Triathlon coach training - planning and coaching triathlon training in a direct practical environment

Selected contents from the current ÖTRV sports regulations are discussed in the subject of rules and regulations. This will not only cover triathlon, but also other competitions such as aquathlons, winter triathlons and many more.

The topics of the lectures include the following:

• Classification of competition distances
• Warnings, penalties & disqualification
• Procedure for time penalties
• Correct behavior of the competitors
• Doping & health
• Rules for the swimming, cycling & running disciplines
• Behavior in the transition zone
• When and how protests and appeals can be made

The central question of training planning is: "How do I structure the loads and unloads in my training in order to optimize my performance improvement?

In other words, WHAT should I train WHEN, how LONG, how HARD and how OFTEN in order to optimally achieve my individual goals.

In triathlon, this task is made a little more difficult. Balancing three sports can be a huge challenge for athletes and coaches alike. In this module, we will look at the synergies and problems involved in training for the three disciplines and what we need to bear in mind if we want to build up our performance in the long term.

In this subject, you will learn about the technical basis of triathlon. You will learn how clean movement sequences, efficient cycling technique and the right equipment have a decisive influence on your performance.

In bike training, you will work on stability, cornering technique, shifting behavior and an economical pedaling motion. In transition training, you practise clear, fast sequences for T1 and T2 so that you save time and get through the competition with confidence. In the transition training, you will learn how to optimize the transition between the disciplines and train the typical transition phase in a targeted manner.

The subject combines all disciplines into a practical overall picture so that you are safer, more efficient and more powerful in the triathlon.

In this subject, a distinction is made between mental and autogenic training. Participants learn the definition and differentiation of mental training, as well as its development and various approaches.

The optimum performance level can be achieved with a mix of relaxation, activation and focus. Various techniques for training awareness, such as visualization, autosuggestion or relaxation methods, are intended to pave the way to this state.

The course then goes deeper with autogenic training, a legally recognized psychotherapy method, which is relaxation training with elements of autogenic training. Participants learn the 3 stages of autogenic training in detail in theory and practice.

"Hitting the wall" refers to a sudden drop in performance due to a "wrong" chosen pace or inadequate nutrition during a competition.

Pacing is of great importance in all (long-term) endurance sports. Especially in triathlon, with its many changes in exertion, this topic becomes even more important.

This also includes race nutrition in the form of drinks or sports nutrition. For many athletes, this is one of the points with the greatest potential for optimization. We explain the latest scientific findings on optimal pacing and race nutrition to help you stay a few steps ahead of the man with the hammer.

Strength training is not only relevant for strength athletes. On the contrary, holistic strength training is now part of the training plan of almost all performance-oriented athletes. The keywords here are "load tolerance, injury profile axis and economy of movement". Even outside of performance-oriented sport, strength training should be an integral part of the life of anyone who cares about their health and well-being.

In this module, you will learn to understand

• Why strength training has relevance for just about everyone
• How strength training can help endurance athletes stay injury-free and improve their performance
• What to look out for when combining endurance and strength training in a training plan
• How strength training should be done for endurance athletes (you'll be surprised)

Of the three disciplines, swimming causes some athletes the greatest difficulties. And not entirely without good reason. Water is a very unfamiliar environment for us humans and anyone who has not spent many hours in this medium from an early age may well experience certain teething problems.

Swimming in open water (open water swimming) also offers further potential for complications. "Fear" or respect for unknown waters, orientation and competing with other athletes are the most important aspects here.

We will teach you how to gradually introduce yourself and your athletes to open water swimming, what to look out for in training and competitions and how you can get the most enjoyment out of this wonderful outdoor activity.

This subject focuses on the riding position in cycling. In addition to physical performance, the optimum seating position for the cyclist forms the basis for efficient power development, low air resistance and relaxed riding.

A perfect setting for the seat and handlebars can be determined based on body data and individual requirements.

The fundamentals of running cover key topics around running training and the role of the running coach. It emphasizes the versatility and importance of running as a sport, as it is an accessible, flexible sport that offers both physical and mental benefits, such as strengthening the cardiovascular system, improving endurance and reducing stress. Emphasis is placed on the physiological basis of running, in particular energy metabolism (aerobic and anaerobic), the function of the cardiovascular system and muscles, and the important role of regeneration in preventing overuse injuries and adapting the body to increasing loads.

Different types of runners, such as recreational runners, ambitious runners and group runners, who each pursue different goals and motivations, are introduced. It is emphasized how important it is for a coach to understand and respond to these individual needs. Motivation and goal setting play a central role, whether through personal, competitive or social drives. Key concepts in running training, such as optimizing the running style, long-term training planning and measures for regeneration and injury prevention are also central topics. This content provides a comprehensive basis for the professional and individual coaching of runners.

The design of long-term performance development (training planning) is one of the central activities of the running coach. Depending on the individual goal of the respective athlete, a variety of factors must be taken into account in order to optimize the planning from a physiological and psychological point of view. The challenges involved in designing an effective training plan vary enormously depending on performance level, (other) professional activity, (genetic) foundations, individual motivation, time constraints and external circumstances.

Anyone who has ever drawn up a training plan for a competition or other sporting goal knows how complex the subject is. Many runners are not aware of how important the right training plan is for success in a competition. It doesn't matter whether you want to run a half marathon, a marathon or even an ultramarathon. Even at these extreme distances, crucial seconds, even minutes, can be shaved off with the right training plan.

Many different factors need to be taken into account in order to optimize planning from both a physiological and psychological perspective.

In this subject, our budding running coaches will take a closer look at training planning, focusing in particular on the following points:

- What factors need to be considered when planning training?
- How can the performance build-up be optimized?
- How can the athlete's motivation be increased?

You need to focus not only on the running route and running style of your future clients, but also on other factors. The points that need to be considered when designing an optimal training plan are the athlete's goals, their current level of performance, the available training equipment and infrastructure, as well as the time and local conditions. When setting goals, it is important to set realistic and achievable targets that motivate the athlete and help them to develop further.

Every runner is different. Not only in terms of their starting level, but also their goals and training. In order to meet the respective requirements, it is important that the running coach knows the needs of his athlete. This is the only way to create a training plan that really increases motivation and leads to the desired goals.

Running technique is, alongside the metabolic (internal) parameters, one of the most important determinants of endurance performance.

The term "movement economy" refers, in simple terms, to the degree of energetic efficiency of running movements. Or in other words, how much energy is consumed with each stride? From observations and studies in recent years, we can conclude that a large number of runners who work on improving their running technique or movement optimization can achieve significant performance improvements.

Improving running technique is particularly relevant for runners who run at a high level and have ambitious goals. When the stride is too long and the foot lands far in front of the body's center of gravity, energy is wasted. The momentum of the running movement is slowed down with each step, and high forces act on the muscles, tendons, joints, and bones, increasing the risk of injury. The risk is especially high for runners who land on their heels, as there is a danger of landing too far in front. It is lower for those who land on the midfoot, automatically placing the foot closer below the body's center of gravity.

Running with an upright posture:
At the end of the flight phase, just before the foot touches the ground, the brain sends a signal to the muscles to prepare for impact. The muscles contract to stabilize the joints. However, if this communication is faulty or too slow, the information does not reach the muscles in time. If the upper body is not properly aligned, ideal landing is not possible. If you have a hollow back, the upper body shifts backward and you land with your foot too far in front. If the upper body is leaning too far forward, clean landing is also not possible.

This section of the Running Coach Training covers the following topics:

• Is there such a thing as the "ideal" running technique?
• What are the determinants of an economical running form?
• Which aspects of running technique should I definitely consider, and where do I have individual leeway?
• What approaches are suitable for improving/changing running technique?

What we feed our body has a direct and significant impact on our physical performance. The actual improvements in running form naturally occur through targeted training. However, without adequate nutrition, even the best training plan is only half as valuable, or can potentially lead to a decline in performance. Well-thought-out nutrition is therefore often the most important supporting act of a holistic training.

In this module, we don't just tell you "how to eat", but teach you the fundamentals. In conjunction with knowledge of human physiology, you will understand why we need certain nutrients, what "tools" are available to us for developing a nutrition plan, and how to evaluate the latest "nutrition trends" found on the internet and social media.

Among other things, you will learn:

• How is the energy we need for physical activity produced in the body?
• How does "normal" nutrition differ from "optimal" sports nutrition?
• How do the world's best endurance athletes eat?
• How much flexibility do I have in creating my optimal nutrition plan?
• What are the key "rules" of holistic sports nutrition?
• Do I need to make special preparations regarding my nutrition for competition day?
• How do I assess a client's nutrition and what "tools" are available to me to improve it?

Understandably, when it comes to training and sports, the body (or the physical aspect) is often at the center of attention. However, nowadays we know that the separation of body and mind is a false dichotomy. The inner attitude, mindset, psyche (call it what you will) has a strong and direct effect on the physical processes in the body. Therefore, it is not surprising that working on or training the inner world offers great potential for improving performance or enhancing training and quality of life.

In this course, we will explain:

• Why is the nature of the "inner world" relevant to training?
• How does my "perception of the world" affect my athletic performance or health?
• What role does the type of my personal goals play? (e.g. intrinsic vs. extrinsic motivation)
• What role does goal setting play and how do I set "optimal" goals?
• What tools do I have to positively influence my inner dialogue?

Preparing for a competition involves targeted measures to optimize performance and minimize stress. The tapering phase plays a decisive role by reducing the training volume before the competition in order to promote regeneration and supercompensation. Performance is increased through adapted intensities and specific training plans. At the same time, this phase enables mental preparation through visualization and relaxation exercises.

Nutrition and hydration are key components of the competition week. Targeted carbo-loading replenishes glycogen stores, while a balanced fluid intake prevents dehydration. On race day, easily digestible, carbohydrate-rich meals are crucial, supplemented by tried and tested gels or drinks during the race.

Structured planning minimizes stress. A packing list ensures that all important items, from shoes to snacks, are prepared. Mental techniques such as visualization boost self-confidence by allowing you to mentally play through the course of the race and possible challenges. Pacemaking helps to optimally control the pace, efficiently allocate energy and reduce mental stress.

After the competition, the focus is on regeneration and reflection. Relaxed movements, targeted nutrition and sufficient sleep promote physical recovery. A feedback session and celebrating successes serve to build motivation for future competitions and analyze progress.

Coaching running groups deals with the effective coaching and motivation of running groups. It highlights the benefits of running groups, including mutual motivation, social networking, health benefits and the opportunity to prepare for competitions by training together. Running groups also offer mental support, variety and help to boost self-confidence.

Another key point is the challenges that can arise in running groups, such as different performance levels, motivation problems and conflicts within the group. Strategies for overcoming these challenges are presented, for example by dividing into groups based on performance, clear communication, varied training sessions and encouraging group dynamics.

The principles of training design such as flexibility, integration and individualization are presented and show how they can be implemented in practice. Examples such as interval training, pyramid runs and technique exercises provide instructions for a varied training program that involves beginners and advanced runners alike. Finally, various methods are presented to make training varied and motivating, including pace groups, relay races and driving games to promote group dynamics and take different needs into account.

In this course, you will learn what a versatile role you play in swimming lessons: You are not only a trainer, but also a motivator, safety expert and guide for your participants.

Special attention is paid to your tasks during training - from planning and implementation to correcting movements and providing individual support for children and adults. You will learn how to reach both target groups with the right approach and the differences between the role of a swimming coach and a swimming instructor.

A central part is also your responsibility in terms of safety and supervision. You will learn how to keep an overview even in heterogeneous groups, avoid accidents and create clear rules for a safe learning environment. Practical case studies will show you how to react to typical situations - from children with a fear of water to adults who are unsure in deep pools.

It also covers communication in the swimming pool: clear instructions despite noise and distance, targeted use of body language, gestures and visual aids. You will learn how to motivate children in a playful way and how to guide adults in an objective and solution-oriented manner.

Teaching swimming techniques and the didactic design of lessons are among the core tasks of a swimming instructor. It is crucial to take into account the age, ability level, motivation and possible fears of the participants and to organize the lessons well in the pool.

The basis is the methodical structure: from the simple to the complex. The initial focus is on floating, gliding and breathing, followed by arm and leg technique and coordination. The differences between children's and adult training, the choice between group or individual training and a clear structure in the pool are central elements.

Participants learn how to design swimming sessions in a technically sensible and target group-oriented way. A practical trainer checklist at the end provides structure and security for your own teaching practice - an indispensable tool for anyone who wants to teach swimming successfully.

The crawl is the fastest and most efficient swimming technique - and one of the most important disciplines in the training of swimmers and triathletes.

The focus is on the basics of the water position, the importance of body tension and the interplay of arm stroke, leg stroke and breathing. Practice-oriented drills help to make movement sequences understandable and promote coordination between the individual technical components. The course also teaches coaches how to quickly recognize mistakes and correct them using visual, verbal or tactile aids.

Another focus is open water swimming, which plays a special role in triathlons and open waters. Here, participants learn how to integrate orientation, safety and tactical aspects such as buoy maneuvers or group starts into their training.

The backstroke is a technique that appears simpler at first glance, but in practice requires the utmost precision . A stable position in the water, a calm head position and even coordination of the arm stroke and leg stroke are the basis for a clean swimming style. In this course, prospective swimming coaches learn how to methodically build up the basics and introduce swimmers to this technique step by step.

In addition to teaching the movement phases, the focus is on correct breathing, which can be done without forced breathing in the backstroke. Participants learn how to train the rhythm between arm stroke and leg stroke with targeted exercises and how to recognize and correct typical errors such as sinking hips, unsteady head position or asymmetrical leg stroke.

In addition, backstroke is treated as a balancing technique. It is not only suitable for technique training, but also for regeneration and active recovery, especially for triathletes and frequent swimmers. Participants learn how to integrate backstroke into training sessions in a meaningful way, whether as a cool-down, in combination with other strokes or as a playful exercise for motivation.

The breaststroke is considered the most complex of all swimming techniques. Arm stroke, leg stroke, breathing and the gliding phase must be precisely coordinated to enable efficient and clean movement in the water. In this course, prospective swimming coaches learn the methodical structure of teaching the technique and receive practical tools for successfully teaching breaststroke.

The course starts by working on the basics: water position, body tension and the correct sequence of movements according to the principle of "pull - breathe - kick - glide". Building on this, arm and leg movements and breathing are introduced step by step and linked methodically. Error recognition is also a central component. Typical problems such as "scissor legs", too hectic breathing or incorrect arm movements are addressed and corrected through targeted corrective exercises and the use of aids.

The next step is to make the technique more economical. Participants learn how to achieve an efficient swimming position, reduce unnecessary movements and use the gliding phase to cover more distance with less effort. This economical approach is particularly important for triathletes and fitness swimmers in order to save energy and increase performance in the long term.

The dolphin swimming style is probably the most demanding and at the same time most elegant discipline in swimming. It requires not only strength, but above all coordination, a sense of rhythm and stable body tension. In this course, prospective swimming coaches learn how to methodically build up the complex whole-body movement and teach it to their swimmers step by step.

The focus is on the wave movement, which is initiated from the hips and continues through the entire body. Building on this basic movement, the arm stroke, leg stroke and breathing are gradually integrated into the technique. In addition to the basics in the water, the course also includes special exercises on land that promote an understanding of movement and make it easier to get started.

Another focus is on the underwater phase, which plays a central role especially after starts and turns. Here, participants learn how to use the dolphin kick efficiently in order to carry speed and momentum with them. This is followed by the combination of all movement sequences into an overall position, whereby the focus is on technical quality and fluid coordination - not speed.

At the end of the course, participants will have a structured concept for teaching the dolphin style in a practical and methodical manner. With a variety of drills, partner exercises and creative approaches, they can introduce this special swimming style to swimmers of all levels and integrate it into their repertoire as effective technique and coordination training.

Effective swimming training is based on targeted planning and load management . In this course, prospective swimming coaches learn how to structure training sessions sensibly, adapt loads and optimally support different target groups.

The focus is on the basics of training theory: swimming goals, stress factors and the differences between children, adults and triathletes. In practice, technique and endurance training are compared, interval methods are tested and strength and speed elements are integrated into training.

In addition, the focus is on turnarounds, push-off techniques and the practical application of progression and periodization. Participants practise how to design training for different performance levels, organize station training and always keep an eye on motivation and efficiency.

Targeted land training is essential to ensure that movements in the water can be performed powerfully, efficiently and injury-free. In this course, prospective swimming coaches learn how to increase the performance of their swimmers through specific strength and athletic training and at the same time create a stable basis for technique and endurance .

The focus is on the practical relevance to swimming. Strength exercises for the shoulder girdle, back, core and legs form the basis for sustainably improving the arm stroke, leg stroke and water position. The training is supplemented by stabilization exercises that promote a stable core and thus optimize power transfer and water position. Another focus is on mobility work for the shoulders and hips, which not only increases mobility, but also prevents injuries and facilitates technical sequences.

Participants learn how to combine strength, stability and mobility in a well thought-out athletics circuit and how to methodically build up land training units. Whether for individuals or entire groups - thanks to varied forms of exercise and flexible training plans, land training becomes an effective and motivating part of swimming training.

Video analysis is a valuable tool in swimming lessons to make technique visible and effectively support the learning process. Precisely because self-perception often differs greatly from the actual movement, it provides both beginners and experienced swimmers with objective feedback and makes progress measurable.

In the course, participants learn what is important in the analysis: water position, arm stroke, leg stroke, breathing and rhythm are systematically examined and typical error patterns are identified for each swimming style. Step by step, the prospective coaches practise not only recognizing errors, but also understanding their causes and selecting suitable correction methods. Great emphasis is placed on comprehensible, motivating and solution-oriented feedback.

In addition to analysis, the focus is also on practical implementation. Participants apply their knowledge to real video examples, develop specific corrections and practise dealing with feedback situations. In this way, they acquire the ability to present their observations clearly and translate them into individual training instructions. At the end of this module, they will have mastered video analysis as a practical tool that can be used to specifically improve technical deficits and make learning progress visible.

A successful swimming course depends not only on teaching technique, but above all on clear organization and a well thought-out structure. In order for training sessions to be effective, varied and motivating, a sound knowledge of structure, course design and feedback methods is required.

In this module, prospective swimming coaches learn how to plan swimming sessions sensibly, structure courses for different target groups and engage participants with motivation and a clear approach. Whether adults, advanced swimmers or triathletes - each group has its own requirements that need to be taken into account.

Through practical examples, discussions and the joint analysis of course plans, participants not only acquire theoretical knowledge, but also valuable tools for implementation in their own lessons.

At the end, they will receive a compact checklist for organization and practice, which will serve as a guide for their future swimming courses.