http://www.triathlon.org/...nce_in_Triathlon.pdf
Discussion
Ironman training was performed mainly in zone 1, although competition is mainly performed
in zone 2. While a deeper analysis must be made, the training-competition relationship seems
to suggest the importance of easy training versus moderate training (2). These results highlight
the importance of training intensity distribution for optimal training (3,4). For triathletes who
have more time to train, there seems to be a polarized distribution of training. It should be
noted that the 2 subjects who were excluded had trained in zone 2 for 40-50% of the total
training time, suggesting an upper limit for Zone 2 training accumulation. These data suggest,
apart from specific race pace workouts for swimming and cycling events, there is no need to
accumulate additional training in zone 2. However, additional training time seems to result in
optimal performance. But to be successful in a triathlon, it appears that any extra training
should be performed in zone 1. Since triathletes spend the greatest amount time cycling in
both training and competition, it is possible that this is where training can be less intense,
limiting time in zone 2. Further research is needed to test this hypothesis.
Conclusion
The Ironman triathlon is performed mainly in zone 2 (swimming and cycling phases), but
most of the training should be conducted in zone 1 in all disciplines for maximizing
performance.
Discussion
Ironman training was performed mainly in zone 1, although competition is mainly performed
in zone 2. While a deeper analysis must be made, the training-competition relationship seems
to suggest the importance of easy training versus moderate training (2). These results highlight
the importance of training intensity distribution for optimal training (3,4). For triathletes who
have more time to train, there seems to be a polarized distribution of training. It should be
noted that the 2 subjects who were excluded had trained in zone 2 for 40-50% of the total
training time, suggesting an upper limit for Zone 2 training accumulation. These data suggest,
apart from specific race pace workouts for swimming and cycling events, there is no need to
accumulate additional training in zone 2. However, additional training time seems to result in
optimal performance. But to be successful in a triathlon, it appears that any extra training
should be performed in zone 1. Since triathletes spend the greatest amount time cycling in
both training and competition, it is possible that this is where training can be less intense,
limiting time in zone 2. Further research is needed to test this hypothesis.
Conclusion
The Ironman triathlon is performed mainly in zone 2 (swimming and cycling phases), but
most of the training should be conducted in zone 1 in all disciplines for maximizing
performance.