The IRONMAN training glossary. The words behind the workouts, from FTP to taper.
TRAINING
Triathlon has a language of its own. This glossary covers the training and race-day terms you will hear most, from your first brick to race-week taper. Start with the ten key terms, then dig into the rest, or jump to what you need.
Start Here: 10 Key Terms
T1 and T2 (transitions)The fourth discipline of triathlon. T1 is the swim-to-bike change, T2 is the bike-to-run change. Fast transitions save free time.
Brick workoutTwo disciplines back to back, most often a bike then a run, to ready your legs for race-day changeovers.
FTP (Functional Threshold Power)The highest power you can hold on the bike for about an hour. Used to set training zones and pace the ride.
CadenceYour rhythm, pedal strokes on the bike or steps on the run. The right cadence improves efficiency over long distances.
DraftingRiding or swimming close behind another athlete to save energy. Bike drafting is not allowed in most IRONMAN races.
Aid stationSupport points on course for water, electrolytes, and fuel. Plan how and when you use them.
BonkA sudden drop in energy from depleted fuel, often from under-fueling or going out too hard.
PR (Personal Record)Your fastest time at a given distance, a key measure of progress.
Mount and dismount lineMarked points in transition where you must get on or off the bike. Practice them for smoother transitions.
WetsuitA neoprene suit for the swim in colder water, for buoyancy and warmth. Whether it is allowed depends on the water temperature.
Training Intensity and Effort
AerobicWith oxygen. Easy-paced work that improves how your body uses oxygen and burns fat, usually under 80 percent of your maximum heart rate.
AnaerobicWithout oxygen. Harder work used to build strength, speed, and power, which cannot be sustained for long.
Anaerobic thresholdThe point where lactic acid starts to build up in the blood. Also called lactate threshold. Most athletes can hold it for around 30 minutes.
Lactic acidA by-product of hard, anaerobic effort that builds in the muscles and limits how long you can hold a high intensity.
Fat-burning zoneThe heart-rate range where fat is your main fuel source.
Rate of perceived exertion (RPE)A scale of 1 to 10 for how hard an effort feels.
Cardiac driftA rise in heart rate caused by fatigue, dehydration, or heat rather than by going faster.
Maximum heart rateThe highest rate your heart can beat, used to set your training zones.
Heart rateThe number of times your heart beats per minute.
Heart rate monitorA device, often a chest strap, that records and displays your heart rate.
Building Fitness and Peaking
Base trainingSessions that build endurance rather than power or speed.
Adaptation phaseA stretch of training where your body adjusts to a change in load or volume.
IntervalA session split into high-intensity efforts with a period of recovery between each.
Cross trainingUsing a different sport to keep fit, often in the off-season or when injured, such as hiking or mountain biking.
PeakingArriving in your best physical and mental shape for a target race day.
PlateauWhen fitness stops improving despite training. Adding variety and rest usually helps.
TaperReducing training volume and intensity before a race so you arrive fresh, usually one to two weeks for an IRONMAN or IRONMAN 70.3.
A racesYour most important races of the year.
B racesRaces you want to do well at, but may use to test something new or as hard training.
C racesEvents used as training, not always triathlons, such as a 10K run or a cycling time trial.
LimitersThe weaknesses holding back your performance, such as a lack of power, strength, or technique.
Recovery and Warning Signs
Warm-upGradually raising your body temperature to prepare for exercise.
Cool downThe easy last 5 to 20 minutes of a session, to bring the heart rate down and shake out the effort.
RecoveryRest after exercise that lets you later train harder and longer.
Active recoveryEasy movement like walking or light jogging that can aid recovery more than complete rest.
Active restVery easy exercise done only to help the recovery process along.
Rest dayA day off training, usually part of a recovery period.
Delayed onset muscle soreness (DOMS)Soreness from tiny muscle-fiber damage after hard training, usually peaking about 48 hours later.
Overtraining syndromeWhen training breaks the body down faster than it can repair, so fitness falls. More rest is the fix.
Negative splitFinishing the second half of a session or race faster than the first.
HyponatremiaA low sodium level in the body fluids, which can develop when an athlete is low on electrolytes or drinks only water.
Frequently Asked Questions
What are the three parts of a triathlon?
A triathlon is a swim, then a bike, then a run, in that order. The changeovers between them, T1 (swim to bike) and T2 (bike to run), are often called the fourth discipline.
What is the fourth discipline in triathlon?
The fourth discipline is the transition. T1 is the swim-to-bike change and T2 is the bike-to-run change. Practicing smooth, calm transitions can save you real time on race day.
What is a brick workout?
A brick is a workout that combines two disciplines back to back, most often a bike followed by a run. It trains your body for the heavy-legged feeling of starting one discipline straight after another.
What is the difference between aerobic and anaerobic training?
Aerobic training is easy, oxygen-fueled work at a conversational pace that builds endurance and burns fat. Anaerobic training is harder, above your threshold, and builds speed and power but cannot be held for long.
What is a taper?
A taper is the one to two weeks before a race when you cut back training volume and intensity so your body recovers and stores energy, leaving you fresh and sharp on race day.
Put The Terms Into Training
Now train like you mean it. Build your race with the IRONMAN training plans, then brush up on the swim, bike, and run glossaries for discipline-specific lingo.
