10 Steps
TO SUCCESSFUL TRAINING
MultiSportSystem.com has prepared 10 steps for you to better understand our coaching philosophy and sport principles, regardless of your individual goal. After reading the steps that follow you will have what you need to make our MultiSportSystem.com Training Programs work effectively for you:
STEP 1 Medical Examination
It is always important to consult your physician before starting an exercise program. This is particularly true if any of the following apply to your current medical condition:
• chest pain or pain in the neck and/or arm
• shortness of breath
• a diagnosed heart condition
• joint and/or bone problems
• currently taking cardiac and/or blood pressure medications
• have not previously been physically active
• dizziness
If none of these apply to you, start gradually and sensibly. However, if you feel any of the physical symptoms listed above when you start your exercise program, contact your physician right away.
If one or more of the statements listed above applies for you, see your physician before beginning an exercise program. An exercise-stress test may be used to help plan your exercise program.
STEP 2 Understand Intensity and MultiSportSystem.com Intensity Scale (MIS)
The right proportions of different intensities are critical for an effective training program. That's why we always make sure that each athlete can distinguish between different intensities with the help of our MultiSportSystem.com Intensity Scale (MIS).
Heart rate and lactate measurement (if accessible) should only validate and never indicate the intensity or the pace of the training.
MultiSportSystem.com suggests two ways of monitoring training intensity. The primary method is the MIS scale. The second method, which is very sensitive to other physiological factors, is heart rate (HR) measurement.
The following steps will help determine training intensities zones:
Find your maximum heart rate (HRmax)
Recreational athletes calculate HRmax by using this formula:
HRmax = 208 - (0.7 × age)
Competitive athletes will need to perform a simple but intense tests to determine HRmax. Values will vary depending on sport. All tests must be preceded by a proper warm-up.
MultiSportSystem.com suggests a SWIMMING TEST:
3 x 100 with maximum pace, rest 15 seconds between each 100
5 x 50 with maximum pace, rest 15 seconds between each 50
HR measurement taken at end of swim will most likely reach maximum values (HRmax)
MultiSportSystem.com, also, suggests a BIKING or RUNNING TEST:
1 x 12 minutes with maximum pace. Measure HR at end of 12 minutes to reflect HRmax or
4 x 3 minutes, rest 10-15 seconds with maximum pace, measure your HR, it will most likely reach maximum values.
How to use MIS and HR
The primary method of measuring intensity is our MIS scale (a scale of perceived exertion). HR measurements should only validate your feelings. Keep in mind that your HR differs each day, with the same HR one day you can work aerobically and another day anaerobically.
If you learn how to feel different paces and intensities, you will be able train more effectively. All our Training Programs are based on the MIS scale. We want you to listen to your body!
MIS Scale
• 3-4 - easy aerobic training, easy pace, HR between 50-70% of HRmax
• 5-6 - moderate aerobic training, somewhat hard pace, HR between 70-80% of HRmax
• 7-8 - very hard aerobic training (threshold training), very hard pace, HR between 80-87% of HRmax. This pace is similar to the racing pace at the distance of 2500 meters/yards (swimming), 40-80 km (biking) and 10-20 km (running)
• 9 - very hard anaerobic training (VO2max training), extremely hard pace, HR between 87-95% of HRmax. This pace is similar to the racing pace at the distance of 400 meters/yards (swimming), 5-15 km (biking) and 3-5 km (running)
• 10 - extremely hard anaerobic training, fastest possible pace, HR between 95-100% of HRmax. The pace is similar to the racing pace at the distance of 50-100 meters/yards (swimming), 1-3 km (biking), 0.5-2 km (running)
STEP 3 Understanding the Technical Aspects of Sport
One of the biggest mistakes that athletes make is neglecting technical training. Very often it is technique that limits their ability to achieve peak performance.
MultiSportSystem.com has created basic guidelines, and two levels of crucial technical exercises for swimming, biking and running. Swimming requires more technical training because it is done in water.
SWIMMING MultiSportSystem.com technical guidelines:
DOs: earn how to swim other strokes besides –freestyle (FR) (however triathletes don’t need to swim –breaststroke[BR]);
- Lengthen your strokes
- Try to maintain high elbow (anchor position) throughout the entire stroke
- Lower your head if your legs sink (in FR and BK - backstroke)
- Relax during arm recovery, rotate your body (in BK and FR)
- Use body undulation (in BR and FLY – butterfly stroke)
- Always enter your hand gently
- If you are a triathlete you should get in the habit of breathing every three strokes and breathe every two strokes only during hard sets. Breathing bilaterally would help you maintain long, even strokes, and help you swim in a straight line. Also practice lifting your head and spotting when swimming
- Learn how to swim with fast turn-over.
DO NOTs:
- Stroke straight back, you don't want to move water backwards but rather move your body forward
- Kick excessively; learn how to swim with 2-4 beat kick (important for triathletes)
- Swim only slow and long.
BIKING MultiSportSystem.com technical guidelines.
DOs:
- Adjust your bike to maximize comfort and the aerodynamics of riding
- Bike with a rotations per minute (RPM) of 85-105
- Push your foot forward on the top of the spin
- Push your foot backwards on the bottom of the spin
- Get used to riding in an aerodynamic position. You will notice some stress on the lower back at first, but practice and a good lower back stretching routine should lead to successful acclimation.
DO NOTs:
- Only apply force when the foot travels downwards
- Excessively pull your feet up when the foot travels upward
- Let your knees travel in other planes (directions) than the vertical
RUNNING MultiSportSystem.com technical guidelines.
DOs:
- Keep straight posture (or lean slightly forward)
- Keep stride turn-over between 85-105
- Elevate your heel at the end of each stride
- Move your legs and arms in vertical planes
- Minimize horizontal body movements
- Run on a grass or gravel paths. The softer the ground, the better the shock absorption for your knees and hips.
DO NOTs:
- Reach forward with your feet
- Land on your heel (the least effective way of running)
- Slow down your cadence to maximize the stride length
SWIMMING DRILLS
Drills 1 – preparatory training phase
Freestyle and backstroke drills
• Side kicking – kick on your side with arms down by your sides, switch sides every 6 or 12 kicks
• Side kicking 2- kick on right or left side, lower arm out straight, other arm on your side, in FR when you breath rotate your head as little as you can, don’t lift it.
• Side kicking plus 3 strokes – on right or left side 12 kicks, 3 full strokes, 12 kicks on other side
• Deep catch – kick on right or left side, lower arm out straight, execute deep catch by bending arm in elbow. The catch can be done few times before changing sides
• Sail boat drill (FR drill) – kick on right or left side, lower arm out straight, other arm on your side, bring lower arm close to the entry and hold it there for few seconds without rotating the body
• Slow-mo – slow-motion swim
Butterfly and breastroke drills
• Kicking on your back – with streamlined position kicking on your back
• One arm drill (Fly drill) – swim butterfly using single arm only, other arm by your side or straight in front breath to the front
• Arms BR, legs FLY – swim using arms to BR and legs to Fly
• 2 kicks, 1 pull (BR only) – swim BR doing 2 kicks per only 1 arm pull
• 5 kicks, 1 pull (Fly only) – swim Fly doing 5 kicks per only 1 arm pull
• Count till 5 (BR only) – swim Br, after each cycle glide and count till 5
• Slow-mo – slow-motion swim
Drills 2 – competitive training phase
Freestyle and backstroke drills
• Count your strokes – with any intensity count your strokes and try to swim with long, relax strokes
• Catch up drill – during the stroke cycle arms need to meet in front of your body, you can stop there for few seconds or not
• Zipper (FR drill) – you drag your thumb along your body when you stroke
Butterfly and breastroke drills
• Count your strokes – with any intensity count your strokes and try to swim with long, relax strokes
• 3-3-3 (Fly drill) – swim using 3 strokes with one arm, 3 strokes with other arm, 3 x both arms
• 3-3-3 (BR drill) – kick 3 times, pull 3 times, swim 3 full strokes
BIKING DRILLS
Drills 1 – preparatory training phase
• Spins stationary bike – 3 min left leg only, 3 min right leg only
• Square spin – when you spin try to make your feet move in a square
• Spin ups – for example 6 x 30” quick intervals with high RPM
• Max spins – for example 5 x 30 sec, try to spin as fast as you can without your body rocking
• Low RPM – for example 5 x 30 sec ride uphill or against the wind with very low cadence
• Uphill sitting down – for example 5 x 30 sec ride uphill or against the wind sitting on your seat
Drills 2 – competitive training phase
• Uphill standing up – for example 8 x 30 sec ride uphill or against the wind, lift your body of the seat to ride fast
• Low RPM – for example 8 x 30 sec ride uphill or against the wind with very low cadence
• Spin ups – for example 8 x 30” quick intervals with high RPM
RUNNING DRILLS
Drills 1 – preparatory training phase
• Strides – for example 6 x 30 sec accelerate pace with quick RPM
• Heel kick – for example 6 x 30 sec using a short stride and bouncing on your toes, raise your heels as high as possible
• High knee - for example 6 x 30 sec using a short stride and bouncing on your toes, raise your knees as high as possible on each stride
• Quick feet – for example 6 x 30 sec using a short stride and bouncing on your toes, raise your knees as high as possible on each stride but concentrate on decreasing the time of contact between your foot and the ground
• Quick stride – for example 6 x 25m increase your stride rate so that you are taking as many strides as possible, concentrate on foot speed
Drills 2 – competitive training phase
• Strides – for example 8 x 30 sec accelerate pace with quick RPM
STEP 4 – Understanding the Importance of Strength and Flexibility
Another important aspect for effective training is to incorporate proper strength training to the weekly routine. Exercises targeting the “core” (abdominal, back muscles, etc.) are often neglected in training.
These strength exercises can be done without any equipment. Strong core muscles are crucial because they stabilize the body in various exercise positions: horizontal (swimming) or vertical (biking, running). A stronger core enables the athlete to create a greater propulsion force in all sports - swimming, biking and running.
Here are MultiSportSystem.com tips how to improve your strength.
DOs:
- Work on your core strength - abdominal work, back work.
- Work on general strength especially if you've had injuries in the past due to weak muscles/tendons
- Include flexibility exercises between strength sets
- Exercises that are sport specific
DO NOTs:
- Target at maximal strength or muscle hypertrophy (high load, less than 15 repetitions)
- Have strength training more often than three times a week.
STEP 5 – Balanced Diet and Good Hydration
MultiSportSystem.com recommends eating a proper diet and staying hydrated to enable the highest effectiveness training and for best race results. What we eat has a direct impact on the way we train. An elite athlete needs to consume up to 5000 kcal per day, most of it (about 70-80%) has to come from carbohydrates.
Endurance athletes mainly use their body glycogen to train and race. If you provide a high-carbohydrate diet, you have a better chance to train and race more intensely. An athlete also has to provide high quality proteins (about 12-15% of diet) that contain all essential amino acids. MultiSportSystem.com also recommends frequent fluid intake.
Loss of 3% of your body weight by dehydration will greatly affect performance. Learn how to eat and drink!
STEP 6 – Good Pain and Bad Pain
MultiSportSystem.com wants to stress the importance of listening to your body’s signals. Athletes often experience “good pain” the next day after a strong, long training– sort of a dull feeling caused by the tiredness of muscles (recovering after deep glycogen depletion or severe acidosis).
This pain is good for an athlete as long as there is enough rest before the next demanding training. There is also “bad pain” – usually a sharp feeling that is caused by major muscle tissue break down and can be the starting phase of an injury. MultiSportSystem.com advises icing an injury to reduce damaged caused from swelling for the first immediate 24 hours following the injury and not training till the pain stops.
STEP 7 – Recovery Needed
Your training plan – even if it’s the best program for you – is only as effective as its implementation. There are many reasons an athlete may not be able to get adequate rest, which has a direct impact on training.
If the athlete feels too tired, either make the training shorter or don’t do it at all, until recovery is possible. When an athlete rests, his/her body gets stronger. Never neglect proper rest!
STEP 8 – Missed Training is Missed Training
MultiSportSystem.com wants to stress that if you miss one training, you shouldn’t try to make it up the next day. The training process is too precise to rearrange your training week. If you could not complete a session of training, just concentrate on the next.
STEP 9 – Simple Testing System
Any individual athletic qualities that can be both measured and controlled (that are trainable and changeable) should be monitored. All of that information should be analyzed in order to find strengths and weaknesses of the athlete; diagnose the objectives of the training; correct the plan on daily, weekly or monthly basis: prescribe training paces; optimize and individualize the training: and maximize the progression.
Of course when you are a recreational athlete tests will not be as critical as for the competitive athletes. MultiSportSystem.com will guide you through the proper tests in each Training Program.
STEP 10 - Order Your Training Program from MultiSportSystem.com
You are now ready to train. We have the best Simulation Training Programs and Personal Coaching Programs on the market.
If you can be consistent and stay focused on your goals, we can help you. Stay on track, and we promise you that you will succeed.
