about, or even what there fellow athletes do on that day. This is not the best solution, if you really want to get the best out of racing, you should have somebody that programs your training.  You need somebody with the knowledge to help guide on load and regeneration cycles. Somebody that can give you the best advice about nutrition, race strategy, etc. Remember that a good training plan can boost your performance, which you could hardly achieve if you do free or not structured trainings.

There’s also, those athletes that are licensed personal trainers or graduated in Physical education, those athletes are lots of times the first to decided to choose a coach that can guides them better than themselves. There are various reasons for that, as the experience of the coach, but the most important is, that those athletes don’t want to think about what they are going to do. Making a training plan is, also, too demanding, such as the analyses of the trainings, if the athlete has those worries, he wouldn’t get time to rest and then he would be wasting energy that is essential for training. Never forget that is in your regeneration cycle that your body “rebuilds” what was “destroyed” in training.


João is also available for a more personalized program for specific goals you may have, or personalized attention you may prefer. In this case, please contact me onlinetricoach@gmail.com
What the Pro's do

Ever wonder how much the top contenders train on a daily basis? We do. So we went out and ask. Answers will be online shortly.

PEDRO GOMES (23 yo, Oeiras Sport Clube)

Who? 2006 Long Distance National Champion, first portuguese athlete in Lisbon 2007, 8th at the ETU Long Distance European Championship 2007.

Training Week: 5 to 6 swim sessions with 4K focusing on 25/50/100-mts repeats; 4 to 5 cycle sessions from 90-min to 3h30; 4 to 5 run sessions with between 50' and 1h20.

Key training & Tips: track workouts, indoor trainer sessions and 100-mts repeats on the swim. Track workouts on the run are really demanding but will help you to stay focused on the workout and get your body used to FAST speeds. The same applies to the indoor trainer sessions on the bike. The trainer will also improve your pedal efficiency and power as well as prepares you for that draft-ilegal races where you can't count on anybody else but yourself. As for the repeats on the swim - 100-mts ones - it's just the best way to simulate and improve race pace in a fairly easy - phsycological speaking - way.

Triathlon Checklist
Here's a check list that may be handy heading into the Lisboa International Triathlon 2008. Use this list prior to leaving home and your trip and day may be all the smoother for it.

Race Checklist

Swim
  1. Swim suit or tri suit or tri shorts
  2. Wetsuit
  3. Goggles
  4. Swim Cap (it will be in your registration pack)
  5. Lubricant or anti-chafe (Body Glide)
  6. Towel (optional)
  7. Ear Plugs
  8. Sun screen

Bike
  1. Bike
  2. Helmet
  3. Bike shorts or tri shorts (dependent on what you want to ride in, change tents will be available)
  4. Bike Shoes
  5. Sunglasses
  6. Water bottles w/energy replacement fluids (fill 'em before the start)
  7. Energy gel or snacks
  8. Biking gloves
  9. Spare Tube, CO2, Tire Levers
  10. Tool Kit

Run
  1. Race shoes with quick laces
  2. Cap or Visor
  3. Lubricant for feet
  4. Race number on race belt
  5. Energy gel or snack
  6. Sunscreen

Other
  1. Rain cover
  2. Sunscreen
  3. Bag (remember to store in the appropriate place)
  4. Extra Energy gels, snacks and pre race drinks
  5. Sandals for post race use
  6. Change of clothes for post race