East Lothian Triathlon Club

Haddington Triathlon Training Plan (6-8 Hours per week plan).

Week commencing: 17^th June 2002

Refer to the key at the bottom of the page for an explanation of unfamiliar terms.

Monday	Swim - WU: 6 x 50 done as 25 choice drill 25 swim. MS: On each interval count strokes focusing on form. 3 x 200 (30") at aerobic effort (well below race-pace). 2 x 50 kick (15") moderate effort. CD: 100 easy swim. Total: 1100. Optional session – if you are unable to do all sessions this week – drop this one and take a rest.
Tuesday	Bike - Tempo ride 1 hour total. Ride at an easy pace for 25 mins then increase the effort (tempo pace) for 20 mins then ride easy for 15 mins Run - Form run, 25 mins, easy pace, count right foot strikes (cadence) aim for 90 per minute. Optional session
Wednesday	Swim - Start slowly and gradually build pace/effort. 4 x 50 done as 25 swim, 25 kick 4 x 50 done as 25 drill (your limiter), 25 swim MS: 6 x 100 (20 s rest) CD: 100 easy. Total 1100
Thursday	Run - Tempo run 35 minutes total. Easy pace 15 mins then increase to Tempo pace for the last 20 minutes
Friday	Bike -Endurance ride, Minimum 1 hour but as long as you can make it. Form Sprint on every 5th minute for the first hour
Saturday	Swim - Club swim session or Mondays optional swim.
Sunday	Combined - Easy ride 1 hour then quick transition to 20 minute easy run

Key

Run/Bike workouts

· Endurance is a moderate pace that you can comfortably maintain, 65-80% Maximum Heat Rate (MHR). A rough guide to your MHR is to subtract your age from 220.

· Tempo Pace is comfortably hard, 5-10 beats below race heart rate, 82-87% MHR

· Form sprints are 15 second sprints with the focus on form rather than speed. This means fast leg speed (high cadence) rather than power, they can be done on a slight downhill or grass.

· Power sprints are short (20-30 second) all out efforts, although the duration is short they do develop real power. Heart rate is not a good indicator

Race pace is as hard as you can go for the distance 90-95% MHR