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Welcome to our help desk

 
Questions or problems - Here you are right.
We try to answer the most common questions here. Training customers can find further answered questions, instructions, and downloads in this area,

If you can't find an answer, contact us.- submit a Support Ticket
 
 
FAQ - Questions and answers displays a list of the most frequently asked questions.
 
Support
Contact by mail, phone or Skype.
 
 
  
So that you always have access to the current documents, most documents are available as an online version in the user area of our website.

   Hotline: +49-3834–3189895
   E-Mail: email us
   Skype: skype-t-m
   Support system

1. The "instruction to training start" (for buyers of the pre-built trainings) appears in the menu under FAQ as a link training start guide.

 

Z1 - very easy - Recovery

Z2 - easy - Aerobic

Z3  - middle - Tempo

Z4 - hard - SubThreshold

Z5A  - very hard - SuperThreshold

Z5B - very hard - Aerobic Capacity

Z5C - Anaerobic Capacity

 

IM - Interval method

SE - Steady effort

Rep. - Repetition

FL - Fartlek

 

Warm Up - float in / run in / bike in

Cool Down - Float out / Run out / bike out

R/Rest - Break

 # / No. - Number

Drills - technique drills to improve your technique

Acceleration - each interval is equally fast, steady acceleration from slow to max. (or as specified)

Sprint - accelerate with maximum possible acceleration (explosive Power) up to top-end speed (or the specified value)
  (For biking this means jump out of the saddle and accelerate against resistance in a big gear)

 

Swimming

Free or FS  - Crawl/Freestyle is the indicated stroke if nothing is mentioned

Back - Backstroke

Breast - Breaststroke

Fly - Butterfly, if you can't do Butterfly do Freestyle single arm drill 2 right / 2 left arm

IM - Individual Medley (use all four strokes: butterfly, backstroke, breaststroke and freestyle, in that order), if you can't swim butterfly swim catch up drill,

Off (Stroke) - any other stroke then freestyle

 

Descending - each consecutive swim is faster than the one before; the times descend, Example # 1. 1:50min, # 2. 1:45min, # 3. 1:40min, #. 4. 1:35min,

Negative Split - second half of a swim is faster than the first half; the time (split) for the second half is “negative” compared to the first half. e.g., 4 x200 1st 100 easy - 2nd 100 fast

 

Breathing - Hypoxia,  swim more strokes without breathing, if you breathe regularly each two strokes, breathe now every three strokes

Kick - holding a kick board/Pull Buoy in front and kicking with your legs, if this is really hard for you use fins, otherwise assume none

Pull / Pb - Front crawl with a Pull buoy between thighs

Pads / Fp (FP) - Finger paddles (if you are an excellent swimmer use paddles)

start/exit time is the swimming time + the pause time.

An example, you should swim:

4 x 100 (No. 1 easy, and then each faster), the starting/exit time remains the same; P 20 sec.
then this means that the finish time of
No. 1 is:
1:30 min swim time + 20 sec rest time (start/exit time = 1:50min).
No. 2 (you swim faster).
1:27 min swim time and you start with the same start/exit time, so again after 1:50 min and thus have a break of 23 sec.
Thus the break becomes larger, with higher swimming speed.

 

That was a lot of theory now - sorry.
You shouldn't lose the fun of training. You will notice, after a couple weeks you will get more and more routine.

It is very valuable to be able to train and spend our free time with something so enjoyable.

Don't let a failing technique, a missing heart rate belt, a not working Bluetooth transmission or the wrong weather stop you. Take a deep breath and enjoy the training.
If necessary, even without a high-tech pulse watch, bike computer, with the wrong sneakers or leaky swimming goggles, ... I'm sure you can continue this enumeration ....

If it has to be, even disregarding the actual training instructions ;-)

Have fun with your training.

The team of training with system

If you still have wishes, or we are missing something, let us know!

Contact us!

 


Telefon    Phone

Landline:  +49 - 3834 - 3189895
Mobil: +49- 178 - 9758558

Skype     Skype

Our Skypename is:
Skype-t-m

 

 

Adjustments for a different race day

Our training schedules are written for Races on Sunday. In reality this is not always the case. If a competition takes place on Saturday, postpone all units of the last 2 weeks by one day if possible.

Example 1
anpassung taperwoche 1

If this is not possible, only postpone the last 7 days, this postponement deliberately creates a training-free regeneration day on Sunday.
Example 2
anpassung taperwoche 2

 

Since not everything fits 100% in training and in life, you will find some information to adjust the plan to your needs.

The training session in the plan are structured and systematically built on each other. If the plan is simply too light, too short or too heavy or the perfect weather forces you to make a longer bike ride :-) can make the following adjustments.

For athletes with the coaching option, the coach writes the plan and minor adjustments should only be necessary on a daily basis due to weather changes or short-term plan changes.

Individual adjustment possibilities of the unit length Running and cycling

 

long and easy training session with a very high Z2 percentage

Add the appropriate time in Z2 tempo to the end of the training session and/or extend the number of intervals contained accordingly.

Never extend the session by more than 30%.

 

more intensive training session Z3/ Z4/Z4/Z5-6

Do not try to lengthen units by extending the rest time between the intensive intervals, this will change the character of the training in most cases and may be counterproductive.

 

Option 1
Please make sure that the more intensive interval time is never 20% longer than the target distance and or time in your target race or that the intensive training time is only extended by max. 20%. Example bike split in the Olympic distance 90 minutes - maximum allowed intensive interval time 108 minutes (90min+18min).

Example: Calculation

Original unit:

Repeat 10 x (5min Z2 - 5min Z3)

Calculation 10 x 5min Z3 = 50 min intensive total interval time
Extension by max. 20% of 50min = 10min ⇾ Thus, a maximum of 2 (x 5min) additional intervals may be added.

 

Option 2
Single Session or second training in Brick Training: Continue  the training after completing the intervals in Z2 pace Steady Effort to extend.

Brick Training : Extend the training before you start the given intervals Z2 pace Steady Effort to slightly influence the load profile before the transition.


Swimming

Depending on the training content you can add/remove several repetitions of the main set,

Shorten: Cut down the length of the swim intervals is preferred first
Extend: Increasing the number of repetitions is preferably

Sample unit:

1. Warm Up
300  @ 01:49-01:53 sec/100m/y Warm Up.

2. Repeat 2 x technique
- 50.0  @ 01:41-01:53 sec/100m/y - easy
- rest 30 sec @ 00:00 sec/100m/y

3. Repeat 2 x Options to extend 2 x 250 or 300
- 200.0  @ 01:37-01:43 sec/100m/y - medium
- rest 30 sec @ 00:00 sec/100m/y

4. 400 - maximum speed Options to extend 500, shortening option 300 or 200
- 400 m @ 01:30-01:31 sec/100m/y fast

5. Repeat 10 x Options to extend 12 x 50 or 20 x 50 , shortening option 10 x 25
- 50 medium with and without PB alternating @ 01:23-01:30 sec/100m/y very fast
- Pause 45 sec @ 00:00 sec/100m/y

6. Cool Down
200 m @ 01:49-01:53 sec/100m/y - Recovery

In the first weeks the training is held more relaxed, partly the swimming units contain a specification for the extension of the unit, if available this should be used.


Open Water / Open Water Swimming

In the last training weeks before the race the training explicitly contains Open Water units.

If these cannot be done in open water, the training should be done in the swimming pool or outdoor pool.

If it is assumed that there is NO wetsuit allowed in the race, you should swim here in competition clothes (e.g. swimsuit).

 

Option 1 - Training in the swimming pool instead of Open Water

Whole or partly with neoprene suit, the Wetsuit can be worn here at least possibly in the outdoor pool only at the beginning, here please pay attention to the body temperature and take off Neo early.

As a substitute for the simulation of the neoprene suit you should always swim with pull buoy to simulate the load. Unless the race takes place without neoprene release.

 

Option 2 - Training in Open Water instead of swimming pool

This option should be used whenever possible. Here the given training has to be built into an open water swimming as exactly as possible.

Possible adjustments:

Break times as actual swimming breaks or very relaxed swimming.

Always built in some acceleration and intervals in a calm swimming.


Exchange of training session between training days

The exchange of training session is something quite normal and is possible.

In a training plan with less weekly volume, this is much easier due to time constraints.

Swimming units are always quite easy to swap. This makes sense if the swimming pool operation time is better suited for a different sequence of exercises or if a training session is better suited for open water swimming.
In addition, a swimming unit can always be placed on the recovery day, ensure that at least one recovery day is not used or only strength and stabilization training is planned.

When exchanging session, make sure that the intensive training  (Z3-Z6) are not trained on the same day or that an accumulation of intensive training occurs and the recovery between the training is given.
Brick session should be maintained as much as possible.

The weekend training should preferably always be exchanged as a block, on a daily basis.

You can only make up for missed training sessions in the following 3 days if no recovery day or another training in this sport is missed.

If you have premium access to TrainingPeaks, you can also move future units, with a basic access this only works with past units.

 

Overview Training Methods


Brick Training

The second training session (usually running) begins immediately after the first one. In the headline of the first unit it is marked with " + Brick Run".
The second training unit does not start with a Warm Up. You should be warm from the previous training session and the transition should take place quickly. Often there is no Cool Down in the first training session, but a instruction for the transition of the training session is given.


Special training session

These training sessions are completed several times during the season and serve as a reference for benchmarking.

Test Session

For running and cycling it is ideally one lap (or one section) on one of the normal "home course" with as few interruptions and traffic as possible.
For running there should be 5 - 10 km and for cycling 10 - 20 km or shorter laps, which can be run several times.

 

 

Test Sessions for the individual sports

 

- Overview  Training Zones

xxx

Calculate your training zone

Please type in your Treshold Heartrate ---------

               
Training Zones Swim Time  Bike Power Bike Heartrate Run HR  Run Power Run Pace Bike & Run 
   % from CSS % from FTP % from FTHR % von rFTHR % von rFTPower % von rFTPace % from max HR
               
               
  Zone 1: Recovery 84-86 45-54 60-67 70-82 50-78 69-77 50-59
               
               
  Zone 2: Aerobic 92-94 57-74 70-82 85-88 81-87 79-87 60-69
               
               
  Zone 3: Tempo 95-98 77-90 84-93 90-93 90-94 89-93 70-79
               
               
  Zone 5: SubThreshold 99-105 92-105 95-104 95-99 95-99 96-100 80-89
               
comp. specific. Endurance   106-120 106- 120       90-100
Zone 5A: SuperThreshold 106-119     100-102 107-114 101-102  
Zone 5B: Aerobic Capacity       103-106 117-125 105-120  
Zone 5C: Anaerobic Capacity >120     107-120 >127 112-120  
               

The order of the training session on a day is always entered in the actuall recommended order by us.

Duration of training sessions

Cycling and Running
For most training session the duration is critical. As the length of the training can vary considerably depending on the performance level, profile or weather conditions. The distance is only fictitious entered and you should not be influenced by it or pay more attention to it.
In the immediate race preparation, special units are then also shown by distance, a special note is made here.

In swimming the length of the course is significant, here the time is only fictitiously entered. Here the same applies as with cycling with the distance, this can deviate here depending upon efficiency degree substantially, you should not be influenced by it or pay too much attention to it.
However, the distance can still be used for statistical purposes.


General information about the structure of the training units

Warm up and cool down belong to every training session in swimming, cycling and running. The listed training time includes Warm Up and Cool Down.
Only in the brick training,  is a direct transition to the next sport. A brick training is explicitly listed in the first unit, in the description you will find the addition ... + "Brick Run", in addition it can be recognized by the lack of Cool down and Warm up.

If 2 sports are supposed to be trained on one day, they should be trained, if possible, in the given order, but this is not obligatory but suggested.

Training Details / Contents / Time Information

In the overview the training is listed in the format (hh:min:ss) with a short description. In the training details (Workout Details) below, the individual intervals with detailed time information and the load are listed.

e.g. 1:30 min stands for 1 min and 30 sec.

Example:

Total time of the training session 1:30:00 / 1 hour and 30 min

1. Warm Up
5:00 min with the indicated load values

2. repeat 4 x

1st - Active - Z2
15min with heart rate / power ...

2nd - medium Z3
5min with heart rate / power ...

3. Cool Down
5:00 min with the indicated load values

 

training session details

The load of the training session is indicated as the training zone, each with exact upper and lower values (in strokes per minute, power or speed).

Deviations pulse to the indicated range

In particular with short and intensive intervals it happens that the pulse "indulges" and does not seem to reach the indicated range. The reactions of the cardiovascular system are too slow to reflect the load in the muscles in a timely manner, here it is important to move in the right range by perceived effort and then expect the reaction delayed.


Stretching and / or stabilization training

Daily stretching and stabilization training should be part of the general training program.

There are many forms of stretching, the most suitable should be found by everyone and incorporated into the daily routine. The stretching or stabilization/strength training will be entered under "Other". Depending on the athlete and the plan, at least 30 - 60 minutes are required for stretching and strength training per week.

However, every athlete should stretch for 10 to 20 minutes after appropriate training sessions.


Error devil

If we made a mistake and the information in the short description of the training unit does not match the training details, the detailed description always applies and the training is carried out according to this description.

We are very grateful for a short description of the day of training and the type of sport to fix the error

 

 

 

There are 2 possibilities to train with us.

Option 1: Online coaching - your plan will be individually adapted to your weekly time budget and your previous training.

Option 2. training plan - you use a pre-written training plan and prepare yourself for a specific goal

To train you online a couple steps are necessary. Follow the steps in the instructions, marked steps require action from the athlete.

 


Procedure (ONLINECOACHING):

  1. Payment of the first invoice (completed)
  2. Obtaining the manual and documentation (completed)
  3. Reading the manual and documentation
  4. If necessary, create a FREE training account/user account on the TrainingPeaks training platform (see instructions in section 2.1) and simultaneously connect to the trainer account via the Link.
  5. Sending of a questionnaire by your coach
  6. Completion of the questionnaire and information to the trainer after completion
  7. Phone call with the trainer and initial conversation
  8. Setting of the first training plan by the trainer on the training platform
  9. Start your own training

PS: You should save the link to the questionnaire for the future, here your season planning is determined, as well as your test and competition results are saved.


Procedure (PreWritten TRAINING PLAN):

  1. Order and Pay of the invoice on TrainingPeaks (completed)
  2. Obtaining of the manual and documentation by download it from the 2nd Monday in your  purchased training plan. (completed)
  3. Reading the manual and documentation.
  4. We suggest to connect to the trainer account via the Link. if not done allready in the order process.
  5. Start your own training

  triathlon coaching u training plan

 

Sports and Training has helped in the last 20 years over

 8000+ Athletes

to achieve their goals

 


 

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guarantee money back

For all training plan applies.

14 Days Opt Out, No Cancellation Fee -  14 Days If your Plan does not meet your needs, you can switch to another Plan

It’s simple: If for any reasons you are not satisfied in the first 14 days, we will refund you  100% of your payment.

 

Sports and Training has helped in the last 20 years over

 8000+ Athletes

to achieve their goals

 


 

Testimonial

... No Low, Thanks Takao - G. Schurig ... Read More
... The flexible and properly training plans are top ... Read More
... From 5 k run to the half-marathon under 2 ... Read More

guarantee money back

For all training plan applies.

14 Days Opt Out, No Cancellation Fee -  14 Days If your Plan does not meet your needs, you can switch to another Plan

It’s simple: If for any reasons you are not satisfied in the first 14 days, we will refund you  100% of your payment.

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Write a Massage

Phone: +49 - 3834 - 3189895

Steps to your Plan

Wählen deinen Plan  Chose your training plan

bezahle  Pay your one-time fee

Info's zum Plan  Receive an email with detailed information

Lesen der Info  FAQ - Read guidelines and answers to your questions

  Create your training account

 TrainiereGet your training plan and start your training

Further Posibilities

   Daily email reminder

  App for Android & iPhone

structured units for displaying the intervals during training  structured training session

  Synchronization with certain devices compatible devices

stats lines b   Certain Statistics TP 3 diagrams

   GPS Data of your course in a map

  Structured workout

 

               Copyright © 2001 - 2022 Training mit System -  All Rights Reserved.

M.Sc. in Exercise Sciences and Coaching Takao Muehmel

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