Keys to season success. • Long term planning and goal-setting. • Development of
strong aerobic conditioning. (base training). – Consistency and frequency ...
Half-Ironman Specific Training
Marty Gaal, CSCS One Step Beyond www.osbmultisport.com
Keys to season success • Long term planning and goal-setting • Development of strong aerobic conditioning (base training) – Consistency and frequency, then duration
• Rest and recovery periods – Avoid injury and burnout
• Improvement of lactate (anaerobic) threshold / power threshold (build / race prep training) • Race specific intensity workouts & simulations
General principles T raining Overview - Periodization Model w Intensity
Base period
build period
14
Hours of training
12
peak/taper
10 8
Total Hours
6
Intense Hours
4 2 0 1
2
3
4
5
6
7
8
9
10 11
12
W e e k (20=ra ce )
13 14
15
16 17
18
19 20
General principles T raining Overview - Consistency Model w Intensity 14
