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Our Spirit and Philosophy
We, at TriZEN, believes that peak performance only comes about when triathletes balance health and safety with a carefully-planned training program.
What do we mean by a “carefully-planned” program? Well, it means a program that builds a strong aerobic and strength base, on which one’s speed and power training will be developed.
A robust base will also help to prevent injuries, which tend to creep in later in the season when the mileage and/or speed pile up.
TriZEN also believes that triathlon training should bring families and friends closer together (hence we have family and corporate memberships as well!). Above all, a HAPPY triathlete is more likely to be a fast and healthy triathlete!
To fully understand what are TriZEN's values, mission, vision and objectives, please refer to our corporate profile.
FAQ
What are the common mistakes people make in their triathlon training?
The MOST COMMON mistake that we observe is not building a strong aerobic base before key races. We live in a society in which people love ‘quick-fixes’; when applied to a grueling sport such as triathlon, that mentality can very likely be detrimental to health and fitness in the long run. What are ‘quick-fixes’?
These are methods of training that yield very short-term results that are oftentimes very misleading and harmful. People making this mistake typically start training for a race by doing a lot of fast-paced and very taxing workouts, without paying enough attention to building a good base (via lower-intensity workouts over progressively long distances).
Sure, their speed will improve quickly – effects can be seen in as short as two weeks. BUT, after a few more weeks, the speed will start to either stagnate or, worse, decrease. Some may even be inflicted with injuries, which can be avoided totally! It is easy to spot these athletes; they are very fast in the beginning of the year but toward the end of the season – when their key races arrive – they will become slower and slower…
Another common mistake is the exact opposite: people doing too many long, slow workouts and not training at speeds and distances specific to their target races. These athletes would train for long distances on the bike and run at intensities much lower than their target pace for Olympic Distance triathlons (assuming that these are their target races). They somehow hope to see miracle on race day and that their mileage will magically turn into fast times.
This is not going to happen! Your training distance and intensity must be specific to what you are aiming for over your target distances.
Do you use special tools in your training programs?
Yes. We do. For the record, above a certain degree, a fast-looking super-duper tri-bike cannot make you any faster than what your body is capable of. We extensively make use of the heart rate monitor, weights & related strength-building devices and stationary bicycle trainer in our programs.
We are also open to using related tools such as cycle-powermeter, swim fins, and endless-pool. Depending on what programs you sign up for, and your focus for the season, we will show you how you can make use of some of these tools (such as the heart rate monitor) to serve your specific needs – both during training and/or races.
How often does TriZEN run its training sessions in a week?
Members who sign up for our TriZEN Triathlon Training Program will have a maximum of 6 sessions per week. However, you need not come for all sessions (TriZEN coaches will specify those key workouts that you should complete in the week to gain optimal results from your program). This is the plan for the 2008 season:
Mondays: Swim (focus on technique)
Tuesdays: Bike (technique and/or speed on stationary trainer) and weights-lifting
Wednesdays: Run (technique work and/or speed)
Thursdays: REST DAY
Fridays: Run (long base-building or base-maintaining runs)
Saturdays: Swim (focus on fitness and strength development)
Sundays: Bike (long base-building or base-maintaining ride) or brick session
May I have an example of how the training sessions will look like for someone training for O.D triathlons?
Of course! Say you are in the base-building phase and have done ONE month of base-building training ALREADY. This is what your Monday’s swim, Tuesday’s bike (on trainer) and Friday’s run MAY look like (NOTE: this is only a guide; TriZEN coaches will tailor your program for you and it is rare that any two persons will have exactly the same workout sessions in a week):
Swim:
Warm-up:
- 400m, varied strokes. We will pay attention on whether you have made progress on your previous swim.
- Stretching in the pool.
- Briefing of the session by coach
Technique:
- Objective: Improving sense of body’s position in water
- Kicking on the side, 6X50m (for each side), rest for 1min after each 50m
- Kicking on the front, 6X50m, rest for 1min after each 50m
- Practice swims, 4X50m, rest for 1min after each 50m
- Objective: Improving economy of kicks in the water
- Kicking with board, 6X50m, rest for 1min after each 50m
- Objective: Improving arm strokes for front crawl
- 4X50m, with pool buoy. Rest for 1min after each 50m. Coaches will point out to you what you can improve on after each 50m.
- Single-armed swim, with pool buoy. 4X50m (on each side). Rest for 1min after each 50m.
- ‘Revision’ swim: continuous, normal swim for 200m, putting what you learn into actual pratice
Cool down:
- 300m, varied stroke, easy swim. Stretch, out of pool.
- Final briefing by coaches.
Bike:
Warm-up:
- 15min. easy spinning on the bike (you shall use your own bicycle for these sessions)
- Stretching off the bike
- Briefing by coaches about the focus and technical points on the workout
Technique:
- Easy spin, at one gear higher, for 5min. Aim for at least 95 revolutions per minute (rpm). Check of heart rate and/or power readings after that 5min.
- Spinups!
- Objective: Improve your overall neuromuscular coordination and ability to use different gear (which will help stimulate different parts of your major cycling muscle groups too)
- 1min. at 100rpm; then 1min. at 105rpm; then 1min at 110rpm; followed by 3min. recovery spin (at 80-90rpm).
- Coach will comment on your effort in this 3min.
- Repeat this for 4 more time
- 1-legged!
- Objective: Improve the efficiency of your pedal stroke by focusing on one leg at a time; develop strength in the major muscle groups in cycling
- Adjust to a gear at which you can pedal with one leg for 1min without break.
- Spin with LEFT leg for 1min. at around 70-90rpm; recover for 1min.; then spin with RIGHT leg for 1min. at around 70-90rpm; recover for 1min. again.
- Do this for 4 more times. Coaches will give you helpful comments along the way.
Cool down:
- 10min easy spin. Stretch off the bike.
- Coaches’ final briefing.
Run:
Objective: To progressively develop strength endurance and economy for the run.
Warm-up:
- Slow jog for 5min. at heart rate (i.e., HR) of 110-120 beats per minute (bpm)
- Stretch and briefing by coaches
Main session:
- 10min. at HR 135bpm, focusing on relaxing face, neck, shoulders, arms and chest
- 10min. at HR 135bpm, focusing on relaxing leg muscles during the recovery phase of each stride. Also practice leaning slightly forward at the waist.
- 5min. at HR140bpm, “knowing what is wrong”-workout. This means that within these 5 minutes, we would like you to do something that is wrong and then switch to the correct way of doing that particular action! E.g., tense up your arms and hands for 1min, running along, and then slowly relaxing them. You will experience the difference it will make by simply relaxing your upper body when running.
- 5min. running drills on the move.
Cool down:
- Slow jog for 5min.
- Stretch and final briefing by coaches
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