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Anaerobic Triathlon Training Methods
Adding variety and Technique to Your Triathlon Speed and Endurance Training

Exercise or training sessions are described as either aerobic or anaerobic. The truth is, in most types of sustained triathlon training there is a period of anaerobic and aerobic training involved. A good example of this in action occurs when you go for a run. The anaerobic metabolism provides your body with energy at the beginning and end of your run. What about that “sweet spot” in the middle? This is what is commonly referred to as the “zone”. Your aerobic metabolism supports what happens in this zone, or steady state of that same run, bike or swim.

Okay, so on to the important question: “How do I use this to become faster?”
You can increase both aerobic and anaerobic capacity by using the proper training techniques. For aerobic training information you can read more at MyTriathlonTrainer

Anaerobic Training
Sprints

Sprint training helps develop speed and increase muscle strength. For Sprint Training to be effective, a triathlete must sprint repeatedly at maximum speed while allowing for complete recovery between sprints. Generally, it takes about 6 seconds for a runner to go from 0 to maximum speed. For a runner, this means traveling about 55 to 60 meters to reach top speed.
Acceleration Sprints
Acceleration Sprint training is all about building speed and strength. Running speed is gradually increased from jogging to striding to sprinting, followed by a recovery walk. Then this sequence is repeated. Intervals may range from 50 to 100 meters each. For example: 50 meters jogging, 50 meters striding, 50 meters sprinting and 50 meters walking.

Fartlek Training

Okay, okay, even I have to laugh a little when I say the word – but the results this training will yield will have you laughing all the way across the finish line. The word Fartlek means “speedy play” in Swedish. It involves running at fast and slow speeds on both level and hilly courses. Unlike interval training, the fartlek form of training does not involve specific exercise and rest periods – you do it as desired, For example, you may say that your training buddy “I’ll race you to the corner,” and you both would run as fast as you can to that point. You may run at a slower pace for a few minutes, then run fast again for as long as you want. In other words, it is a speed workout without structure. As such is it well suited to general conditioning and provides variety to workouts.

Interval Training*

During Interval Training, exercise is alternated with rest periods. Rest periods usually involve mild to light exercise. Generally, in swimming you should just rest in the shallows during the relief periods. The duration, intensity, repetitions, length and type of relief intervals are chosen to suit specific exercise performance requirements. Interval Training allows you to train at a higher intensity than you could if you were exercising continuously. This type of training helps to develop the muscle ATP – PC energy system. However, both aerobic and anaerobic metabolism can be improved by Interval Training.

This chart will prove helpful when you are planning your anaerobic training sessions.
These training methods will add a lot of variation to your triathlon training. Remember, to train smart and stay healthy. For more triathlon training information and tips visit http://www.MyTriathlonTrainer.com on Facebook and Twitter.

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