NESTA Triathlon Coach cheat sheet

Standard distances: supersprint ~300 m swim/8 km bike/2 km run; sprint 750/20/5; Olympic 1500/40/10; ITU long 3000/80/20; half (70.3) 1900/90/21.1; full (140.3) 3800/180/42.2 km.

Draft-legal racing applies in elite ITU and many sprint amateur waves: drafting on the bike is permitted, and swim-bike-run order is fixed in all formats.

Non-drafting age-group racing enforces a stagger gap; typical draft zone is 12 m behind the leading edge of the front wheel, with 25 m passing allowance.

Duathlon runs run-bike-run (typically 10/40/5 km); aquathlon is swim-run; aquabike is swim-bike with no run leg.

Relay formats split the course among 2-4 athletes, each completing a full swim-bike-run sequence before tagging the next teammate.

Time cutoffs are per discipline and per segment; missing a bike cutoff ends the race even if the athlete is uninjured.

Transition layout: T1 is swim exit to bike out; T2 is bike in to run out; bike and run gear are separated into distinct bags or racks.

Race categories include age group (5-year bands), elite/pro, junior (16-19), and paratriathlon sport classes; rules differ by category.

FTP approximates the highest power sustainable for ~60 min; threshold pace/HR approximates the effort sustainable for ~60 min in running.

Training zones by % of threshold: Z1 <80%, Z2 80-89%, Z3 90-99%, Z4 100-105%, Z5 >106% for power; HR zones shift lower due to cardiac drift.

VO2max intervals: 3-8 min at 106-120% FTP or 3-5 km pace, with work:rest near 1:1; rest intervals must be long enough to complete the target power/pace.

Lactate threshold is the intensity where blood lactate rises above baseline (~2 mmol/L); onset of blood lactate accumulation (OBLA) is ~4 mmol/L.

Cardiac drift: HR rises 5-10% at constant submaximal effort over 60+ min due to dehydration and rising core temperature; pace/power is the more stable metric.

Economy differs by sport: cycling efficiency is ~20-25% of metabolic energy to mechanical work; running economy is O2 cost per kg per km.

Muscle fiber recruitment is size-ordered; long easy volume builds type I capacity, while short hard intervals recruit type II fibers.

Detraining: VO2max falls ~4-6% in the first 2-4 weeks of inactivity, with plasma volume loss driving much of the early decline.

Front crawl catch: high elbow with forearm vertical early; pulling with a dropped elbow reduces propulsion and increases shoulder load.

Stroke rate vs. distance per stroke trade-off: open-water racing typically uses a higher stroke rate than pool distance sets.

Bilateral breathing every 3 strokes supports symmetry and sighting; unilateral breathing suits races with a fixed sun or swell direction.

Sighting: lift the eyes just above the surface every 6-10 strokes, then immediately re-submerge the head to preserve body line.

Drafting positions: directly behind the feet (least resistance, ~5-10% energy saving), at the hip, or in a V-formation off the leader's bow wave.

Pool-to-open-water transfer requires training without walls: continuous 800-1500 m sets, no flip turns, and wetsuit sessions before race day.

Wetsuit rules: legal up to 24°C water in most age-group races; mandatory below ~16°C in many events; thickness max 5 mm.

Pacing: even or negative-split swims beat fast starts; a 1500 m swim at 90-95% of pool 400 m pace is a common target for Olympic distance.

Bike fit landmarks: saddle height ~0.883 × inseam (Lemond method) or knee angle 25-35° at bottom dead center; knee over pedal spindle near KOPS.

Cadence: self-selected 80-100 rpm for most; lower cadence (60-75) suits climbing and long-course steady efforts; higher cadence spares neuromuscular fatigue for the run.

Aerodynamics dominates above ~25 km/h; position (frontal area) matters more than wheel choice; a 10% drag reduction is worth roughly 3-5% speed.

Power meter metrics: normalized power (NP) and intensity factor (IF = NP/FTP); training stress score TSS = (duration s × NP × IF)/(FTP × 3600) × 100.

Gearing: compact 50/34 with 11-32 cassette suits hilly courses; 53/39 with 11-28 suits flat, strong riders.

Cornering and descending: brake before the turn, outside-inside-outside line, weight on the outside pedal, eyes through the exit.

Drafting in non-draft races is illegal; the legal gap and passing rules are enforced by marshals with time penalties or DQ.

Bike training distribution: base endurance Z2 rides, threshold intervals (2×20 min at FTP), VO2max (5×4 min at 110-115% FTP), and sprint work.

Cadence target ~170-180 steps/min reduces overstriding and braking forces; increasing cadence 5-10% shortens stride and lowers impact per step.

Foot strike: forefoot/midfoot landing reduces peak vertical loading rate but increases Achilles and calf load; transition gradually over 8-12 weeks.

Running zones by pace: easy (conversational, 65-75% HRmax), marathon (~80-85%), threshold (~88-92%), interval (~95-100%), repetition (>100%).

Long run: 20-35% of weekly volume, typically 90-150 min for Olympic-distance athletes and 2-3 h for long-course.

Weekly volume progression: increase no more than ~10% per week, with a down week every 3-4 weeks to consolidate adaptation.

Running economy improves with strides (4-6 × 20 s at 5 km pace, full recovery) 2× per week and with strength training.

Hill repeats build strength and economy: 6-10 × 60-90 s uphill at 5 km effort, jog down recovery.

Treadmill vs. outdoor: treadmill at 1% incline approximates outdoor flat running cost; outdoor heat, wind, and terrain add load.

Brick = two disciplines back-to-back, usually bike then run; the first 5-10 min of the run shows elevated HR and altered gait from the bike.

Weekly brick frequency: 1-2 per week in build phases; long-course athletes do 1-2 race-simulation bricks of 3-5 h bike + 30-60 min run.

Transition practice: rehearse mount/dismount, shoe entry with rubber bands, helmet-on-before-bike, and racking in T2.

T1 sequence: wetsuit off, cap and goggles stowed, helmet on and buckled before touching the bike, then run to mount line.

T2 sequence: dismount at line, rack bike by saddle or bars per rules, helmet off, running shoes on, grab nutrition, exit.

Race-day pacing: start the swim controlled, bike at 85-90% FTP for Olympic and 70-80% for long-course, run negative split where possible.

Heat management: pre-cool with ice, drink to thirst, use aid stations on the run, and lower target power/pace by 5-10% above 25°C.

Pacing error: going >105% FTP in the first 20 km of the bike typically costs 5-10 min on the run through glycogen depletion.

Macrocycle = annual plan; mesocycle = 3-6 week block; microcycle = 1 week; each has a specific adaptation target.

Classic periodization: base (aerobic volume), build (intensity), peak (race-specific), taper (volume down 40-60%, intensity maintained 1-2 weeks).

Block periodization: concentrated load blocks (e.g., 3 weeks of VO2max) with recovery weeks; suits advanced athletes with high training age.

Taper: reduce volume 40-60% over 8-14 days while keeping some race-pace intensity; fitness is retained, fatigue dissipates.

Annual hours: Olympic-distance athletes often train 8-12 h/week; long-course 12-20 h/week; hours should match race distance and athlete history.

Reverse periodization: high intensity early with volume added later; useful for time-crunched athletes and short-course racers.

Key race selection: A races (peak), B races (tune-up, partial taper), C races (training, no taper); typically 1-2 A races per year.

Load monitoring: acute:chronic workload ratio (7-day:28-day) above ~1.5 correlates with elevated injury risk.

Carbohydrate intake: 30-60 g/h for sessions 1-2.5 h; 60-90 g/h (multiple transportable carbs, glucose+fructose 2:1) for >2.5 h.

Pre-race meal: 1-4 g/kg carbohydrate 1-4 h before start; low fiber and low fat to reduce GI distress.

Hydration: sweat rate = (pre-weight − post-weight + fluid intake)/duration; replace 80-100% of losses in long sessions.

Sodium: 300-700 mg/L of fluid is typical; heavy sweaters may need 1000+ mg/h; hyponatremia risk if over-drinking plain water.

Protein: 1.2-2.0 g/kg/day for endurance athletes; 20-40 g per meal; post-session 0.3 g/kg within 2 h supports recovery.

Caffeine: 3-6 mg/kg 30-60 min pre-race improves performance; avoid in the final 6-8 h before sleep.

Race fueling plan should be rehearsed in training: gut training 2-4 weeks before race with race-day products and timing.

Post-race recovery: 1.0-1.2 g/kg/h carbohydrate for 4 h plus 0.3 g/kg protein to restore glycogen and repair muscle.

Common triathlon injuries: swimmer's shoulder (impingement), patellofemoral pain, ITB syndrome, Achilles tendinopathy, and lower back pain from bike position.

Load management: sudden spikes in volume or intensity drive most overuse injuries; keep weekly increases ≤10%.

Recovery: sleep 7-9 h/night; HRV and resting HR trends guide training adjustments; a 5-10 bpm rise in resting HR can signal fatigue or illness.

Overtraining syndrome signs: performance decline, persistent fatigue, mood disturbance, elevated resting HR, and recurrent illness lasting >2 weeks.

RED-S (relative energy deficiency in sport) affects both sexes; warning signs include amenorrhea, low libido, recurrent stress fractures, and poor recovery.

Concussion and head injury: return-to-play protocol after any head impact; no return same day in most guidelines.

Heat illness: exertional heat stroke is a medical emergency; cool first, transport second; core temp >40°C with CNS dysfunction.

Strength training 2× per week (hip, core, calf, shoulder) reduces injury risk and improves economy; keep it in-season, not just off-season.

Scope of practice: coaches program training and lifestyle; they do not diagnose, prescribe, or treat medical conditions - refer to a physician or dietitian.

Informed consent: explain training risks, expected benefits, and alternatives before starting a program; document athlete agreement.

Confidentiality: athlete health data, performance metrics, and personal information are private; share only with explicit consent.

Communication cadence: weekly check-ins (RPE, sleep, soreness, life stress) plus a monthly review; adjust plan based on athlete feedback.

Feedback model: ask open questions, listen, reflect back, then agree on one or two actionable changes; avoid prescribing without dialogue.

Ethics: no doping, no sexual harassment, no financial exploitation; follow the national federation's code of conduct and safe-sport policy.

Cultural and gender sensitivity: adapt language, training times, and race selection to the athlete's context and goals.

Record keeping: log sessions, test results, injuries, and athlete-reported wellness; data supports evidence-based plan adjustments.

Standard distances: supersprint ~300 m swim/8 km bike/2 km run; sprint 750/20/5; Olympic 1500/40/10; ITU long 3000/80/20; half (70.3) 1900/90/21.1; full (140.3) 3800/180/42.2 km.

Draft-legal racing applies in elite ITU and many sprint amateur waves: drafting on the bike is permitted, and swim-bike-run order is fixed in all formats.

Non-drafting age-group racing enforces a stagger gap; typical draft zone is 12 m behind the leading edge of the front wheel, with 25 m passing allowance.

Duathlon runs run-bike-run (typically 10/40/5 km); aquathlon is swim-run; aquabike is swim-bike with no run leg.

Relay formats split the course among 2-4 athletes, each completing a full swim-bike-run sequence before tagging the next teammate.

Time cutoffs are per discipline and per segment; missing a bike cutoff ends the race even if the athlete is uninjured.

Transition layout: T1 is swim exit to bike out; T2 is bike in to run out; bike and run gear are separated into distinct bags or racks.

Race categories include age group (5-year bands), elite/pro, junior (16-19), and paratriathlon sport classes; rules differ by category.

FTP approximates the highest power sustainable for ~60 min; threshold pace/HR approximates the effort sustainable for ~60 min in running.

Training zones by % of threshold: Z1 <80%, Z2 80-89%, Z3 90-99%, Z4 100-105%, Z5 >106% for power; HR zones shift lower due to cardiac drift.

VO2max intervals: 3-8 min at 106-120% FTP or 3-5 km pace, with work:rest near 1:1; rest intervals must be long enough to complete the target power/pace.

Lactate threshold is the intensity where blood lactate rises above baseline (~2 mmol/L); onset of blood lactate accumulation (OBLA) is ~4 mmol/L.

Cardiac drift: HR rises 5-10% at constant submaximal effort over 60+ min due to dehydration and rising core temperature; pace/power is the more stable metric.

Economy differs by sport: cycling efficiency is ~20-25% of metabolic energy to mechanical work; running economy is O2 cost per kg per km.

Muscle fiber recruitment is size-ordered; long easy volume builds type I capacity, while short hard intervals recruit type II fibers.

Detraining: VO2max falls ~4-6% in the first 2-4 weeks of inactivity, with plasma volume loss driving much of the early decline.

Front crawl catch: high elbow with forearm vertical early; pulling with a dropped elbow reduces propulsion and increases shoulder load.

Stroke rate vs. distance per stroke trade-off: open-water racing typically uses a higher stroke rate than pool distance sets.

Bilateral breathing every 3 strokes supports symmetry and sighting; unilateral breathing suits races with a fixed sun or swell direction.

Sighting: lift the eyes just above the surface every 6-10 strokes, then immediately re-submerge the head to preserve body line.

Drafting positions: directly behind the feet (least resistance, ~5-10% energy saving), at the hip, or in a V-formation off the leader's bow wave.

Pool-to-open-water transfer requires training without walls: continuous 800-1500 m sets, no flip turns, and wetsuit sessions before race day.

Wetsuit rules: legal up to 24°C water in most age-group races; mandatory below ~16°C in many events; thickness max 5 mm.

Pacing: even or negative-split swims beat fast starts; a 1500 m swim at 90-95% of pool 400 m pace is a common target for Olympic distance.

Bike fit landmarks: saddle height ~0.883 × inseam (Lemond method) or knee angle 25-35° at bottom dead center; knee over pedal spindle near KOPS.

Cadence: self-selected 80-100 rpm for most; lower cadence (60-75) suits climbing and long-course steady efforts; higher cadence spares neuromuscular fatigue for the run.

Aerodynamics dominates above ~25 km/h; position (frontal area) matters more than wheel choice; a 10% drag reduction is worth roughly 3-5% speed.

Power meter metrics: normalized power (NP) and intensity factor (IF = NP/FTP); training stress score TSS = (duration s × NP × IF)/(FTP × 3600) × 100.

Gearing: compact 50/34 with 11-32 cassette suits hilly courses; 53/39 with 11-28 suits flat, strong riders.

Cornering and descending: brake before the turn, outside-inside-outside line, weight on the outside pedal, eyes through the exit.

Drafting in non-draft races is illegal; the legal gap and passing rules are enforced by marshals with time penalties or DQ.

Bike training distribution: base endurance Z2 rides, threshold intervals (2×20 min at FTP), VO2max (5×4 min at 110-115% FTP), and sprint work.

Cadence target ~170-180 steps/min reduces overstriding and braking forces; increasing cadence 5-10% shortens stride and lowers impact per step.

Foot strike: forefoot/midfoot landing reduces peak vertical loading rate but increases Achilles and calf load; transition gradually over 8-12 weeks.

Running zones by pace: easy (conversational, 65-75% HRmax), marathon (~80-85%), threshold (~88-92%), interval (~95-100%), repetition (>100%).

Long run: 20-35% of weekly volume, typically 90-150 min for Olympic-distance athletes and 2-3 h for long-course.

Weekly volume progression: increase no more than ~10% per week, with a down week every 3-4 weeks to consolidate adaptation.

Running economy improves with strides (4-6 × 20 s at 5 km pace, full recovery) 2× per week and with strength training.

Hill repeats build strength and economy: 6-10 × 60-90 s uphill at 5 km effort, jog down recovery.

Treadmill vs. outdoor: treadmill at 1% incline approximates outdoor flat running cost; outdoor heat, wind, and terrain add load.

Brick = two disciplines back-to-back, usually bike then run; the first 5-10 min of the run shows elevated HR and altered gait from the bike.

Weekly brick frequency: 1-2 per week in build phases; long-course athletes do 1-2 race-simulation bricks of 3-5 h bike + 30-60 min run.

Transition practice: rehearse mount/dismount, shoe entry with rubber bands, helmet-on-before-bike, and racking in T2.

T1 sequence: wetsuit off, cap and goggles stowed, helmet on and buckled before touching the bike, then run to mount line.

T2 sequence: dismount at line, rack bike by saddle or bars per rules, helmet off, running shoes on, grab nutrition, exit.

Race-day pacing: start the swim controlled, bike at 85-90% FTP for Olympic and 70-80% for long-course, run negative split where possible.

Heat management: pre-cool with ice, drink to thirst, use aid stations on the run, and lower target power/pace by 5-10% above 25°C.

Pacing error: going >105% FTP in the first 20 km of the bike typically costs 5-10 min on the run through glycogen depletion.

Macrocycle = annual plan; mesocycle = 3-6 week block; microcycle = 1 week; each has a specific adaptation target.

Classic periodization: base (aerobic volume), build (intensity), peak (race-specific), taper (volume down 40-60%, intensity maintained 1-2 weeks).

Block periodization: concentrated load blocks (e.g., 3 weeks of VO2max) with recovery weeks; suits advanced athletes with high training age.

Taper: reduce volume 40-60% over 8-14 days while keeping some race-pace intensity; fitness is retained, fatigue dissipates.

Annual hours: Olympic-distance athletes often train 8-12 h/week; long-course 12-20 h/week; hours should match race distance and athlete history.

Reverse periodization: high intensity early with volume added later; useful for time-crunched athletes and short-course racers.

Key race selection: A races (peak), B races (tune-up, partial taper), C races (training, no taper); typically 1-2 A races per year.

Load monitoring: acute:chronic workload ratio (7-day:28-day) above ~1.5 correlates with elevated injury risk.

Carbohydrate intake: 30-60 g/h for sessions 1-2.5 h; 60-90 g/h (multiple transportable carbs, glucose+fructose 2:1) for >2.5 h.

Pre-race meal: 1-4 g/kg carbohydrate 1-4 h before start; low fiber and low fat to reduce GI distress.

Hydration: sweat rate = (pre-weight − post-weight + fluid intake)/duration; replace 80-100% of losses in long sessions.

Sodium: 300-700 mg/L of fluid is typical; heavy sweaters may need 1000+ mg/h; hyponatremia risk if over-drinking plain water.

Protein: 1.2-2.0 g/kg/day for endurance athletes; 20-40 g per meal; post-session 0.3 g/kg within 2 h supports recovery.

Caffeine: 3-6 mg/kg 30-60 min pre-race improves performance; avoid in the final 6-8 h before sleep.

Race fueling plan should be rehearsed in training: gut training 2-4 weeks before race with race-day products and timing.

Post-race recovery: 1.0-1.2 g/kg/h carbohydrate for 4 h plus 0.3 g/kg protein to restore glycogen and repair muscle.

Common triathlon injuries: swimmer's shoulder (impingement), patellofemoral pain, ITB syndrome, Achilles tendinopathy, and lower back pain from bike position.

Load management: sudden spikes in volume or intensity drive most overuse injuries; keep weekly increases ≤10%.

Recovery: sleep 7-9 h/night; HRV and resting HR trends guide training adjustments; a 5-10 bpm rise in resting HR can signal fatigue or illness.

Overtraining syndrome signs: performance decline, persistent fatigue, mood disturbance, elevated resting HR, and recurrent illness lasting >2 weeks.

RED-S (relative energy deficiency in sport) affects both sexes; warning signs include amenorrhea, low libido, recurrent stress fractures, and poor recovery.

Concussion and head injury: return-to-play protocol after any head impact; no return same day in most guidelines.

Heat illness: exertional heat stroke is a medical emergency; cool first, transport second; core temp >40°C with CNS dysfunction.

Strength training 2× per week (hip, core, calf, shoulder) reduces injury risk and improves economy; keep it in-season, not just off-season.

Scope of practice: coaches program training and lifestyle; they do not diagnose, prescribe, or treat medical conditions - refer to a physician or dietitian.

Informed consent: explain training risks, expected benefits, and alternatives before starting a program; document athlete agreement.

Confidentiality: athlete health data, performance metrics, and personal information are private; share only with explicit consent.

Communication cadence: weekly check-ins (RPE, sleep, soreness, life stress) plus a monthly review; adjust plan based on athlete feedback.

Feedback model: ask open questions, listen, reflect back, then agree on one or two actionable changes; avoid prescribing without dialogue.

Ethics: no doping, no sexual harassment, no financial exploitation; follow the national federation's code of conduct and safe-sport policy.

Cultural and gender sensitivity: adapt language, training times, and race selection to the athlete's context and goals.

Record keeping: log sessions, test results, injuries, and athlete-reported wellness; data supports evidence-based plan adjustments.