Anaerobic Training – For Triathletes And Triathlons

Building the aerobic base can produce good health, solid fitness and the capability to complete endurance events. However, if you want to go even faster, you need to add the top-end anaerobic training. Here are some basic guidelines to how to achieve this.
Why do anaerobic training?
High-intensity efforts (speed work or interval training) take you above the 80 per cent of maximum point to a place where effort begins to focus the mind. At this point, your body shifts over to exclusively using carbohydrate for fuel – you stop burning fat. The by-product lactate (lactic acid) makes movement awkward, breathing laboured and muscles burn. This potent training can, in small doses, add a few more per cent to your top speed. However, the bulk of your fitness still comes from the base you build. Intervals are not a get-quick route to higher fitness.
Speed work
Triathlon may be an endurance event but once you can complete the distance, i.e. you have the stamina, the next element to think about is speed. This high- intensity training is the icing on the aerobic base you build with your steady endurance sessions and technique work.
Examples of speed work are:
• Swim: 10 X 100m at 2 sec/100m faster than race pace with 60 sec recovery • Bike: 7 x 3 min at 90 per cent HR with a 1 min spin between • Run: 7 min at 83 per cent, 7 min at 85 per cent and 7 min at 89 per cent HR back-to-back.
In each case, the hard work only amounts to around 20 minutes, but it is very potent and does not need to be constantly added to. Less is more; if you follow these guidelines you will feel strong, come away from the session before you fatigue and get faster.
The warning label
The downside of anaerobic training is that it causes stress to the body and can, at times of high stress elsewhere in your life, just make you tired, not fitter. Only do it when your body is ready for it. For most beginners this means a total focus on base training for six to eight months before adding small amounts of speed work or racing. Don’t rush into speed work; concentrate on building good technique and a solid aerobic base first. Always have a good aerobic warm up of 10-20 minutes before high-intensity work.
Top Tip
Recovering from some high-intensity training requires days of lighter training, so focus on good nutrition and ensuring that you get a good night’s sleep for several nights. If the opportunity arises for snatching a catnap of 20-30 minutes in the middle of the day, take it; it will help all aspects of your life.