Tim Don Training Guide

TIM DON’S TRAINING GUIDE ZONE3.COM

TIM DON Tim Don needs little introduction – but to those who don’t know him quite as well as we do here at Zone3, we’ve laid out a brief history below!

Tim was born in London and quickly found himself drawn to triathlon. By the age of 18 he had entered the world of elite racing, competing in the Junior World Championships in 1996. By 1998 he had won this Junior World Championships and moved up to elite racing with the big boys! 2000 saw the first appearance of triathlon at the Olympic Games in Sydney, where Tim was one of the youngest in the field and finished 10th.

Since then, Tim went on to become a 3 x Olympian, 4 x ITU World Champion and winner of multiple ITU World Cup events, before switching his focus to longer distance racing. Tim quickly reverted to his winning ways over this distance! At Ironman Brazil in 2017, Tim finished the race 25 minutes ahead of his nearest competitor. His time of 7:40:23 at this event was a new World Record in Ironman competitions, putting him as a favourite going into the Ironman World Championships in 2017.

However, 3 days before this race in Kona Hawaii, Tim was out for a training ride and got knocked off his bike by a car. In this collision he fractured the C2 vertebrae in his neck, leaving him in a hospital bed in Hawaii while the event took place.

TRIATHLON - A BRIEF HISTORY

Tim Don born!

1974

First triathlon (Mission Bay, San Diego, California)

Ironman WORLD RECORD SET Luc van Lierde IM Europe 1997 – 7:50:27

ITU formed

1978

1983

First “Ironman” distance triathlon

First UKbased Triathlon

1989

1995

Tim Don’s first appearance @ Junior World Champs in Cancun

1997

Sydney Olympic games – first Olympic Triathlon (Tim Don 10th)

1998

Tim Don becomes Junior World Champ, James Lock becomes national level swimmer and runner

1

2000

2003

James Lock joins Loughborough University age 18 with Sports Scholarship for Triathlon

Tim Don becomes ITU World Champion in Lausanne

First Vanquish and Aspire wetsuits launched alongside Aquaflo triwear and world’s first buoyancy shorts

IRONMAN WORLD RECORD SET Marino Vanhoenacker IM Austria 2011 – 7:45:58

Tim Don’s first foray into Long distance racing

2006

2009

2011

2013

2014

2016

Zone3 Vision wetsuit launched

Zone3 Advance wetsuit launched

IRONMAN WORLD RECORD SET Lionel Sanders IM Arizona 2016 – 7:44:29

2007

Zone3 formed at Loughborough University Innovation centre

2010

Aspire wetsuit receives 220 Triathlon’s first 10/10 review

7:40:23 IRONMAN WORLD RECORD SET Tim DON IM Brazil 2017 – 7:40:23

2017

2018

IRONMAN WORLD RECORD SET Matt Hansen IM Texas 2018 – 7:39:25

BASIC TRAINING TIPS Work on your weaknesses in training, play to your strengths in racing!

It’s important to be flexible with your training plans and schedules, sometimes life gets in the way and that’s okay. Don’t try and catch up on missed sessions, jamming too much into a week is a sure-fire way to get injured.

Goal setting is important. Try to focus on yourself and your own performance rather than things out of your own control.

RACE DAY NUTRITION TIPS Eat a breakfast at least 2-3hrs in advance of the race start and only eat food that agrees with you and will not come back to haunt you later in the race Keep a bottle of water with you at all times – especially inside the last 30 minutes before the swim start – don’t start the race thirsty Eating and drinking smaller amounts on the bike at shorter intervals will ensure the engine remains on full.

Don’t try any new nutritional products on race day if at all possible – use what you have trained on to ensure a smooth and balanced nutritional intake

RACE DAY TIPS

SWIM TIPS

BIKE TIPS

RUN TIPS

Ensure you warm-up for the swim start in some way or another – either a short splash before you start or if that is not possible, some dry land swim simulation and a few jumps – important to elevate the heart rate before taking the plunge

Make sure that your bike is in a sensible gear for the first stretch of road leaving transition,

Take your time in transition when changing over from bike to run – unless you are fighting for a podium position – give your body a chance to rest, take in some nutrition and then head out onto the race..

If it’s a mass swim start, make sure you position yourself in the right place before the gun goes off – the faster guys and girls at the front – the slower at the back and the very nervous on the sides where you have more space Draft on the swim. Swimming on the toes or hips of the swimmer in front of you will save you valuable energy and help you swim faster.

Make sure you sight regularly by lifting up the head every few strokes – you need to swim straight and not rely on others to show you where to swim.

Starting a little more conservatively will allow you to finish off the swim a little faster

Don’t overload the bike with too much hydration and nutrition – especially if it’s one of the bigger races that have well stocked water points along the route. No sense in adding 2-3kg’s to a light bike when you can keep it light by fuelling up along the route Start the bike at your own pace and gradually increase the speed to an average that you have trained for and can sustain for the entire bike discipline

Don’t start too fast – the first few metres are always hard on the legs. Take your time to ease into the run section – as the body warms-up to running off the bike, so too will your run pace warm-up Drink and re-fuel at regular intervals – too little or too much are both bad for ideal run performances

For long distance events like Ironman – spend the extra few seconds putting on a pair of socks before you start the cycle – your feet will thank-you for it before you start the run

Save a little energy for the last half of the run – don’t max it out too early unless it’s a sprint race – a marathon after 180km on the bike requires a tremendous amount of patience

Use your gears regularly throughout the bike section – lighter gears up the hills – bigger gears on the down stretches

Walking at regular intervals (water points) can in fact improve your run performance on the day especially during ironman events

TIM TELLS US ABOUT THE CRASH IN KONA. “Yeah it was the Wednesday before the race. I’d done an open water swim in the morning and had just a short ride to do with some efforts in, so I thought I’d roll past the airport and start my session. I was riding in the cycle lane, just about to reach a petrol station when a car came from the opposite side of the road and turned quickly across the cycle lane into the petrol station. The next thing I know I was waking up in the middle of the road. At first, I thought maybe I’ve just got a bit of whiplash and I’ll still be able to race. I think as the next couple of hours progressed, and I had more and more CAT scans and MRIs I realised it was quite a lot more serious! Every time I went into a scan, I’d end up coming out with more nurses telling me DO NOT MOVE, which is when it really sunk in”

TIM’S S&C RE-HAB WORK Tim had physio three times a week alongside massages, and lots of strength and conditioning.

After the injury and recovery through the halo procedure, Tim had lost a lot of muscle in his neck, shoulders and chest. Building this back up was necessary for a return to high level performance.

Tim was back in the gym as soon as possible, still wearing the halo. He got a few funny looks, but it was good for him psychologically to be back training again, even if the sessions were very light at first. In the beginning, the focus was purely on increasing mobility before it was possible to start building and retaining base fitness.

Early S&C had to focus on the lower half of the body – the top half was still immobilised in the halo device. Tim spent quite a bit of time on the exercise bikes in the gym at very low resistance, to retain muscle memory. As soon as the halo came off and was replaced by a soft collar, Tim could move onto varied exercises such as planks, side planks, step ups and lunges. A lot of work was done with resistance bands to help functional movement strength and rotational work.

THE ROAD TO RECOVERY To aid his recovery from this injury, Tim was offered various options.

Surgically fusing the vertebrae together would be a relatively straight forward process but could leave Tim with severely limited long-term mobility in the neck. 95% of people in this position choose surgery over any other alternative. Tim was told that another option was to be fitted with a Halo – a tortuous looking device that encircles and attaches to the head. This would leave Tim with a 90% chance of making a 100% recovery but would involve months of excruciating pain and having bolts screwed into his head. For Tim, this was a nobrainer. The ability to get back to full movement and getting back to training and racing was always at the front of his mind, not having this was not an opportunity.

“To be honest after about the first few weeks, my neck wasn’t in any pain because I’d been immobilised, and it was all in a plaster cast.

The real problem was the screws in my head, they were very painful.

This could have been because I was probably doing a bit TOO much training on the bike in the gym. For me, the gym work and the cycling were a release from trying to forget about my neck and be positive really.”

“I had to sleep bolt upright in a chair overnight, eventually in a bed surrounded by lots of cushions. Every tiny movement shifted this Halo device, with the screws grating against the skull which was agonising.

It just affects your whole life, I couldn’t play with my kids and my wife had to shower me. I think it was the biggest break from sports I’ve ever had since I was about 5. I always believed I’d get back to triathlon. To what level at that stage, I did not know, but I was determined that would be my focus. I never doubted I would race again.”

SPRINT DISTANCE BEGINNER TRI PROGRAM Sprint and Olympic Distance triathlons are those that you will see the ITU athletes racing on TV. Sprint distance events are usually either a 750m swim (in the sea) or 400m swim (in the pool), before a 20km bike and 5km run.

However these sprint events are often aimed at beginners and as such can have varying distances.

SWIM

WEEK1

16 x 25m reps 70-80% effort 20sec rest per 25m

WEEK2

50m reps with 35 seconds rest.

Between 6-12 reps

WEEK3

100m reps at sprint pace with 40-60 seconds rest.

Between 4-6 reps

WEEK4

200m reps at sprint pace with 70 seconds rest.

Between 2-6 reps.

WEEK5

25m reps at sprint pace with same time rest that it took to complete the segment.

8-14 reps.

WEEK6

100m at 90% effort, 30 sec rest, 50m at 95% effort, 30 sec rest.

Do this 3-6 times.

WEEK7

200m at sprint pace, resting between reps for quarter of the time taken to complete.

2-3 reps.

WEEK8

50m at 90% effort with 30 sec rest between segments.

8-16 reps.

WEEK8

400m TT, rest 75 seconds then 4 x 50m at sprint pace.

RACE WEEK

25m reps at race pace with 30 sec rest after each rep.

10-20 reps.

BIKE

RUN

6 min reps at sprint pace, with 3min easy spin in between each hard segment.

Between 3-6 reps.

45 min at an easy pace.

50-80 min cycle Back-to-back (B2B): 15 min run, both at an easy pace

“8 min warm up.

6 min at 5km race pace x 2 with 2 mins easy pace in between.

10 min reps at sprint pace, with 3 min e asy spin in between each.

Between 2-4 reps.

50 min at an easy pace

90 min easy cycle, but including 8 mins on hills.

B2B: 15 min run at an easy pace

7 min warm up.

Intervals of 5 min fast, 2 min jog (3 reps).

7 min cool down. [Total 35 min]

4 min reps at sprint pace, with 2 min rest between segments.

6-8 reps.

45 min, including 6-12 x 60 sec sprint intervals with 90 sec rest between intervals.

2 x 18 min at 90% effort with 5 min easy s pin between each segment. B2B: 6 min run at an easy pace after each 18 min.

2 min sprint pace, 2 min easy.

Repeat 8-12 times.

105 min at medium pace nonstop for the total dursation that the swim bike and run will take you. If you’re not too tired, B2B run easy for 10 min afterwards.

10 min warm up, 10 min at 5km race pace, 10 min cool down.

[Total 30 min]

10 mile TT (as fast as you can).

B2B: 15 min run” B2B: 15 min run at an easy pace

40-60 min at an easy pace.

60-80 min easy cycle, but work harder on hills for a total of 10 min. | B2B: 10 min run easy pace.

Total time for this should be at least 15 mins longer than you anticipate taking in your tri.

5 min warm up.

2 min sprint, 1 min easy jog.

6-10 reps.

30 sec sprint with 90 sec recovery.

6-10 reps.

Easy spin for 10 mins.

40 sec below tri pace, 20 sec tri pace.

Repeat 5-8 times.

6 min easy running cool down.

OLYMPIC DISTANCE BEGINNER TRI PROGRAM The Olympic Distance triathlon is competed over a 1500m swim, 40km cycle and a 10km run. You’ll typically see pros racing these events in around 1:45 for the male competitors, with the female professional triathletes finishing in just under 2 hours.

OLYMPIC DISTANCE BEGINNER PROGRAM

WEEK 1 MONDAY NOTES:

AM

PM

SWIM SESSION

REST

200m easy swim warm-up - followed by 8 x 100m swim (rest 20 secs after each one) by doing it as 25m hard/75m easy) 100m kick easy/100m pullbuoys easy Total distance 1.2km

TUESDAY AM

PM

BIKE SESSION

RUN SESSION

Indoor or outdoors - depends on weather and time allowance 60 minute cycle (20 mins easy warm-up followed by 3 x 10 minute moderate efforts with 5 minutes easy spin recovery between each one

45 minute easy recovery run - pace relaxed and slow…

NOTES:

Total 45mins

Total 60mins

WEDNESDAY AM

PM

SWIM SESSION

REST

200m easy swim/200m easy pullbuoys as warm-up 4 x 100m moderate to hard efforts - rest 30 secs after each one 200m kick fins as recovery 8 x 50m swim fartlek (25m moderate to hard/25m easy recovery) rest 20 secs 100m easy swim cool down Total 1.5km

NOTES:

THURSDAY AM

PM

BIKE SESSION

RUN SESSION

60-90 minute bike ride - pace is easy (ride at 50-60% effort)

Speed interval session warm-up 1km easy run then stretch followed by 6 x 600m repeats - either on track or can be done on the road or treadmill (rest 45-60 secs after each one) 400m cool down easy slow

Total 60 mins

NOTES:

Total run 5km

FRIDAY NOTES:

COMPLETE REST DAY

SATURDAY NOTES:

AM

PM

BRICK SESSION

REST

30km cycle on the roads - pace easy followed by easy 5km run slow pace Total brick 30km/5km

SUNDAY NOTES:

COMPLETE REST DAY

OLYMPIC DISTANCE BEGINNER PROGRAM

WEEK 2 MONDAY AM

PM

SWIM SESSION

REST

NOTES:

100m easy swim warm-up 200m moderate to hard swim - rest 30 secs 400m pullbuoys breathe every 5th stroke but slow and easy 200m moderate to hard swim - rest 30 secs 100m easy swim recovery (do the above set 2 times) Total 2km

TUESDAY NOTES:

AM

PM

BIKE SESSION

RUN SESSION

60 minute ride (indoors/outdoors) as follows warm-up 10 mins slow easy then do 3 x 15 minute intervals at moderate pace with a 5 minute slow easy spin in between…

50 minute easy slow recovery run - you can run off road or on grass fields/parks (mix it up a little and change the scenery if at all possible)

Total cycle 60 mins

Total 50 minutes

WEDNESDAY AM

PM

SWIM SESSION

REST

200m swim easy/100m kick easy /200m pullbuoys easy 5 x 200m race pace swim intervals - rest a full 60 secs between each one 100m slow easy cool down after Total swim 1.6km

NOTES:

THURSDAY AM

PM

BIKE SESSION

RUN SESSION

Easy 60-75 minute spin on the bikes indoors - keep intensity low and easy gears

1km easy jog/run warm-up followed by 10 x 100m semi sprints to fire up the legs (rest 10 secs after each sprint but not too hard - semi sprints followed by 6 x 800m repeats - desired race pace which you are able to maintain) rest a full 60 secs after each one 200m jog cool down with stretch

Total 60-75mins

NOTES:

Total 7km

FRIDAY NOTES:

COMPLETE REST DAY

SATURDAY NOTES:

AM

PM

BRICK SESSION

REST

30km cycle - easy pace - followed by 6km run - moderate pace Total brick 30km/6km

SUNDAY NOTES:

COMPLETE REST DAY

OLYMPIC DISTANCE BEGINNER PROGRAM

WEEK 3 MONDAY NOTES:

AM

PM

SWIM SESSION

REST

10 x 100m pullbuoys easy as warm-up 8 x 25m super hard sprints - rest 30 secs after each one100m kick/100m pullbuoys Total 1.3km

TUESDAY AM

PM

BIKE SESSION

RUN SESSION

20 minutes warm-up followed by 4 x 8 minute intervals at 75% effort - which is a moderate to harder intensity spin your legs and recover after each one for 3 minutes

55 minute easy slow recovery run - pace relaxed

NOTES:

Total 55 minutes

Total ride set 60 mins

WEDNESDAY AM

PM

SWIM SESSION

REST

Open water swim if possible in a wetsuit - easy swimming of between 1km and 1.2km using the wetsuit. If this is not possible, opt for a 50m swim pool and use the wetsuit in the pool - easy swimming getting used to wetsuit swimmiing Total 1km-1.2km

NOTES:

THURSDAY AM

PM

BIKE SESSION

RUN SESSION

60- 75 minute easy cycle - intensity is low

2km warm-up slow with stretch 5 x 1km intervals - moderate effort only - rest by jogging 2 minutes super slow in between..stretch after

Total 60-75mins

NOTES:

Total 8km

FRIDAY NOTES:

COMPLETE REST DAY

SATURDAY NOTES:

AM

PM

BRICK SESSION

REST

40km cycle (20km easy/10km moderate to harder/10km easy) followed by 8km runslow pace Total brick 40km/8km

SUNDAY NOTES:

COMPLETE REST DAY

OLYMPIC DISTANCE BEGINNER PROGRAM

WEEK 4 MONDAY NOTES:

AM

PM

SWIM SESSION

REST

Easy slow recovery swim - total 1km - 1.5km work on your technique and swim stroke/pull...

TUESDAY NOTES:

AM

PM

BIKE SESSION

RUN SESSION

60 minute easy cycle - pace relaxed - spin light/easy gears

60 minute off road trail run or run on the grassfields - recovery pace

Total 60 minutes

Total 60 minutes

WEDNESDAY AM

PM

SWIM SESSION

REST

Slow swim 400m pullbuoys easy 200m kick fins easy 400m paddes easy swim 8 x 25m sprints at moderate pace 200m swim slow to finish Total 1.4km

NOTES:

THURSDAY AM

PM

BIKE SESSION

RUN SESSION

60 minute bike ride - (20 mins easy/followed by 6 x 30 second hard sprints with 60 secs easy recovery after each one/followed by cool down ride easy to complete the 60 mins session)

1km easy run warm-up slow 5km time trial at moderate effort only - take your time for this?

1km easy cool down with stretch

NOTES:

Total 7km

Total 60mins

FRIDAY NOTES:

COMPLETE REST DAY

SATURDAY NOTES:

AM

PM

BRICK SESSION

REST

40km cycle (20km easy/20km moderate) followed by 5km tempo run Total brick 40km/5km

SUNDAY NOTES:

COMPLETE REST DAY

OLYMPIC DISTANCE BEGINNER PROGRAM

WEEK 5 MONDAY NOTES:

AM

PM

SWIM SESSION

REST

200m easy swim/200m easy kick as warm-up 12 x 100m (25m sprint hard - 75m easy recovery) rest 20 secs after each one 100m cool down Total 1.5km

TUESDAY NOTES:

AM

PM

BIKE SESSION

RUN SESSION

12 mins easy ride warm-up followed by 6 x 3 minutes harder ride effort with 5 minutes easy slow in between

55 minute easy slow recovery run - pace chilled and slow

Total 60 minutes

Total 55 minutes

WEDNESDAY NOTES:

AM

PM

SWIM SESSION

REST

200m pullbuoys easy/100m kick easy/200m paddles easy 1 x 800m time trial - swim as fast as you can but start moderate and build into theswim 200m slow cool down swim Total 1.5km

THURSDAY NOTES:

AM

PM

BIKE SESSION

RUN SESSION

60 minute easy recovery bike ride - keep gears easy

1km warm-up with stretch followed by 5 x 1km intervals - rest 60 secs between each these are at race pace stretch well after

Total 60 minutes

Total 6km

FRIDAY NOTES:

COMPLETE REST DAY

SATURDAY NOTES:

AM

PM

BRICK SESSION

REST

30km cycle easy pace - 10km run - easy pace Total 30km/10km

SUNDAY NOTES:

COMPLETE REST DAY

OLYMPIC DISTANCE BEGINNER PROGRAM

WEEK 6 MONDAY NOTES:

AM

PM

SWIM SESSION

REST

200m warm-up pullbuoys slow swim then do 2 x 800m straight swims with a long 2-3 minute rest in between… Total 1.8km

TUESDAY NOTES:

AM

PM

BIKE SESSION

REST

40 minutes easy cycle - followed by 20 minutes easy run Total 40 minutes/20 minutes

WEDNESDAY NOTES:

AM

PM

SWIM SESSION

REST

45 minute swim - open water is best (slow swim in wetsuits) Total 45 minutes

THURSDAY AM

PM

BIKE SESSION

RUN SESSION

60 minute ride (20 mins easy followed by 3 x 10 minute moderate effort with 5mins easy spinning in between)

1km warm-up followed by 4 x 1600m (can be done on a track/road or treadmill) at moderate pace with a 2 minute rest in between good stretch after with 600m easy cool down run

Total 60mins

NOTES:

Total 8km

FRIDAY NOTES:

COMPLETE REST DAY

SATURDAY NOTES:

AM

PM

BRICK SESSION

REST

50km cycle easy pace/5km run moderate pace Total brick 50km/5km

SUNDAY NOTES:

COMPLETE REST DAY

OLYMPIC DISTANCE BEGINNER PROGRAM

WEEK 7 MONDAY NOTES:

AM

PM

SWIM SESSION

REST

Recovery swim open water or in a 50m swim pool in wetsuits 45 minutes - can be broken into 5 minute spells with some rest between Total 45 minutes

TUESDAY NOTES:

AM

PM

BIKE SESSION

RUN SESSION

60 minute bike ride with (5 x 5 minute moderate to harder race pace intervals included with 5 mins spin between each one)

45 minute recovery run - pace slow Total 45 minutes

Total 60 mins

WEDNESDAY NOTES:

AM

PM

SWIM SESSION

REST

5 x 100m pullbuoys easy rest 10 secs after each 4 x 100m race pace swim - rest 20 secs after each 3 x 100m paddles recovery swim - rest 10 secs after each 2 x 100m hard race pace - rest 30 secs after each 100m cool down slow swim Total 1.5km

THURSDAY AM

PM

BIKE SESSION

RUN SESSION

60 minute easy spin recovery - low intensity ride

Warm-up 1km with 4 x 100m semi sprints rest 10 secs in between 6 x 800m repeats moderate effort - rest 45 secs after each one 300m jog cool down

Total 60 minutes

NOTES:

Total 6.5km

FRIDAY NOTES:

COMPLETE REST DAY

SATURDAY NOTES:

AM

PM

BRICK SESSION

REST

40km cycle - easy pace - 5km run moderate pace Total brick 40km/5km

SUNDAY COMPLETE REST DAY

WEEK 8 RACE WEEK - minimal training and loads of rest heading into the weekend event

MIDDLE DISTANCE BEGINNER TRI PROGRAM Middle (half) distance triathlons are typically a 1900m swim, 90km bike and 21.1km run, with the distances being half of that in a full “Iron� distance. This distance can take under 4 hours for a seasoned competitor like Tim Don, or can take up to 8.5 hours for beginners

MIDDLE DISTANCE BEGINNER PROGRAM

WEEK 1 MONDAY AM

PM

SWIM SESSION

REST

NOTES:

200m easy swim warm-up - followed by 10 x 100m swim (rest 20 secs after each one) by doing it as 25m hard/75m easy) 200m kick easy/200m pullbuoys easy Total distance 1.6km

TUESDAY AM

PM

BIKE SESSION

RUN SESSION

Indoor or outdoors - depends on weather and time allowance 90 minute cycle (20 mins easy warm-up followed by 3 x 10 minute moderate efforts with 5 minutes easy spin recovery between each one/10-30mins easy cool downcycle

60 minute easy recovery run - pace relaxed and slow.....(10km total run distance)

NOTES:

Total 60mins (10km)

Total 70-90mins

WEDNESDAY AM

PM

SWIM SESSION

REST

200m easy swim/200m easy pullbuoys as warm-up 6 x 100m moderate to hard efforts - rest 30 secs after each one 200m kick fins as recovery 10 x 50m swim fartlek (25m moderate to hard/25m easy recovery) rest 20 secs 200m easy swim cool down

NOTES:

THURSDAY AM

PM

BIKE SESSION

RUN SESSION

1h30-2hr bike ride - pace is easy (ride at 50-60% effort)

Speed interval sessionwarm-up 1km easy run then stretchfollowed by 8 x 4 minute moderate run with 2 minute jog in between each for recovery5 mins slow recovery run after with stretch

Total 1h30-2hrs

NOTES:

Total run 8-10km

FRIDAY NOTES:

COMPLETE REST DAY

SATURDAY NOTES:

AM

PM

BRICK SESSION

REST

50km cycle on the roads - pace easy followed by easy 10km run slow pace Total brick 50km/10km

SUNDAY NOTES:

COMPLETE REST DAY

MIDDLE DISTANCE BEGINNER PROGRAM

WEEK 2 MONDAY AM

PM

SWIM SESSION

REST

NOTES:

100m easy swim warm-up 200m moderate to hard swim - rest 30 secs 400m pullbuoys breathe every 5th stroke but slow and easy 200m moderate to hard swim - rest 30 secs 100m easy swim recovery (do the above set 2 times) Total 2km

TUESDAY NOTES:

AM

PM

BIKE SESSION

REST

70 minute cycle - easy pace - followed by 20 minute run at tempo/moderate pace

or optional extra gym session - 45 mins upper and lower body strength work

Total 70mins cycle/20miins run

WEDNESDAY AM

PM

SWIM SESSION

REST

200m swim easy/100m kick easy/ 200m pullbuoys easy 6 x 200m race pace swim intervals - rest a full 60 secs between each one 300m slow easy cool down after Total swim 2km

NOTES:

THURSDAY AM

PM

BIKE SESSION

RUN SESSION

10 mins easy spin warm-up followed by 4 x 8 minutes moderate effort with a 2 min easy spin recovery between each followed by 10 mins cool down spin

8km run fartlek pac (1km easy/ 1km race pace x 4 sets)

NOTES:

Total 8km

Total 60mins

FRIDAY NOTES:

COMPLETE REST DAY

SATURDAY NOTES:

AM

PM

BRICK SESSION

REST

60km cycle - easy pace - followed by 8km run - moderate pace Total brick 60km/6km

SUNDAY NOTES:

COMPLETE REST DAY

MIDDLE DISTANCE BEGINNER PROGRAM

WEEK 3 MONDAY AM

PM

SWIM SESSION

REST

NOTES:

2km open water swim - concentrate on technique - open water swim drills like lifting the head to sight every few strokes and turning corners - ideally in a lake but can be done in a swim pool using simulation techniques Total 2km

TUESDAY NOTES:

AM

PM

BIKE SESSION

RUN SESSION

80 minute total ride time (10 mins warm-up followed by3 x 20 minutes at 70% effort with 5 mins spin recovery between

10-12km easy run - pace relaxed Total 10-12km

Total 80 minutes

WEDNESDAY AM

PM

SWIM SESSION

REST

200m pullbuoys easy 4 x 25m kick hard rest 10 secs no fins 100m easy swim recovery 12 x 100m race pace swim but rest only 10 secs between each one 400m paddles or pullbuoys cool down swim Total 2km

NOTES:

THURSDAY AM

PM

BIKE SESSION

RUN SESSION

Easy 2hr or 50-60km bike ride (intensity low 60%)

1km warm-up followed by 8 x 1km intervals at 65% effort - rest 30 secs between each one 1km easy cool down with stretch

Total 2hrs

NOTES:

Total 10km

FRIDAY NOTES:

COMPLETE REST DAY

SATURDAY NOTES:

AM

PM

BRICK SESSION

REST

80km cycle - easy pace 5km run off the bike - slow pace Total brick 80km/5km

SUNDAY NOTES:

COMPLETE REST DAY

MIDDLE DISTANCE BEGINNER PROGRAM

WEEK 4 MONDAY NOTES:

AM

PM

SWIM SESSION

REST

Easy slow recovery swim total 1km - 1.5kmwork on your technique and swim stroke/pull…

TUESDAY NOTES:

AM

PM

BIKE SESSION

RUN SESSION

60 minute easy cycle - pace relaxed - spin light/easy gears

60 minute off road trail run or run on the grassfields - recovery pace

Total 60 minutes

Total 60 minutes

WEDNESDAY NOTES:

AM

PM

REST DAY OR GYM SESSION

REST

Take a full rest day or add ini a 60 minute light gym session - upper and lower body 4 x 25 reps of each Total 60mins

THURSDAY AM

PM

BIKE SESSION

RUN SESSION

60 minute bike ride - (20 mins easy/followed by 6 x 30 second hard sprints with 60 secs easy recovery after each one/followed by cool down ride easy to complete the 60 mins session)

8km slow easy reocvery run - use this week as a full opportunity to give your body achance to repair itself

NOTES:

Total 8km

Total 60mins

FRIDAY NOTES:

COMPLETE REST DAY

SATURDAY NOTES:

AM

PM

BRICK SESSION

REST

Short brick today - 40km cycle - 8km run - done at low intensity Total brick 40km/8km

SUNDAY NOTES:

COMPLETE REST DAY

MIDDLE DISTANCE BEGINNER PROGRAM

WEEK 5 MONDAY AM

PM

SWIM SESSION

REST

NOTES:

200m easy swim/200m easy kick as warm-up 15 x 100m (25m sprint hard - 75m easy recovery) rest 20 secs after each one 100m cool down Total 2km

TUESDAY AM

PM

BIKE SESSION

RUN SESSION

80 minute bike ride (40-45km) add in 3 x 15 minute intervals at faster than moderate pace with a full spin recovery between each one

12km run - try and include a short steep hill into the mix where you do 10 x 30 sec hill repeats - hard up - jog back down then carry on with the run to complete the distance

Total 80 minutes

NOTES:

Total 12km

WEDNESDAY AM

PM

SWIM SESSION

REST

200m pullbuoys easy/100m kick easy/ 200m paddles easy 1km TT effort - this is done hard - but make sure you start moderate and try and build the speed over the entire distance 400m pullbuoys cool down slow swim to finish Total 1.9km

NOTES:

THURSDAY NOTES:

AM

PM

BIKE SESSION

REST

60 minute easy run - followed directly by 20 minute moderately paced run

or light upper body gym routine 30 mins only

Total 60mins/20mins ( 30km/5-6km)

FRIDAY NOTES:

COMPLETE REST DAY

SATURDAY NOTES:

AM

PM

BRICK SESSION

REST

90km bike ride - pace easy - followed by short 5km run done at moderate pace Total 90km/5km

SUNDAY NOTES:

COMPLETE REST DAY

MIDDLE DISTANCE BEGINNER PROGRAM

WEEK 6 MONDAY AM

PM

SWIM SESSION

REST

NOTES:

Open water swim - 2km - in wetsuit - practice faster start - head lifts for sight and turns to simulate swim course turns around the buoys Total 2km

TUESDAY NOTES:

AM

PM

BIKE SESSION

REST

60 minutes easy cycle - followed by 20 minutes moderate run off the bike Total 60 minutes/20 minutes

WEDNESDAY NOTES:

AM

PM

SWIM SESSION

REST

400m easy pullbuoys 200m kick easy2 x 800m swim at moderate pace - rest only 20 secs between each one Total 2.2km

THURSDAY NOTES:

AM

PM

BIKE SESSION

RUN SESSION

80mins - 90 mins easy spin on the bike (50-60km +)

12-14km easy slow run Total 12-14km

Total 50-60km

FRIDAY NOTES:

COMPLETE REST DAY

SATURDAY NOTES:

AM

PM

BRICK SESSION

REST

60km cycle - moderate pace - 12km run easy pace Total 60km/12km

SUNDAY NOTES:

COMPLETE REST DAY

MIDDLE DISTANCE BEGINNER PROGRAM

WEEK 7 MONDAY AM

PM

SWIM SESSION

REST

NOTES:

6 x 100m pullbuoys easy rest 10 secs after each 5 x 100m race pace swim - rest 20 secs after each 4 x 100m paddles recovery swim - rest 10 secs after each 2 x 100m hard race pace - rest 30 secs after each 100m cool down slow swim Total 1.8km

TUESDAY AM

PM

BIKE SESSION

RUN SESSION

60 minute bike ride with (5 x 5 minute moderate to harder race pace intervals included with 5 mins spin between each one)

15km run - pace easy - can do trail or grass run or mix it up - like an urban city run (pure fun - no pressure to run hard)

Total 60 mins

Total 15km

NOTES:

WEDNESDAY NOTES:

AM

PM

SWIM SESSION

REST

2km long distance swim - can do open water or long pool - in wetsuits - pace recovery Total 2km

THURSDAY AM

PM

BIKE SESSION

RUN SESSION

60-80 minute easy spin recovery - low intensity ride

2km easy run warm-up followed by 3 x 2km intervals at moderate pace with a 1km easy recovery run in between stretch then do 1km cool down

Total 60-80 minutes

NOTES:

Total 12km

FRIDAY NOTES:

COMPLETE REST DAY

SATURDAY NOTES:

AM

PM

BRICK SESSION

REST

80km bike - pace moderate - 8km run - pace easy Total 80km/8km

SUNDAY COMPLETE REST DAY

WEEK 8 Race week - minimal training and loads of rest heading into the weekend event

LONG DISTANCE BEGINNER TRI PROGRAM The first “Iron” distance triathlon was born from an argument between a runner and a swimmer about who was “fitter” while they were having a drink in a local bar in Hawaii.

Each was convinced that the best in their sport would be fitter than the best from another sport. Eventually, Eddy Merckx the cyclist was brought into this discussion, having had the highest ever recorded VO2 max - maybe after all cyclists were the fittest?

What better way to solve this argument than to have a race? They decided on combining the courses of three pre-existing long-distance races in the local area: Waikiki Roughwater Swim (3.86km), Around-Oahu Bike race (115miles) and Honolulu Marathon (26.2 miles). By shaving 3 miles off the bike race route, the course could start at the end of the Roughwater swim and finish at the start line of the marathon. The idea for the Iron distance event was born! Whoever was to finish first was to be known as “The Iron Man”. This first event only had 15 competitors, of which 12 finished, with the first of these finishers crossing the line in 11:46:58

LONG DISTANCE BEGINNER PROGRAM

WEEK 1 MONDAY AM

PM

SWIM SESSION

REST

NOTES:

200m easy swim warm-up - followed by 6 x 200m moderate to harder swim - rest 20 secs after each one 200m kick easy/200m pullbuoys easy 8 x 25m sprints hard rest 15 secs 300m cool down Total 2.3km

TUESDAY AM

PM

BIKE SESSION

RUN SESSION

Indoor or outdoors - depends on weather and time allowance 60km-70km cycle - followed by short 4km run - all done at moderate effort

60 minute easy recovery run with 10 x 20 sec hill or flat sprints (10km total run distance)

Total 60-70km/4km

NOTES:

Total 60mins (10km)

WEDNESDAY AM

PM

SWIM SESSION

REST

200m easy swim/200m easy pullbuoys as warm-up 10 x 100m moderate to hard efforts - rest 30 secs after each one 200m kick fins as recovery 10 x 50m swim fartlek (25m moderate to hard/25m easy recovery) rest 20 secs 200m easy swim cool down Total 2.3km

NOTES:

THURSDAY AM

PM

BIKE SESSION

RUN SESSION

80-90 mins (60km ) and focus on going down into the aero position on your TT bike (can use the gym bike TT bars to simulate a similar aggressive position)

16km slow recovery run

NOTES:

Total 16km

Total 80-90mins

FRIDAY NOTES:

COMPLETE REST DAY

SATURDAY NOTES:

AM

PM

BRICK SESSION

REST

90km cycle - 4km run - all done easy Total 90km/4km

SUNDAY NOTES:

COMPLETE REST DAY

LONG DISTANCE BEGINNER PROGRAM

WEEK 2 MONDAY AM

PM

SWIM SESSION

REST

NOTES:

3 x 800m straight swim (rest 60 secs between each one - can use pullbuoys/fins and paddles) 8 x 25m sprints hard rest 15 secs 200m cool down easy Total 2.8km

TUESDAY NOTES:

AM

PM

BIKE/RUN SESSION

REST

40km cycle - easy pace - followed by 8km run - moderate pace

or optional extra gym session - 45 mins upper and lower body strength work

Total 40km/8km

WEDNESDAY AM

PM

SWIM SESSION

REST

400m easy swim 3 x (200m hard swim - rest 30 - 150m hard swim rest 20 - 50m hard swim rest 30) 400m paddles breathe every 3rd stroke 8 x 25m sprints hard rest 15 secs 300m pullbuoys cool down Total 2.5km

NOTES:

THURSDAY NOTES:

AM

PM

BIKE SESSION

RUN SESSION

30km bike ride (10km easy/20km in the aero tuck position) - moderate pace

10km run fartlek pac (1km easy/1km race pace x 5 sets)

Total 30km

Total 10km

FRIDAY NOTES:

COMPLETE REST DAY

SATURDAY NOTES:

AM

PM

BRICK SESSION

REST

70km cycle - easy pace - followed by 10km run - moderate pace Total brick 70km/10km

SUNDAY NOTES:

COMPLETE REST DAY

LONG DISTANCE BEGINNER PROGRAM

WEEK 3 MONDAY AM

PM

SWIM SESSION

REST

NOTES:

2.5km open water swim - concentrate on technique - open water swim drills like lifting the head to sight every few strokes and turning corners - ideally in a lake but can be done in a swim pool using simulation techniques Total 2km

TUESDAY NOTES:

AM

PM

BIKE SESSION

REST

40km cycle - easy pace - followed by 5km easy run Total 40km/5km

WEDNESDAY AM

PM

SWIM SESSION

REST

200m pullbuoys easy 19 x 100m race pace - rest 15 secs after each one 100m easy swim recovery 4 x 25 sprints hard rest 15 secs 200m paddles or pullbuoys cool down swim Total 2.5km

NOTES:

THURSDAY NOTES:

AM

PM

BIKE SESSION

RUN SESSION

Easy 2hr or 50-60km bike ride (intensity low 60%)

1km warm-up followed by10 x 1km intervals at 65% effort - rest 30 secs between each one

Total 2hrs

Total 12km

FRIDAY NOTES:

COMPLETE REST DAY

SATURDAY NOTES:

AM

PM

BRICK SESSION

REST

90km cycle - easy pace - 5km run - easy pace Total brick 90km/5km

SUNDAY NOTES:

AM

PM

BRICK SESSION

REST

Long slow run 20km - pace super easy

LONG DISTANCE BEGINNER PROGRAM

WEEK 4 MONDAY NOTES:

AM

PM

SWIM SESSION

REST

Easy slow recovery swim total 1km - 1.5km work on your technique and swim stroke/pull…

TUESDAY NOTES:

AM

PM

BIKE SESSION

RUN SESSION

60 minute easy cycle - pace relaxed - spin light/easy gears

8km run - start slow - finish moderate pace

Total 60 minutes

Total 8km

WEDNESDAY NOTES:

AM

PM

REST

REST

Take a full rest day or add ini a 60 minute light gym session - upper and lower body 4 x 25 reps of each

THURSDAY NOTES:

AM

PM

BIKE/RUN SESSION

RUN SESSION

30-40km cycle at moderate pace - followed by 5km run - easy pace

1km warm-up followed by10 x 1km intervals at 65% effort - rest 30 secs between each one

Total 30-40km/5km

Total 12km

FRIDAY NOTES:

COMPLETE REST DAY

SATURDAY NOTES:

AM

PM

BRICK SESSION

REST

120km cycle - 8km run - al done at low intensity Total 120km/8km

SUNDAY NOTES:

COMPLETE REST DAY

LONG DISTANCE BEGINNER PROGRAM

WEEK 5 MONDAY NOTES:

AM

PM

SWIM SESSION

REST

200m easy swim/200m easy kick as warm-up 20 x 100m (25m sprint hard - 75m easy recovery) rest 20 secs after each one 100m cool down Total 2.5km

TUESDAY AM

PM

BIKE SESSION

RUN SESSION

80 minute bike ride (40-45km) add in 3 x 15 minute intervals at faster than moderate pace with a full spin recovery between each one

8km run - negative split (1st 4km is easy/2md 4km is faster)

NOTES:

Total 8km

Total 80 minutes

WEDNESDAY AM

PM

SWIM SESSION

REST

Warm-up 100m easy then stretch then do 1.9km time trial in wetsuit (preferably open water but can do in long pool) easy 200m recovery swim slow after Total 2.2km

NOTES:

THURSDAY NOTES:

AM

PM

BIKE SESSION

RUN SESSION

40km cycle - work on doing 4 x 3km intervals in the aero position as intervals during the session

or light upper body gym routine 30 mins only

Total 40km

FRIDAY NOTES:

COMPLETE REST DAY

SATURDAY NOTES:

AM

PM

BRICK SESSION

REST

150km bike ride - pace super easy Total 150km

SUNDAY NOTES:

AM

PM

RUN/SWIM SESSION

REST

28-30km long slow run - can stop and take breaks to stretch followed by short 1km recovery swim to loosen up the legs Total 28-30km/1km

LONG DISTANCE BEGINNER PROGRAM

WEEK 6 MONDAY NOTES:

AM

PM

SWIM SESSION

REST

Open water swim - 2-3km - in wetsuit - practice faster start - head lifts for sight andturns to simulate swim course turns around the buoys Total 2-3km

TUESDAY AM

PM

BIKE SESSION

REST

NOTES:

50km bike ride - pace easy - followed by 5km moderate to harder run off the bike Total 50km/5km

WEDNESDAY AM

PM

SWIM SESSION

REST

400m easy pullbuoys 200m kick easy 2 x 1000m swim at moderate pace - rest only 20 secs between each one 100m cool down

30 minute light gym session - lower legs only

Total 2.7km

Total 30mins

NOTES:

THURSDAY NOTES:

AM

PM

BIKE SESSION

RUN SESSION

30km easy spin on the bike - pace relaxed

8km run - easy pace - slow and low intensity

Total 50-60km

Total 8km

FRIDAY NOTES:

COMPLETE REST DAY

SATURDAY NOTES:

AM

PM

BRICK SESSION

REST

120km cycle - moderate pace - 4km run easy pace Total 120km/4km

SUNDAY NOTES:

COMPLETE REST DAY

LONG DISTANCE BEGINNER PROGRAM

WEEK 7 MONDAY AM

PM

SWIM SESSION

REST

NOTES:

6 x 100m pullbuoys easy rest 10 secs after each 5 x 100m race pace swim - rest 20 secs after each 4 x 100m paddles recovery swim - rest 10 secs after each 2 x 100m hard race pace - rest 30 secs after each 600m paddles slow and easy to recover Total 2.3km

TUESDAY NOTES:

AM

PM

BIKE SESSION

REST

60km bike - easy pace - short 5km run - moderate pace

10k slow easy recovery run - intensity low

Total 60km/5km

Total 10km

WEDNESDAY AM

PM

SWIM SESSION

REST

Try get to an open water venue and swim a full 3.8km swim in wetsuits you don’t have to swim hard or fast - just get the distance done Total 3.8km

NOTES:

THURSDAY NOTES:

AM

PM

BIKE SESSION

RUN SESSION

40km cycle (most of it being in the aero position on your tri bike)

2km easy run warm-up followed by 4 x 2km intervals at moderate pace with a 1km easy recovery run in between stretch then do 1km cool down

Total 40km

Total 15km

FRIDAY NOTES:

COMPLETE REST DAY

SATURDAY NOTES:

AM

PM

BRICK SESSION

REST

80km bike - 5km run - easy pace Total 80km/5km

SUNDAY NOTES:

AM

PM

RUN SESSION

REST

Long run done slow - 22km - pace easy

LONG DISTANCE BEGINNER PROGRAM

WEEK 8 MONDAY NOTES:

AM

PM

SWIM SESSION

REST

200m swim/100m kick/200m pullbuoys all done easy 20 x 100m at race pace for ironman - rest only 10 secs between each onecool down 200m kick fins/200m swim fins Total 2.9km

TUESDAY NOTES:

AM

PM

BIKE SESSION

GYM SESSION

60km bike - easy pace - short 5km run - moderate pace

Light gym session - upper body and core abdominals 45 mins

Total 60km/5km

Total 45mins

WEDNESDAY AM

PM

SWIM SESSION

REST

Warm-up slow 400 pullbuoys then do 500m swim at race pace - rest 60 secs 400m race pace swim - rest 60 secs 300m race pace swim - rest 60 secs 12 x 25m sprints rest 10 secs after each one 100m easy swim cool down swim Total 2km

NOTES:

THURSDAY NOTES:

AM

PM

BIKE/RUN SESSION

REST

40km cycle (most of it being in the aero position on your tri bike) followed by 8km run - easy pace Total 40km/8km

FRIDAY NOTES:

COMPLETE REST DAY

SATURDAY NOTES:

AM

PM

BRICK SESSION

REST

40km bike easy pace followed 10km run - easy pace Total 40km/10km

SUNDAY COMPLETE REST DAY

WEEK 9 WEEK 9 - Race week taper and rest

WETSUIT GUIDE WHY TRIATHLON WETSUITS? FLEXIBILITY Flexibility can vary significantly between each different suit. It’s important to move through the water as economically as possible rather than fighting against the suit with every arm rotation. Every movement that is competing with resistance unnecessarily saps energy, affects technique and lowers efficiency. All Zone3 suits offer a ‘spring loaded’ shoulder design to generate a more rhythmic swim stroke. This enables faster and more energy efficient swimming.

BUOYANCY Check the thickness of the neoprene, there should be a panel of neoprene that is at least 4mm thick, normally in the legs and torso, there are some cheap pretenders on the market with 1-2mm of neoprene all over, while these may offer some warmth in mild waters (temperatures above 17°) they will give you no buoyancy and are not a true triathlon/swim specific wetsuit.

ENTRY LEVEL VS TOP END WETSUITS

Higher-end wetsuits tend to be thinner, as they are designed with more elite athletes in mind.

An entry level suit will often provide greater warmth and buoyancy but reduced flexibility.

Maximum wetsuit thickness for competitive triathlons is 5mm to help reduce the risk of overheating. Also, wetsuits are only permitted when the water temperature is below 21C for this very reason.

The Vanquish, designed for more elite athletes, features super thin 1.5mm neoprene to five unparalleled flexibility through the shoulders, arms, chest and back.

Our entry-level Advance suit uses 2mm neoprene with a 3mm chest and back panel. Thicker 5mm neoprene on the torso, hips and legs help with buoyancy and position in the water.

WETSUIT SIZING COMFORT FIT VS PERFORMANCE FIT

Check the sizing charts to determine which wetsuit size you would be. When referring to the sizing chart, there will be people who fit more than one size category. Here are a few things to consider to help you decide on size…

A person’s weight is more critical than their height.

Always look at the weight as the primary component when checking a size chart.

Athletes who have never worn a wetsuit before tend to prefer Comfort fit, so start with the bigger size.

If you have experience using

wetsuit and are looking for a performance fit, try the smaller size.

All swimming wetsuits are designed to be tight fitting.

The most important thing when determining whether the size is right for you is first making sure you have put the suit on correctly. The correct fitting wetsuit might feel much too tight/loose/big/ small if it’s not being worn in the correct position. See below for information of how to put on a wetsuit.

You don’t need to bend over to touch your toes or do a

squat in your wetsuit. The important thing is that you should be able to go through the motion of swimming relatively easily on land.

Remember that once wet, the suit will fit better. The suit will also mould to your shape the more you wear it.

Wetsuits can take some time to get used to because the neckline needs to be higher than any other garments.

Water entry is kept to a minimum as a result of this high neckline.

SOME MORE TIPS TO CHECK SIZING Check to see that the suit pulls into your lower back and there is not a big gap. If there is, try bringing the suit higher up on the crotch and bringing the neckline higher.

If there is to much excess fabric in any particular area, the suit may be too big and let water in.

Extend your arms from your sides, parallel to the ground. The wetsuit should be close to your armpits and there should also be some small folds on the top of the shoulder. If this isn’t the case, you may need to move the arms of the suit towards your shoulders. You can do this by extending one arm over your head and carefully sliding the arm of the suit towards your shoulder.

Extend your arms in front of your chest, crossed at the wrists. There should be a minimum of gaping at the neck or billowing in the chest. It is expected that a small amount of space or folds will be in the wetsuit.

If you feel that the neck is uncomfortable; try putting the suit up in the back of the legs, bum and especially through the zip. Grab the base of the zip and work any excess material towards the shoulders.

CARING FOR YOUR WETSUIT Swimming wetsuits are made from very delicate neoprene, here are some pointers on caring for it to help it last longer: Avoid using your fingernails when putting on your wetsuit! Nails can cut the neoprene very easily and leave small crescent moon shaped cuts, these have the potential to pull into bigger holes.

Avoid tugging on the zip with the cord, the weak part of the wetsuit is at the bottom of the zip at the base of the spine, it can easily rip here, ask someone to zip up the suit for you.

After swimming, rinse off the wetsuit in clean fresh water, leave inside out to dry, once that side is dry turn the right way out to dry any excess water off the outside.

Store out of direct sunlight, this can degrade the neoprene if left in the sun for extended periods.

Don’t leave on a hanger for extended periods of time as this may stretch the neoprene in the shoulders, loosely fold to store.

TRIWEAR GUIDE What’s in a tri suit, really? For a lot of people, the price tag is their only consideration but there’s a lot more you should consider.

There really isn’t much point in spending thousands on a pair of expensive race wheels and a super-expensive TT bike, while rolling along in a sopping wet, loose and flapping tri suit. For both comfort and performance, quality of kit should be right up there at the top of your list.

For those just starting out, this doesn’t mean you have to spend a fortune – there’s some great entry-level kit. When choosing your kit though it’s important to understand and weigh up exactly what you’re getting for the extra buck. Good kit can have a positive impact on both newbies and pros.

For the latter looking to get every ounce out of their performance where marginal gains really count, whilst for the little slower athletes the benefit comes from the fact that they are on course for a longer period of time. Here are a few things to consider.

ONE PIECE VS TWO PIECE There is a choice between buying a one piece tri suit, or the top and bottoms separately. Ultimately, it depends on personal preference and what your body shape feels the most comfortable in.

BENEFITS OF A ONE PIECE More streamlined fit, which is more aerodynamic Contains fewer seams, so less opportunity to rub or cause discomfort.

The top won’t ride up and in general will move around a lot less.

Helps to hold the shorts up in the correct place.

BENEFITS OF A TWO PIECE More flexibility in sizing – you might wear a different size top to bottom, or might be particularly tall, which makes a one-piece tri suit uncomfortable.

You have the option to wear these separately in training.

Easier for toilet stops during the race. This mostly applies to long distance triathlons, where toilet stops can’t be avoided.

SLEEVES? Some tri suits come in a short-sleeved version. Again, it is dependant on what is more comfortable for you, but the main benefit of wearing sleeves is sun protection on your shoulders. However, sleeveless tri suits offer more flexibility in the shoulders, especially during the swim. Some people find that the seams on a sleeveless tri suit can rub though, so some athletes will wear a short-sleeved tri suit for this reason.

Short sleeved tri suits can also give you an aerodynamic advantage on the bike section of the race.

Please note that some events and races have specific guidelines regarding kit, so it is always advised to check the rules of your races to double check that you can wear a short-sleeved tri suit.

LONG DISTANCE VS SHORT DISTANCE Our tri suits have been designed with distance in mind, containing a mix of features depending on which distance they are suited more towards‌

THE TECHNICAL INFORMATION

IN THE SWIM Body Position and Core Support Your tri suit should be on the side of tighter rather than loose.

Apart from the fact that all tri clothing will stretch over time, the best tri suits will be designed with strategically-located compression around the core and hips.

In the swim, this ‘holds you in’ and supports the engagement of your core, which increases hip drive and therefore reduces fatigue over the course of the swim.

This is particularly the case with the ‘speedsuits’ used by many people in non-wetsuit races, such as our Zone3 Swim Skins; Speedsuits are worn over a tri suit and taken off in T1. These suits use very stiff fabrics, which compress the whole swimmer providing maximal drive and minimal surface area.

Drag and buoyancy Contrary to popular belief, the most aero/hydrodynamic fabrics are not those which are super smooth, but those which are slightly rough. A smooth fabric allows air or water to attach to it at a molecular level, which creates a ‘tugging’ at the fabric which causes a turbulent (rough) flow around the surface; increasing drag.

Well designed, textured fabrics actually ‘induce’ a very thin, controlled layer of turbulent flow immediately over the surface, which acts as a super-slick surface for the bulk of the air/water flow to move over smoothly (laminar flow).

Our high-end suits such as the Zone3 Lava use fabrics which feel ‘papery’ to the touch, making the most of this principle.

While it’s against the rules in most races for tri suits to contain rubberised or buoyant materials, there are some clever tricks for ‘indirectly’ creating buoyancy with hydrophobic (waterrepellent) coatings.

As well as assisting in the production of a boundary layer, these coatings significantly reduce the ability of the fabric to absorb water, resulting in the attachment of air bubbles under the swimmer which assist with buoyancy.

The right tri suit or swim skin can save you about 2-4 seconds per 100m over a cheaper suit, depending on your body shape, stroke mechanics, natural buoyancy, and speed. Free speed!

ON THE BIKE DRYING AFTER THE SWIM After emerging from the water, donning your helmet and heading off on the bike, the last thing you want is a clingy tri suit. This will restrict your range of motion and increase the amount of effort you need to expend to turn the pedals. If you’re wearing a low quality, poorly fitted suit, it may even still be wet from the swim when you arrive in T2 which will mean you have to carry the extra weight around even further. The hydrophobic properties of good quality suits create a wicking action, which moves moisture away from your skin and allows it to evaporate.

This reduces the cling-wrap effect and allows you to move more freely and naturally. Higher beading properties also make fabrics faster drying once out of the water. Our Aquaflo™ fabric used in the Aquaflo+ collection features a Teflon coating to help reduce drag and repel water.

Aerodynamics Aerodynamics on the bike isn’t just about aerobars and expensive wheels. These days, more and more speed is being found from improvements in the aerodynamics of tri clothing. In addition to the boundary layer principle described above, minimising seams and loose fabric make a measurable difference. As mentioned above, short sleeved tri suits can be slightly more aerodynamic on a bike than sleeveless suits.

Flapping race numbers are another drag contributor, so make sure everything is well pinned down. At 40km/h, over 80% of the power you put out is spent overcoming drag. Saving even a handful of Watts can save you many minutes.

Comfort in the saddle The pad/chamois in a tri suit is a challenging part to get right. It can’t be as thick as a full-on cycling chamois due to the added bulk on the run, but it does need to provide adequate support and separation from the saddle. Different brands are using everything from a thick-floatypull-buoy pad, to a thin strip of polyester fleece, or even no chamois at all for many of the elite athletes racing up to Olympic distance. Our Lava collection uses a thicker, multi-density long-distance tri chamois

by Italian manufacturer Cytec for added comfort in the saddle. Whereas the shorter distance Aquaflo+ uses our ‘Tri-lite’ made to measure race-specific triathlon pad with fine-line stitching to further reduce any irritation. The lighter pad helps minimise water absorption whilst providing protection during the cycling phase, without impeding your

DURING THE RUN SUPPORT AND COMPRESSION As with swimming, a well-designed tri suit with compression in the right areas will support your core and running efficiency, reduce muscle damage and delay fatigue – important for that sprint finish! Women obviously need some additional support in extra areas, so our tri suits all contain inner support bras for ladies. These are made from a higher denier strength lycra fabric to ensure comfort. The bra allows you to use the main zipper on the front to help you stay cool, without exposing too much chest.

CHAFFING/IRRITATION We’ve all experienced chaffing or irritation during a triathlon. The main culprits are body shape, suit fit, temperature, and moisture. While a suit can’t change your body shape and the fit will always be an individual thing, a suit which wicks moisture away from the skin and dries quickly will give you the best chance of staying comfortable throughout your race.

The Aquaflo+ collection uses a material called ‘Revolution-X’ which is the latest generation of tech-fabric made in Italy. It’s used on the back panels as it is very lightweight, offers 360-degree stretch and is extremely breathable.

TEMPERATURE CONTROL Temperature control is key when racing so consider things like zippers and fabric. You can get both front and rear zippers but if you go for a rear zip, attach an elastic cord to the end of the zip so you can reach it when it comes time to open.

Hydrophobic, moisture wicking fabrics help maintain optimal body temperature in both hot and cold conditions. In hot conditions, it facilitates evaporation which removes heat from the body. In cold conditions, it pulls cold moisture away from the body, reducing the amount of energy required to stay warm.

Pockets In a shorter race you shouldn’t need to carry any gear or nutrition, but in a long course race, you may need pockets. Avoid large, billowy pockets – these create drag and encourage you to carry too much stuff. Smaller pockets located on the back or side of your top and on the legs of your shorts are much more practical. We have thought about this and positioned pockets in all our tri suits. The activate tri suit, designed for shorter distances, contains a little pocket at the back. Whereas the Lava range is designed for long distance so contains pockets on each side of the legs plus a larger pocket at the back, giving you enough space to carry sufficient nutrition throughout the race.

For Ironman or other very long races, also consider a nutrition belt or a race belt either with loops for holding your gels or a pocket – we have a Lyrca or neoprene pouch option.

FAST COACHING

“When it comes to training and racing in triathlon, I am a big believer in THREE things: CONSISTENCY, COMMUNICATION and PERFORMANCE....not results.

These three ingredients helped guide me to 4 World Titles, 3 Olympic Games, 5 British Titles, more than 10 half IRON distance wins and an IRONMAN Title.”

– Tim Don

WWW.TIMDON.COM

FAST COACHING is Tim Don’s training academy for those looking to shave seconds off their times and train under one of the most loved and successful British triathletes.

Fast Coaching is intended to help you: Set racing and training goals Identify personal strengths and weaknesses Create a 12 month plan focusing on goal events 2-3 week rolling program Enhanced individual input, feedback and support Detailed session description for every session where required 30min Skype/phone every two weeks Unlimited email access-response within 12-24hours Adjustment to your weekly training when required.

Communication of training via online training diary with your own personal

account where you can see your upcoming sessions and track your progress Daily email alerts delivered to your private email account, informing you of the next day’s training session including details of the session where relevant Training sessions using Power (bike), GPS (bike and run) and Heart Rate where you have access to this equipment Regular field testing using above equipment to monitor progress and adjust training accordingly Initial setup will include Skype 2x30min an over view of your last 6 months training with analysis and feed back .

For more information on Fast Coaching, please visit www.timdon.com

TIM DON’S TRAINING GUIDE ZONE3.COM