TRIATHLON TIPS: HOW TO USE MARKER SETS IN YOUR TRAINING
Jarrett Pflieger
For extreme beginners in triathlon and other endurance sports, getting faster is easy, relatively speaking. Simply going out and exercising will make you more fit, usually no matter how it is structured. For athletes that already have a pretty good aerobic base, more strategy needs to go into planning workouts. Workouts should be designed to improve different aspects of an athlete’s performance and progress should be tracked in order to ensure your strategies are working.
I like to use the analogy of lifting weights. For a beginner, simply going and lifting weights will make you stronger and more fit, usually no matter how many sets, reps, and pounds you use. If your muscles are already fairly conditioned, it takes much more than just going and doing whatever you feel like. You need to plan your workouts, record your weights, reps, and sets and monitor your progress to make sure you are improving. If you are not, you will be able to identify and correct problems in your training.
The same goes for triathlon and multisport training. Marker sets are specific workouts you perform at different points in your training schedule to check if you are improving, or in some cases, regressing. The marker set for cycling could be a power test, a time trial, or a regular loop you like to ride in your area. The swim could be recording your time for a certain number of laps, or seeing how far you can swim in a certain amount of time. The same goes for the run. Just pick a good marker set workout and stick with it, performing it every few weeks, or once a month.
There are several indicators of improvement depending on the type of marker set you choose:
1. Faster time
2. Lower heart rate
3. Longer distance
4. Higher average power over a set distance or time
5. Lower perceived exertion
The most important thing is that the marker set stays consistent. If you do a time trial, use the same distance and course every time. If you record average power, ride for the same amount of time and keep your cadence the same throughout the set. Doing your marker sets indoors, especially on the bike, helps take many of the variables out of the equation.
By utilizing marker sets in your training, you could potentially:
– Improve at a faster rate by fine-tuning your training
– Save time by not wasting it with unproductive workouts
– Motivate yourself with tangible results
If you are not currently using marker sets, it may be something that will take your ability to the next level. Try it out and feel free to consult a coach or trainer if you are unsure about what to do. The USAT certified coaches here at Triathica are always here to help.
FREE CYCLING SEMINAR: TRAINING WITH POWER
Jarrett Pflieger
Do you know what your functional threshold power is on the bike? Do you know what functional threshold power is and why it is important? Are you looking for a way to improve your current cycling ability? By now, you have probably heard of training with power on the bike, but do you know why it is beneficial and how you can utilize it in your own training to increase performance?
All these questions and more will be answered in Triathica’s first FREE Introduction to Power seminar on Tuesday, November 24th at 6:00 p.m. at the Triathica Triathlon Training Center in Lake Forest, CA. We will cover basically everything you need to know about training with power. After the seminar you will receive a FREE personal power test on one of our CycleOps Club 300PT indoor cycles where we will establish your power and heart rate training zones. When you know your training zones, you can better plan and periodize your training, have more efficient workouts, test your training progress, and have a more accurate gauge of your current cycling ability.
For attending this FREE seminar, you will get a discounted price for our upcoming nine-week Cycling Transformation Package.
Call 949.273.6223 or email Jarrett@triathica.com to sign up for the seminar. Spots are limited, so don’t wait.
PICTURE YOURSELF…
Ron Saetermoe
Picture yourself at the starting line of your next (or first) triathlon. Hundreds of other athletes are milling around but none of them look as nervous as you feel. You’re looking out over the water for the swim start with a ton of apprehension. You’re telling yourself “I CAN do this!” while you’re really thinking “Am I nuts?”
Part of your nervousness comes from the shear excitement of competition, but does some of it also come because you’re not sure if you’re adequately prepared?
First of all, let me assure you, that EVERYONE is nervous. Even after having done 100+ triathlons I get nervous. Second, no one ever feels completely prepared. We’re always second-guessing our training, our nutrition, our equipment, our rest, etc.
Now picture yourself at the starting line having received expert guidance about your race. Someone to provide you with the information you need to have a successful race, no matter what your goals are. Someone that has been there before and that has seen just about everything.
Sure, you’re still nervous, but you’re also confident that you’ve had the coaching you need to meet your raceday goals. You know what to expect from setting up your transition area to crossing the finish line.
That’s what we do here at Triathica . . . we get you ready for your next (or first) triathlon. We provide everything from our state-of-the-art training facility to training plans and personal training to informative training sessions.
Don’t just “do” your next (or first) triathlon, “race” it! We’ll show you how.
Cheers!
FREE GROUP WORKOUTS (Week of November 2nd)
All of our group workouts are free to members and non-members, so come on out (Pool entry is $2.50)!
We want everyone to enjoy our group workouts but we should clarify the intent. The intent of the group workouts is to “workout.” Yes, it includes a social element. Yes, your Triathica host is happy to give you tips. But please be aware that everyone there is attempting to get a workout in at his or her own pace. If we all go at the slowest person’s pace many people won’t be getting in a proper workout. We will attempt to pair you up with another athlete so you’re not left alone.
Week of November 2nd
Event: Group Swim
Place: Crown Valley Community Pool in Laguna Niguel (Next to the YMCA; $2.50 entry fee)
Day: Wednesday, November 4th
Time: 6:00 p.m. (Pool closes at 8:00 p.m.)
Planned Workout: Individual preference
Event: Group Ride
Place: Triathica HQ
Day: Saturday, November 7th
Time: 7:00 a.m.
Planned Workout: Santiago Canyon Loop
Event: Group Run
Place: Triathica HQ
Day: Sunday, November 8th
Time: 7:00 a.m.
Planned Workout: Whiting Ranch Loop
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Crown Valley Community Pool – Laguna Niguel From the 5 North take the exit 86 for Crown Valley Pkwy. Turn right at Crown Valley Pkwy and drive about 3 mile. The pool will be on the right. |
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Triathica – Triathlon Training Center From the I-5 Freeway: Exit Bake Parkway and head east for about 4 miles Make a left on Rancho Parkway South Turn right at the 3rd driveway 2nd building on your right Triathica is in Suite B on the right side of the building (Automotive Associates’ building) |
PARATRIATHLETE SARAH REINERSTEN ON ESPN MAGAZINE
Sarah Reinersten was the first female amputee to finish the Ironman World Championships race in Kona. She recently became one of the few athletes selected for ESPN Magazine’s “Body Issue.” Check out the local Trabuco Canyon resident’s ESPN Magazine cover here:
http://www.triathlon.org/news/article/paratriathlete_reinertsen_bares_all_in_magazine_first/
You can read more about Sarah here:
http://www.triathlon.org/news/article/in_profile__sarah_reinertsen_usa/
