NESTA Triathlon Coach flashcards

33 cards. Read the term and the definition here. The deck at the top of this page is optional.

Olympic distance triathlon

A 1.5 km swim, 40 km bike, and 10 km run. It is the standard short-course distance used at World Triathlon championship events and a common target for age-group athletes.

Draft-legal racing

A format where cyclists may ride in a slipstream behind another rider. Common in elite and many sprint races; drafting is prohibited in most non-drafting age-group races.

Aquathlon

A multisport race consisting of a swim followed by a run, with no cycling leg. Distances vary, but a common format is a 750 m swim plus a 5 km run.

Functional threshold power

The highest average power a cyclist can sustain for about one hour. It anchors training zones, with endurance at 56-75% and threshold intervals near 100%.

Cardiac drift

A gradual rise in heart rate during prolonged steady submaximal exercise, driven by dehydration and rising core temperature. It makes heart rate less reliable than pace or power.

VO2max

The maximum rate of oxygen uptake during intense exercise, expressed in mL/kg/min. It sets the aerobic ceiling and responds to intervals of 3-8 minutes at high intensity.

Lactate threshold

The exercise intensity at which blood lactate begins to rise steeply above resting values, roughly 2 mmol/L. It predicts sustainable race pace better than VO2max.

High-elbow catch

A front crawl arm position where the elbow stays high and the forearm becomes vertical early in the pull. It maximizes propulsion and reduces shoulder impingement risk.

Sighting in open water

Lifting the eyes just above the surface every 6-10 strokes to locate buoys, then re-submerging the head. It preserves body alignment and reduces drag.

Swim drafting

Swimming directly behind or beside another athlete to reduce water resistance. Following the feet saves roughly 5-10% energy compared with leading the pack.

Wetsuit temperature rules

Most age-group races permit wetsuits up to 24°C water temperature and require them below about 16°C. Maximum legal thickness is 5 mm for non-drafting events.

Lemond saddle height method

Saddle height set at 0.883 times the inseam, measured from the bottom bracket center to the top of the saddle. A common starting point refined by knee angle.

Normalized power

A power-meter metric that weights harder efforts more heavily than a simple average. It better reflects the physiological cost of variable rides such as hilly courses.

Training stress score

A metric combining duration and intensity relative to threshold power. TSS = (seconds × NP × IF) / (FTP × 3600) × 100, where IF equals NP divided by FTP.

Cadence in cycling

Pedaling revolutions per minute, typically 80-100 for most riders. Higher cadence reduces neuromuscular fatigue for the run; lower cadence suits climbing and steady efforts.

Running cadence

Steps per minute, with about 170-180 common among efficient runners. Raising cadence 5-10% shortens stride and reduces braking and impact forces per step.

Strides

Short accelerations of about 20 seconds at 5 km pace with full recovery. Done twice weekly, they improve running economy and neuromuscular coordination without adding fatigue.

Running economy

The oxygen cost of running at a given speed, expressed per kilogram of body mass per kilometer. Better economy means less energy for the same pace.

Brick workout

Two disciplines performed back to back, usually bike then run. The first 5-10 minutes of the run show elevated heart rate and altered gait as the body adapts.

T1 transition

The swim-to-bike changeover. Athletes remove the wetsuit, stow cap and goggles, buckle the helmet before touching the bike, and run to the mount line.

T2 transition

The bike-to-run changeover. Athletes dismount at the line, rack the bike legally, remove the helmet, put on running shoes, and exit with nutrition.

Negative split

Completing the second half of a race or workout faster than the first half. It reflects controlled early pacing and is a common goal in Olympic and long-course racing.

Taper

A planned reduction in training volume of about 40-60% over 8-14 days before a key race, while keeping some race-pace intensity so fitness is retained.

Mesocycle

A training block of roughly 3-6 weeks with a specific adaptation target, such as threshold development. Several mesocycles form a season-long macrocycle.

A race

A priority race for which the athlete fully tapers and peaks. Most athletes schedule one or two A races per year, with B and C races as preparation.

Acute:chronic workload ratio

A comparison of recent training load (about 7 days) with longer-term load (about 28 days). Ratios above roughly 1.5 are linked to higher injury risk.

Sweat rate calculation

Body mass lost during exercise plus fluid consumed, divided by session duration. It estimates hourly fluid losses so athletes can plan drinking during long races.

Multiple transportable carbohydrates

Combining glucose and fructose in roughly a 2:1 ratio. Different intestinal transporters absorb each sugar, allowing intake of 60-90 grams per hour with less GI distress.

Hyponatremia

A dangerous drop in blood sodium, usually from over-drinking plain water during long events. Symptoms include nausea, confusion, and swelling; it requires medical care.

Overtraining syndrome

A prolonged performance decline with persistent fatigue, mood disturbance, and elevated resting heart rate lasting more than two weeks. It requires rest and medical evaluation.

RED-S

Relative energy deficiency in sport, caused by insufficient energy intake for training demands. Signs include menstrual disruption, recurrent stress fractures, and poor recovery.

Exertional heat stroke

A medical emergency with core temperature above 40°C and central nervous system dysfunction. Immediate cooling on site precedes transport to hospital.

Informed consent

Explaining training risks, expected benefits, and alternatives before an athlete starts a program, then documenting their voluntary agreement. It supports ethical coaching practice.