St Kilda Triathlon Club Coach on The Magic Formula For Interval Training
Triathlon training is a delicate balance of endurance and speed. To truly optimise performance, athletes need a structured training plan that incorporates both interval training and long slow distance sessions (LSD). A triathlon coach plays a crucial role in designing these workouts to ensure athletes maximise their potential without overtraining. By combining the intensity of intervals with the endurance-building benefits of LSD, you can become a faster, more efficient triathlete.
The Science Behind Interval Training
Interval training involves short bursts of high-intensity effort followed by periods of rest or low-intensity recovery. This method pushes your body to adapt by improving cardiovascular efficiency, increasing lactate threshold, and enhancing muscle power.
For example, a run session might include 8 x 400m at race pace or faster, with 90 seconds of easy jogging in between. On the bike, this could translate to 5-minute hard efforts with equal recovery time. These structured intervals train your body to sustain higher speeds and increase endurance without fatigue setting in too early.
The benefits of interval training include:
Improved VO2 max: Your body learns to use oxygen more efficiently, boosting performance.
Increased lactate threshold: You can sustain a higher effort before fatigue kicks in.
Better running, cycling and swimming efficiency: You train your muscles to fire optimally, reducing wasted energy.
The Importance of Long Slow Distance Training
While interval training builds speed, LSD sessions are crucial for developing endurance and aerobic capacity. These sessions are typically performed at 60-70% of maximum effort and last from 60 minutes to several hours, depending on the athlete’s fitness level and race goals.
A typical LSD workout might be a 90-minute steady-state run or a three-hour bike ride at a comfortable pace. The goal is to build a strong aerobic base, which supports faster paces over long distances while improving fat metabolism, oxygen transfer pathways and muscular endurance.
The benefits of LSD training include:
Stronger aerobic base: The ability to sustain efforts over extended periods.
Enhanced fat utilisation: Your body learns to use fat for fuel, sparing glycogen for race day.
Reduced injury risk: Low-intensity training puts less stress on joints and muscles, aiding recovery.
How a Coach Balances Both for Maximum Gains
At St Kilda Triathlon Club, the most holistic triathlon club in Melbourne, triathlon coach Steve Davis structures training to balance these two methods, ensuring optimal adaptation without burnout. A well-designed plan will typically include:
Two to three interval sessions per week, spaced out and planned for optimum recovery between sessions
One or two LSD sessions per week, depending on race goals and training phase
Recovery weeks to absorb training adaptations and prevent overtraining
Coach Steve will also adjust workouts based on individual progress, race schedules, and feedback from the athlete. This personalised approach helps the Melbourne based athletes and online international athletes train smarter, not just harder.
Conclusion
By combining interval training with long slow distance sessions, triathletes can develop both speed and endurance, leading to faster race times and improved overall fitness. A structured plan set by a triathlon coach ensures that each session serves a purpose, helping athletes achieve peak performance without unnecessary fatigue or injury. If you’re looking to get faster, consider dropping Coach Steve at St Kilda Triathlon Club Melbourne a message to fine-tune your training for maximum results.
