JK Coaching - Egon Ivanjšek

his year we, JK coaching service, decided to begin new approach that ensure quality training sessions to athletes all around the world. Basic idea was to prepare 3 months training plan for half ironman distance triathlon. Biggest challenge was how to implement everyday training routine into ordinary life (work, family). In other words how exactly define intensity of the sessions which is main guideline of our system. Structured workouts provided by Trainingpeaks is good way to guide athlete through the process of training. All what athlete need to do is to open free basic account, buy structured based training plan, do some incitive test and athlete can start training like a proffesional. We will show you example of analysis how our plan worked out to a triathlete who is 30 years old and have a job. He provided us all training data from the beginning of the plan. He wasn’t ill, wasn’t injured and had nice consistency in training. Last but not least he is new to our sport and wasn’t swimmer, biker or runner before. He finished Faculty of Sport which gave him basic technical and tactical knowledge about swimming and running. He also got theoretical knowledge about sport exercise and physiology of sport.

photo: Keszthely triathlon 2017

“In September 2017, I decided to take a challenge – Mureck middle distance Triathlon. The goal was to test how and if it is possible to train (even 2x per day) despite full time job (Physical Education teacher). Jaroslav Kovačič and Aleš Suhadolnik were in charge of the preparations. I trained every day, sometimes even 2 times a day. Despite my job I managed to train 11-12 hours per week. Throughout the week shorter and more intensive sessions were scheduled and on weekends sessions were longer. In the first weeks I followed the training well and realization was at 95%. When worload (12-14 hr/week) increased I had some problems with combining my training because and work schedule did not allow me to execute plan as I wanted.  Cycling and swimming weren’t a problem, while running training suffered a bit and I missed couple of important sessions. I felt greatest improvement on swimming and on the bike, which was also noticeable on the race day. I swam in the first group and I came into T2 on 8th position. Due to dehydration I was struggling on the run but still achieved a time of 4h 15min. I am pleased with the results and achievement I made but I know there is still room to make some improvements. I can not wait to jump into new 3 months training block to be stronger and faster on natiaonal LD championship and Belgrade Half in September.”


Analiza Sezone/Season analysis

Graf prikazuje količino teka po tednih v zadnjem letu. V grafu je lepo vidno izpustitev oz. pomanjkanje tekaškega treninga od konca aprila naprej, ko je prišlo do poškodbe. Kljub temu sem 9.9 na Evropskem prvenstvu na Nizozemskem odtekel svoj najboljši IM maraton dosedaj –  2uri 45 minut in svoj prejšnji najboljši čas izboljšal za 10 minut. V celotnem letu je bila povprečna količina teka v tednu pod 3 urami. Cilj za prihodnje leto je za 30 minut dvigniti količino ter ohraniti visoko intenzivnost./

Chart above shows duration of running per week in last 365 days. Shows lack of running sessions from late April till date. It’s all because of injury from which I am suffering from that period. Despite all of it I ran marathon on ECH Long distance championship in Almere 2:45 which is till date fastest marathon off the bike for me. All year around I was averaging sub 3 hours per week. Goal for next season is increase that number for 30 min.


Graf prikazuje količino teka po tednih od poškodbe do Embrunmana. Iz grafa izhaja, da je bila povprečna količina teka v tem obdobju pod 2 urama. Kljub temu sem dosegel 2 čas teka, vsega nekaj sekund za prvim Andrejem Vištico, kar je zadostovalo za absolutno 3. mesto./

Let’s focus on duration of running per week from injury till Embrunman on 15th Aug 2017. We can see that average duration per week in this period was sub 2 hours per week. However I managed to achieve 2nd run split of the day, just seconds behind Andrej Vištica who took the fastest split. At the end I finished 3rd overall.


Iz grafa lahko razberemo, da sem zaradi tekaške poškodbe ob koncu aprila, upad Training stress scora, zmanjšall količino v vseh treh disciplinah treninga. Poskušali smo ohranjali intenzivnost treninga in s tem formo. Strategija se je izkazala za uspešno z uspehom na Embrunmanu!/

In addition we can see decreasing post injury trend of TSS per week because of lower quantity. However we tried to keep high intensity in meaning to retain competitive form. Decision showed to be correct due to some great successes in second half of the season.


Graf je podoben prejšnjemu, le da prikazuje kilometre po tednih./

Next chart shows the same story just expressed in kilometers per week.


Graf prikazuje training stress score in intensity factor za zadnji dve leti. Razviden je postopen dvig intenzivnosti v začetku sodelovanja (od oktobra 2016 dalje) in nato ohranjanje visoke intenzivnosti skozi celotno obdobje treninga. V naslednji sezoni je plan IF dvigniti še za kakšen odstotek!!!!/

If we look over 2 years period we can see that IF (intensity factor – blue columns) was increased little bit from October 2016 and stayed higher throughout the year. Plan for the future is to increase IF for a little bit more (1-3 %).


Graf prikazuje postopen dvig forme, kjer smo bili tik pred poškodbo že zelo visoko na 172,  vendar je CTL ob poškodbi pričel padati. Kljub temu (130 CTL) do konca oddelal odlično sezono. V naslednji sezoni planiramo v tekmovalnem obdobju ohranjati CTL nad 160!!!/

Last chart shows steady increasing CTL (chronical training load) in the first half of the season which reached maximum just before the injury (172). Despite lowering CTL to 130 we had great season but goal for the future is closely to 160 CTL through the race season.