A triathlon consists of a swim, bike and run. Races can range from a super sprint, sprint, International, Olympic, half ironman (70.3), and ironman (140.6) distance. The training required for each distance will depend on the athletic background of the triathlete. Longer distance races such as the ironman and half ironman require a require a greater time commitment to training. One of the most common training approaches is to use heart rate training to monitor intensity. The most common area for this to be implemented is on the bike. Running intensity is typically referenced by pace and then heart rate. Swimming is almost always referenced by pacing. As athletes become more competitive, so does the approach to monitoring intensity. A power meter is a device used by many top level age group athletes, professional triathletes, and athletes trying to bring a more calculated approach to their training. Athletes using a power meter can pin point their Training Stress Scores (TSS), Intensity Factor (IF), as well as Normalized Power to achieve the desired result. The most common method of doing so is to establish your Functional Threshold Power, which is often determined by a 20 minute time trial effort. Zones and intensities are then based off of this Functional Threshold Power. Racing at any distance would always be a percentage of this functional Threshold Power. Finally, one last tool in a triathletes arsenal in Lactate testing. Lactate testing allows the triathlon coach to determine an athlete’s Lactate Threshold. Knowing this allows the coach and athlete to set specific zones that are much more than just estimates. Lactate testing brings precision to the training methodology.
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