Elite Triathlon Coaching Guide
Comprehensive Seasonal Training Structure & Performance Tracking
Strategic Race Planning Framework
1. Race Selection & Analysis
- Does it align with yearly goals?
- Suits athlete's skill profile?
- Cost-benefit analysis completed?
- Travel & adaptation time factored?
2. Course-Specific Requirements
- Environmental conditions (heat/cold/wind)
- Course profile analysis (hills, turns, technical sections)
- Winning parameters from previous years
- Required swim/bike/run speeds identified
3. Training Adaptation
- Specific skill sets identified
- Test sets designed for course demands
- Equipment selection completed
- Nutrition/heat strategies practiced
4. Performance Benchmarking
- Historical data analyzed
- Test protocols established
- Progress markers defined
- Race day targets set
Discipline-Specific Training Components
🏊♂️ Swimming
Technical skills, open water tactics, and performance testing
Body Position & Propulsion
Active and passive drag optimization
Measurement Tools:
- Visual analysis - coaching eye
- Accelerometers - stroke analysis
- Drag coefficient testing
Open Water Skills
Beach/pontoon starts, pack positioning, navigation
Key Skills:
- Optimal start position selection
- Current navigation techniques
- Pack movement strategies
- Stroke rating in conditions
Performance Testing
Speed, endurance, and repeatability metrics
Test Protocols:
- Sprint tests: 100/200/400m
- Endurance: 800m TT or 8x100m
- Repeatability: 10x100m short rest
- Heart rate variability analysis
🚴♂️ Cycling
Bike setup, power profiling, and race tactics
Bike Setup & Mechanics
Optimal positioning and spin mechanics
Analysis Tools:
- Electronic shifting for data consistency
- Pedal-based power meters
- Left/right power balance
- Chain tension through pedal stroke
Handling & Tactics
Bunch skills, cornering, and race positioning
Skill Progressions:
- Slow riding balance tests
- No-hands riding time
- Corner weight distribution
- Group positioning tactics
Power Profiling
Maximum power, sprint fatiguability, course-specific testing
Test Protocols:
- Maximum power from rolling starts
- 30-sprint fatigue testing
- Gradient-specific hill tests
- Course-specific power profiles
🏃♂️ Running
Mechanics, physiology, and race tactics
Running Mechanics
Body stability, stacking, and extension drive
Assessment Tools:
- Straight leg raise test
- Stroke test analysis
- Gravity line assessment
- Cadence optimization (>90 minimum)
Physiological Testing
Aerobic capacity, threshold, and race-specific fitness
Test Protocols:
- 4 x 1600m field test
- 3-5km time trial
- 800-1500m lactate threshold
- Fresh vs off-bike comparison
Race Tactics
Positioning, pacing, and finish strategies
Tactical Elements:
- Optimal finish positioning
- Sprint timing and capability
- Competitor analysis
- Course-specific tactics
🔄 Transitions
T1 & T2 optimization and race flow
Transition 1 (Swim to Bike)
Positioning, mounting, and early bike execution
Key Elements:
- Swim exit positioning
- Helmet securing speed
- Mount technique selection
- Early bike power delivery
Transition 2 (Bike to Run)
Dismounting, positioning, and run exit speed
Optimization Points:
- Shoes off timing
- Dismount speed capability
- Group positioning strategy
- Run exit speed targets
Training Periodization Model
Base Phase
Aerobic foundation building, technical skill development, and volume progression
Build Phase
Race-specific intensity, course simulation, and performance benchmarking
Peak Phase
Competition preparation, tactical refinement, and performance optimization
Taper Phase
Load reduction, sharpening protocols, and mental preparation
Taper Strategy Framework
Taper Types
Linear, exponential, or step taper based on athlete response and race importance
Duration Planning
1-3 weeks depending on race distance and athlete characteristics
Mental Response
Individual psychological adaptation to reduced training load
Physical Markers
Performance indicators and physiological readiness metrics
Recovery & Training Load Management
Training Load Quantification
Volume and intensity tracking across all disciplines
Tracking Methods:
- Heart rate-based training load
- Power-based stress scores
- RPE integration
- Environmental factors
Sleep Monitoring
Quality and quantity metrics for recovery optimization
Sleep Metrics:
- Total sleep hours
- Sleep quality scores
- Sleep efficiency
- Recovery heart rate
Life Stress Integration
External stressor management and training adjustment
Management Strategies:
- Stress level assessment
- Training load modification
- Support structure activation
- Communication protocols
Nutrition Optimization
Race-specific fueling and recovery nutrition
Nutrition Elements:
- Race day fueling strategy
- Training nutrition periodization
- Recovery meal timing
- Hydration protocols
Progress Measurement Framework
Physiological Markers
VO2max, lactate threshold, power profiles, and mechanical efficiency
Performance Benchmarks
Time trial results, test set progressions, and race performance analysis
Technical Proficiency
Skill assessments, efficiency metrics, and tactical execution
Readiness Indicators
HRV, sleep quality, subjective wellness, and training response