Training the aerobic and anaerobic systems for triathletes

When training for an endurance race that involves spurts of power and speed, both the aerobic and anaerobic systems must be developed.  The anaerobic system can be broken into two parts:  the aerobic alactic system and the anaerobic lactic system (Rollinson, 2010).  Both anaerobic systems do not use oxygen; however, the alactic system lasts only 6-15 seconds and does not build up lactic acid (Rollinson, 2010).

The aerobic system is for endurance and is trained during the base period.  This is the time to develop skills before refining them.  Base training lasts about 12-16 weeks and gives the athlete the chance to work from the low-end of the aerobic heart rate zone to the high end of aerobic endurance.  During base training, low-cadence cycling or hill running can be incorporated for strength development (Russ, 2005).  Swimming strength can be developed by using paddles and by adding a drag suit.

Base training is the time to teach the body to be more efficient by improving the oxygen transport to the muscles and increasing the ability to break down and utilize fat as an energy source (Russ, 2005).  This is done by using long, slow distance training mixed with spurts of speed that test aerobic endurance (Friel, 2011).  The athlete should also train within her aerobic threshold for the amount of time it takes to do a particular leg of the race once or twice per week (Friel, 2011).

The anaerobic system is trained after the base period is finished.  The base period is the time to practice and refine good form in order for sprints to be more efficient and effective.  Anaerobic system training consists of practicing speed bursts with a 1:1 ratio between sprint and race pace.  The goal is to teach the athlete to "kick it" for the time it takes to get a good starting position, pass someone, drop into someone's wake for drafting, or sprint to the finish.

The athlete needs to train both the aerobic and anaerobic system in order to be competitive in a triathlon.  The aerobic system is trained first, with the emphasis on endurance and form.  The anaerobic system is trained next, with the emphasis on short spurts of speed to keep from building up too much lactic acid and fatigue.

References:
Friel, Joe (2011)  Aerobic Threshold Training.  Retrieved on March 24, 2012, from www.active.com/triathlon/Articles/Aerobic_threshold_training.htm

Rollinson, Ayesha (2010)  Benefits of training the anaerobic alactic system.  Retrieved on March 21, 2012, from http://triathlonmagazine.ca/2010/05/sections/training/swim/benefits-of-training-the-anaerobic-alactic-system

Russ, Matt (2005)  Aerobic Base Training--Going Slower to Get Faster.  Retrieved on March 25, 2012, from www.trifuel.com/training/triathlon-training/aerobic-base-training-going-slower-to-get-faster