If you have a triathlon or swimming plan you would have noticed there are a lot of two letter acronyms within the swim workouts, this article explains all of them. Swimming Drills: CH = Closed Hands (fists) To complete this drill swim freestyle, but with your hands in a fist. PU = Pull (buoy between legs) Your legs will not be in use, but your arms should follow front crawl. KB = Kickboard (only legs) Arms out in front holding a kickboard, legs kicking as normal (freestyle). SA = Single arm (freestyle) Complete freestyle, but only using one arm. Other arm should be out in front. Change arm every length. SC = Sculling Legs kick as normal, however, you move the water in front of you by pushing your arms laterally (in and out). HU = Head-up front crawl Breath every two strokes, however, before putting your head in the water look out in front to see your direction. This will help with open water swimming. CO = Choice This means you are free to choose which drill or stroke. HP = Hand Paddles Complete freestyle but use hand paddles to increase the weight your arms carry. PO = Polo Stroke Complete freestyle as normal, however, keep your head above the water so you can see out in front. The aim is to improve your navigation when it comes to open water. Swim Strokes FS - Freestyle BS - Breaststroke BC - Back Crawl BU - Butterfly

The BCA training plans come in power and pace by default however, some of you may train in heart rate, which is why this article covers how to change the units in your workouts. Once the training plan has been loaded to your TrainingPeaks calendar click on the workout you want to change form power or pace to heart rate. Then click on the workout structure (the blue section which shows the workout). Once you have click this you will see along the top of the workout is a section called units. Click on the drop down menu to change to the units you want to use. You can see in the screen shot below an example of were the units drop down menu is. In some cases when you change the units from power or pace to heart rate you may need to change the range of the intensity for the workout. It is best you take a look at the heart rate training zones in the link below to see if anything need changing. Bike Training Zones https://www.breakawaycoachingandanalytics.com/post/setting-your-bike-training-zones Run Training Zones: https://www.breakawaycoachingandanalytics.com/post/setting-your-run-training-zones If you need any help please get in touch with BCA. Email: info@breakawaycoachingandanalytics.com

This article goes through how to set-up your bike training zones based off your FTP (Functional Threshold Power) and THR (Threshold Heart Rate). FTP Test First you will need to complete an FTP test, which is a 20 minutes paced max effort. The FTP test take less than an hour, the protocol used in the BCA training plans is below. Warm-up 04 mins @ 50-55% of FTP (2/10 RPE scale) 30 secs @ 100-110% (9/10) 02 mins @ 50-55% (2/10 ) 30 secs @ 100-110% (9/10) 03 mins @ 50-55% (2/10 ) Main Set 20 mins @ paced max effort 100-110% (9/10) Cool Down 10 mins @ 50-55% (2/10 ) FTP Zones Your FTP is 95% percentage of your average power from the 20 minutes effort (FTP = average power x 0.95). Example, FTP = 255w (average power from 20 minutes) x 0.95, FTP = 242w. The below table shows the training zone ranges for power. Within BCA training plans you receive an excel document (within the link to the training guides) which you can use to calculate your FTP and zones based of the below. Table 1: Cycling Power Zones THR Zones Your THR is 6 bpm less than your average heart rate from the 20 minute test (average Heart Rate - 6 = THR). Example, THR = 176bpm (average heart rate from 20 minutes) - 6, THR = 170bpm The below table shows the training zone ranges for heart rate. Within BCA training plans you receive an excel document (within the link to the training guides) which you can use to calculate your THR and zones based of the below. Table 2: Cycling Heart Rate Zones Setting up Zones Once you know your Thresholds (FTP/THR) go to your settings in TrainingPeaks by clicking on your name in the top right of your TrainingPeaks calendar. Then along the left hand side of the setting click 'Zones', you will then see 'Default Heart Rate' appear and under this click the drop down menu in 'Add Activity', click bike, then click add on the right. Once you have done this you will see the below appear. Next, simply input your threshold (you do not need to fill in your Resting Heart Rate or Max Heart Rate) click 'Add Zone' then fill in your training zones based of the tables above or the BCA excel spreadsheet provided in training plans. When you have finished filling in your heart rate zones you can follow the same method for power. Once you have finished both click 'Save and Close' in the bottom right. If you have any questions please let BCA know. Email: info@breakawaycoachingandanalytics.com

This article goes through how to set-up your run training zones based off your THP (Threshold Pace) and THR (Threshold Heart Rate). Threshold Pace Test First you will need to complete an Threshold Pace test, which is a 30 minute paced max effort. The Threshold Pace test take less than an hour, the protocol used in the BCA training plans is below. Warm-up 03 mins @ 70-75% of FTP (3/10 RPE scale) 15 secs @ 100-110% (9/10) 01 mins @ 70-75% (3/10 ) 15 secs @ 100-110% (9/10) 02 mins @ 70-75% (3/10 ) Main Set 30 mins @ paced max effort 100-110% (9/10) Cool Down 08 mins @ 50-55% (2/10 ) Threshold Pace Zones Your Threshold Pace is your average pace from the 30 minutes. For example, if your average pace was 4:31 min/km, your Threshold pace is 4:31 min/km. It is very important that you complete the test along (complete without training partner). The below table shows the training zone ranges for pace. Within BCA training plans you receive an excel document (within the link to the training guides) which you can use to calculate your Threshold Pace and zones based of the below. Table 1: Running Pace Zones THR Zones Your Threshold Heart Rate is your average heart rate from the 30 minutes. For example, if your average heart rate was 181 bpm, your Threshold Heart Rate is 181 bpm. It is very important that you complete the test along (complete without training partner). The below table shows the training zone ranges for heart rate. Within BCA training plans you receive an excel document (within the link to the training guides) which you can use to calculate your THR and zones based of the below. Table 2: Running Heart Rate Zones Setting up Zones Once you know your Thresholds (THP/THR) go to your settings in TrainingPeaks by clicking on your name in the top right of your TrainingPeaks calendar. Then along the left hand side of the setting click 'Zones', you will then see 'Default Heart Rate' appear and under this click the drop down menu in 'Add Activity', click run, then click add on the right. Once you have done this you will see the below appear. Next, simply input your threshold (you do not need to fill in your Resting Heart Rate or Max Heart Rate) then click 'Add Zone' then fill in your training zones based of the tables above or the BCA excel spreadsheet provided in training plans. When you have finished filling in your heart rate zones you can follow the same method for pace. Once you have finished both click 'Save and Close' in the bottom right. If you have any questions please let BCA know. Email: info@breakawaycoachingandanalytics.com

This article goes through how to set-up your Swimming training zones based off your CSS (Critical Swim Speed). CSS Test First you will need to complete an CSS test, which is two tests consisting off a 200 meters effort and a 400 meters effort. The CSS test take less than an 40 minutes, the protocol used in the BCA training plans is below. Warm-up 100 m @ Z1/2 w/ 5 secs rest + (FS = Freestyle) 050 m @ Z1/2 w/ 5 secs rest + (PU = Pull (buoy between legs)) 050 m @ Z1/2 w/ 5 secs rest + (KB = Kickboard (only legs)) 050 m @ Z1/2 w/ 5 secs rest (FS = Freestyle) Rest 30-60 seconds Main Set 200 meters @ max effort Rest 3 minutes 400 meters @ paced max effort Cool Down 200 meter @ cool down using any stroke you wish in zone 1/2 CSS Zones Your CSS is your 400 meters swim minus (-) your 200 meters swim divided (/) by 2. Example: 200m = 3:16 mins/100m 400m = 6:49 mins /100m CSS = 6:49 - 3:16 = 3:33/2 CSS = 1:46 mins/100m The below table shows the training zone ranges for swim paces. Within BCA training plans you receive an excel document (within the link to the training guides) which you can use to calculate your CSS and zones based of the below. Table 1: Swim Pace Zones Setting up Zones Once you know your CSS go to your settings in TrainingPeaks by clicking on your name in the top right of your TrainingPeaks calendar. Then along the left hand side of the setting click 'Zones', you will then see 'Default Heart Rate'. Scroll down till you see Speed/Pace. Under this click the drop down menu in 'Add Activity', click swim, then click add on the right. Once you have done this you will see the below appear. Next, simply input your threshold (or CSS) click 'Add Zone' then fill in your training zones based of the tables above or the BCA excel spreadsheet provided in training plans. When you have finished filling in your zones click 'Save and Close' in the bottom right. If you have any questions please let BCA know. Email: info@breakawaycoachingandanalytics.com

James Craven an Ultra Endurance Cyclist has ridden in the top 10 of a few races including the Transcontinental Race, Transpyrenees Race and Atlas Mountain Race, has written the latest blog for BCA about some of his fantastic experiences. I stumbled on Jonathans BCA training plans through the trainingpeaks online store after Covid-19 forced me to rethink my training. I had a few self supported ultra endurance bike races lined up for the 2020 season but these had all been delayed and I was losing motivation to train. The UK went into lockdown not long after I got back from my first off-road race, the 1200km Atlas Mountain Race, which had taken its toll on my body. Riding around 230 km a day on rocky terrain was tough! I trained over winter with no off season this year as the race was so early in the year. Furthermore, with the need for us all to be sensible when going outdoors to reduce the spread of covid-19, I ended up taking some much needed time away from cycling. But after a couple months of taking it easy and signs of some racing possibly being re-started later in the season, it was time to get back on the bike and build up some fitness. I wanted to regain my fitness fast, and wanted to train using power on an indoor trainer to use my time effectively. For all my previous races I had trained using a combination of a TrainerRoad plan on the indoor trainer (e.g. their Gran Fondo plan), combined with riding long rides outdoors. Many of my friends had recently joined Zwift and I was enjoying racing and riding on the Zwift platform so had cancelled my subscription to TrainerRoad, but I was finding the Zwift training plans terrible. They seemed to have no structure, targeting many zones within the same workout, and no periodisation or change in intensity (e.g. no blocks of heavy load then a bit of rest). Plus it was not easy to customise the plan if needed, and tailor it to take account of my outdoor riding which I do without a power meter. With some searching online I found you can link TrainingPeaks to Zwift. The workout planned for the day in Trainingpeaks would automatically come up in the workout menu on Zwift. I had a quick look through plans on TrainerRoad and found the BCA plans to be what I was looking for at an affordable price. So far I am very impressed, Jonathans plans give loads of information on all the workouts and overviews of the outcomes of the plan. It’s really a holistic plan that doesn't just include cycling training, but also advice on stretching, nutrition, and some strength and mobility sessions planned in as well. These are all things I have previously tried to work into my training but without any professional coaching advice, or consideration to how it complements my plan. I like the workouts, they seem to be a good mix of tempo, V02 max and other sessions, similar to what I have found works for me before. As I was impressed with the plan so far I was keen to work with Jonathan to help me create a slightly more specific plan with some more personalised advice. A big thank you to James for writing this blog, a fantastic ultra-endurance cyclist, who we wish the best of luck for your training. Check out the BCA cycling plans in the link below if this inspired you! Link: https://www.breakawaycoachingandanalytics.com/cycling

Forgetting something on event day can be the worst feeling in the world. As a result, BCA has put together an event day checklist. Cycling - race licence/cash for day licence - gels - spare wheel - turbo/rollers - turbo wheel - helmet (or aero-helmet) - gloves - fluids/electrolytes - sunglasses - pins/race numbers - spare wheels, tires or tubes - bike tools - puncture repair kit - bike pump - computer headset Running - race licence/cash for day licence - gels - towel - race shoes - warm up jacket - socks (not for triathlon) - sunglasses - computer watch Triathlon - race licence/cash for day licence - gels - towel - wetsuit - powder for shoes - swim cap - goggles x 2 (spares) - computer watch - tri-suit - number belt - elastic laces - anti-fog drops - use cycling and running above for bike and run leg. Other - sun cream - travel details/directions - race details - portable phone charger - bento box - post event fuel (fluids and foods). Please let BCA know if there is something missing from the list. Good luck on event day.

The tapering phase will often determine whether you go into an event under cooked, over cooked or just right. Plus, it can even result in fitness gains of 3%. So, what is the most effective way of tapering? The Science Tapering can be summarised by the saying 'less is more'. What tapering specifically means is when training volume declines for a specific period prior your main event and improves performance across a broad range of exercise modes. Tapering is also a critical phase which allows the body to recovery from heavy training loads. Murach et al, (2015) The aim of a tapering is to enhance recovery while maintaining fitness. This can be manipulated across four dimensions, length, frequency, intensity, and volume. However, tapering is not designed to achieve additional adaptations or fitness gains. The length of a taper varies between sports, generally, the longer your event the longer the taper. For example, a marathon may require a two-week taper, whereas a short time trial (< 16km) may only need to be 4 days. On the other hand, the frequency of training should remain the same in highly trained individuals and technique-based sport. For example, in a triathlon context maintaining swimming frequency should be considered the priority. Although, for beginner athletes, frequency should decline by 30-50%. Furthermore, studies have shown decreasing training intensity (i.e. working in < zone 2) while maintaining frequency and volume is not an effective taper. As a result, current studies are suggesting in order to maintain fitness and decrease fatigue, training intensity must remain the same but frequency and volume declines. Lastly, the volume of training is arguably the most important when dropping fatigue. The decline in volume as a percentage varies between studies however, with most falling within a 40-60% range. In addition, training volume should decline exponentially instead of a step-decline or slow linear decline. Adaptations The cumulative fatigue that builds up due to high training volumes can be the consequence of many factors, including the stress of daily training. However, this is also the result of depleted muscle glycogen stores. This results in expanding muscle glycogen stores which is beneficial for carbohydrate loading. Progressively, when training volume declines, fast-twitch muscle fibres respond drastically (peak force can increase by 11% as a consequence of the tapering phase), resulting in an increased exercise economy. The process of fast-twitch fibres hypertrophy (enlargement) can be enhanced with power strength training in the previous training cycle. Recommendations Below is an example of how to taper an intermediate 10km runner. The training frequency and intensity remains the same as the previous phase. In addition, the number of intervals from Wednesday's Week 1 workout also declines by 1. In turn, helping drop fatigue and maintain fitness. Conclusion: The 'less is more' approach is an effective way of tapering and can increase performance by up to 3%. However, this is dependent on three main factors, length, frequency, intensity, and volume. Finally, for best effect, training volume should decline exponentially between 40-60%.

It’s that time of year when you have a chance to rest and recuperate from the season. However, importantly it’s also the perfect time to plan the structure of your next season. Accumulation Phase # 1: The accumulation phase focuses on building a base endurance. Therefore, a large percentage of training focuses on aerobic workouts (with oxygen). As a result, some of the adaptations that occur during this phase include. Mitochondria density Blood volume Heart efficiency The purpose is to make sure the body is fit enough to complete the event specific training (Transformation Phase # 2). This means improvements may increase at a lower rate but should mean the body is fresh for very high intensity work. The TID during phase # 1 follows two methods, pyramidal and polarized training. Pyramidal training follows a split of 80% - 15% - 5% (low intensity – moderate intensity – high intensity). The emphasis on tempo workouts builds an endurance without fatigue spiking. However, as phase # 1 progress more high intensity training is including – polarized training – which follows a split of 80% - 5% - 15%. In addition, often featured in BCA plans are block training (BT). BT is when training focuses on improving specific aspects to an athlete’s attributes within certain micro cycles. Science has shown completing blocks of high intensity training during the accumulation phase improves performance more than not including block training. Recommendations: Don’t be tempted to increase the intensity of workouts/intervals. Have the wisdom to show patience through the plan. If you find long low intensity rides boring, ride with groups/friends. Practice holding the wheel and how to stay safe in a group. Transformation Phase # 2 The Transformation Phase focuses on event specific workouts. Therefore, this often means training intensity increases to match or supersedes event demands. The phase is shorter as event specific training causes a lot more cumulative fatigue (chronic fatigue that builds up over time – both physiological and psychological). Moreover, adaptations made are considerately harder to maintain due to fatigue. Adaptations that occur during the phase include. Lactic Threshold ATP Storage Glycogen Sensitivity However, event specific training changes for different events. For example, if your event is a Gran Fondo that is expected to take 4-5 hours, consider completing a 5-6 endurance ride during phase # 2. Each training plan has broken down the demands the event to make sure training takes you to the next level. Often the TID changes to focus on moderate to high intensity workouts. In some cases, training make even be split 50%-0%-50%. Generally, during phase # 2 all high intensity workouts a match with very low intensity training – the hard workouts are harder and easier workouts are easier. Recommendations: Don’t try to lose weight during the Transformation Phase, since energy demands are very high. The quality of the workout must take priority, so fuelling with the right amount nutrients is critical. Realisation Phase # 3 The Realisation Phase focuses on tapering for the main event. Tapering determines whether an individual is going to be under-trained, over-trained or just right. For optimum results total training volume should decrease between 41-60%. However, shorter taper periods < 1 week can be more. Adaptations include: Exercise Economy Glycogen Storage Heart Thickness The purpose is to allow the athlete to realise their new fitness through recovery, while maintaining the important adaptions that have been made. Similarly, to the Transformation phase, different events have different tapering lengths. Generally speaking, the shorter an event the shorter the taper. For example, a marathon taper may be 2 weeks while a short time trial may be 4 days. Training accommodates for both a Saturday and Sunday event. The Monday of event week has an attached screen shot providing you with the alternate week plan. The default plan sets the event to Sunday, but the alternate plan is for Saturday. Recommendations: Even if you feel a little under-training due to illness etc. that does not mean you should skip the realisation phase. Instead, shortening by up to 50% (1 week instead of 2) would be far more appropriate. Conclusion To conclude training should be broken down into three main segments - Accumulation # 1, Transformation # 2 and Realisation # 3. With this structure you will not peak to early or burn yourself out before event specific training.

The Marathon is considered the pinnacle of human performance, and in addition to this, humans can run the fastest marathon of any species. So, how does one train for the ultimate race? The Science: Our ability to run a marathon is largely influenced by four main factors, VO2 max (your maximal oxygen uptake), running economy (amount of oxygen used at average marathon velocity), Lactate Threshold (LT - when lactic acid accumulates in the bloodstream), and available fuel sources (i.e amount of carbohydrates or fats stored). VO2 max is predominantly genetic, therefore, adaptations through training are limited (5%). As a result, it makes senses to focus training on dealing with the metabolic demands (how efficiently the body uses available fuel sources), increasing running economy and LT. Midgley et al (2007) At the top level, marathons are run at 96% of critical speed (a similar measure of LT). In addition, LT is considered the best predictor of endurance performance (R values are often 0.88 and above - very strong correlation). Meaning, even if you have a lower VO2 max with the right training you can buffer blood lactate levels by up to 10.3%. Progressively, what sets humans apart from other animals when it comes to marathon running is are thermoregulation (maintaining homeostasis). A by product of exercise is heat production, which must be transported to the surface of the skin. The body does this by vasodilating (expanding) the arteries and bloods vessels, and as a result sweat is released from the plasma of the blood. However, the problem with this is you lose sodium (an important electrolyte) through sweat. Furthermore, during training, sodium concentration of sweat increases and they re-enter the body through the reabsorption glands (Eccrine glands) leading the electrolyte back into the bloodstream, thus improving thermoregulation. Which is a key feature in humans that allow us to run further than any other animal. So how do you consider all this when training? LT Training: Unsurprisingly, to increase your LT you will need to endure a bit of pain. Intervals above your Functional Threshold Pace (FTP) can offer improvements 2.5% higher when compared to intervals at threshold. Example 1: WU - 10 mins @ Z1/2 MS - 4 mins @ 104 of FTP + 1 mins @ Z1. x 4-6. CD - 10 mins @ Z1 Example 2: WU - 10 mins @ Z1/2 MS - 2 mins @ 110 of FTP + 30 secs @ Z1. x 6-10. CD - 10 mins @ Z1 *Although technically speaking unless you have been to a lab and completed lactic testing you cannot 100% accurately complete LT training. Nutrition: The body requires 60-90 grams of carbohydrates per hour of exercise lasting longer than 90 minutes. However, it is thought the gut may be a limiting factor to performance as it is not always practical to consume the recommended amount when running. Consequently, increasing the body's ability to metabolise fats may be a more practical way of meeting the required energy demands of a marathon - roughly 2500 Kcals burnt during a marathon (the body stores around 96,000 Kcals). To improve this, try overnight fasting (meaning the last time you eat is 20:00) followed by a training session the next morning (while fasted). Start with short runs (< 20 minutes) and build this up over time. As you improve your bodies threshold for using glycogen (carbohydrates) will increase - meaning you use fats for longer. Conclusion: The main factors to consider in your training is nutritional strategies during a marathon to prevent 'hitting the wall'. Plus, increasing lactic threshold with intervals above FTP are very effective when trying to improve your marathon speed.