East Lothian Triathlon Club

Haddington Triathlon Training Plan (7-9 Hours per week plan).

Week commencing: 2^nd September 2002

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

Monday	Day off
Tuesday	Run; 25 minutes endurance with a few short race pace bursts.As always maintain good form when running at race pace ie head up looking toward horizon, proud, upright posture, high knees, quick cadence, heels close to backside.
Wednesday	Swim; WU. 4 x 50 done as 25 swim, 25 drill. MS: swim 2 x 300, 1 x 200, 1 x 100, 2 x 50 (30 sec rest between sets) CD: 100 easy.
Thursday	Bike; 45 mins at endurance pace. Include 2 sets of 5 x 15 second sprints with 45 second recoveries, 3 minutes between sets. Ride at endurance pace for the rest of the time & allow 10 mins easy pedalling afterwards.
Friday	Easy swim mostly drills & short (max 150m) sets Transitions. Practice bike to run. Review stall set-up, dismount, helmet off, shoe change, start run but don’t run more than 20 metres.
Saturday	Bike easy spin include a few short (10 secs) sprints, no more than 30 minutes
Sunday	RACE

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.