"Any plan of action has costs and risks, but those are far
less than the costs and risks of comfortable inaction". ~JFK
Photo (left): Athlete finishing 5th overall at the 2011 Great Floridian IRON triathlon.
A strong body allows a strong mind; our evolution proves how capable we are. The question remains: do you feel capable of going further and faster than ever before?
Since 1990 I have been fortunate to have been introduced to this mode of self-discovery. Nothing was worth having unless it involved tremendous work ethic, innovation and significant risk-taking. It was this belief that inspired me to create Tranter Triathlon Coaching.
I only invest in quality, like an Ivey-league college: I accept only a few disciplined, passionate and courageous athletes. I have had a 100% success rate qualifying triathletes (TriCan) and ultrarunners (ACU) for the Canadian national team.
Cycling workout - Observations:
- Average power sustained by this athlete was 207 watts for 3 hours (2500 KJ of work)
- The 37-year-old 69 kg athlete possessed a relative output of 3 watts/kg requiring 2500 kcal
- This data suggests a 5-hour 180k Ironman distance bike split was a reasonable goal
- This stress was carefully placed in the program to maximize adaptation
Personal Best program athlete - Olympic-distance triathlete (September)
Running workout - Observations:
- Average heart rate sustained by this athlete was 159 bpm for 1 hour, 19 minutes
- The 35-year old 70 kg athlete possessed a relatively stable pace of 3:45/km for 21k
- Coupling of speed and heart-rate had a high correlation (great aerobic capacity) but had some trouble buffering lactate
- 10k and 21k performance increased when lactate threshold training was introduced in Base II phase
Champion program athlete - Elite AG Duathlete (July)
Cycling workout - Observations:
- Maximum power, a goal of time trialing was achieved at 1100 watts for 4 seconds
- The 40-year old 67 kg athlete possessed a relative maximum power output of 16.4 watts/kg
- Hill climbing ability was simulated in a 10-minute broken effort (5 x 2 min.), holding 450 watts!
- This workout, from the TQTP allowed the athlete to win Duathlon Nationals
Personal Best program athlete - Trail Ultrarunner (October)
Trail ultramarathon workout - Observations:
- Maximal aerobic endurance has been maximized with 7 days to go from race day (**80k race file: located in TTC SECURE LOGIN).
- This athlete is primarily focused on basic physiological needs: conservative pacing, nutrient timing (water/# gels) and foot placement
- 3 days prior, optimal economy was the focus (relaxed posture / gait at race pace) visualizing all weather conditions and coping factors
- Psychological skills (altering "flow/zone" and coping) test: chaffing and frozen fingers at 14k (delay), rolling an ankle (45k), and recovering from a food bonk at 48k (no panic)
WHAT TO EXPECT
Rob Tranter implements:
- Custom-designed ATP (Annual Training Program) Excel files via email and PST (Psychological Skills Training)
- Workout data analysis (from the devices mentioned above), and time management modeling
- Interactive technique analysis, kinesiologist injury prevention, and role modeling what I expect of you!
Please visit services, to view a side-by-side training program comparison, and then visit contact and follow the prompts to submit your application Rob Tranter (Please confirm contact with an email). Thanks!