East Lothian Triathlon Club

 

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

 

 

 

Week commencing: 24th June 2002

 

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

 

 

Monday

Swim - WU: 100 pull. 2 x 50 kick. 100 swim. MS: 2 x 75 (10") done as 25 fast, 25 slow, 25 fast. 1-minute rest. 2 x 75 (10") done as 25 fast, 25 slow, 25 fast. 4 x 25 fast (30"). 2 x 50 fast (30"). CD: 200 very easy. Total: 1000.

Optional session – if you are unable to do all sessions this week – drop this one and take a rest.

 

Tuesday

Bike - Tempo intervals1 hour total. Ride at an easy pace for 10 mins then increase the effort (tempo pace) for 5 mins, ride easy for 1 min then repeat this sequence to give a total of 6 Tempo intervals. Rest of time easy ride

 

Run - Strides/form sprints Warm up. Then 6-8x20 seconds fast on soft, gentle downhill (90 seconds walk back recovery). Cool down easy run.

Optional session.

 

Wednesday

Swim - WU. 4 x 50 done as 25 swim, 25 kick 4 x 50 done as 25 drill (your limiter), 25 swim MS: 2 x 200 2 x 100 (20 s rest) CD: 100 easy. Total 1200

 

Thursday

Run - Tempo run 40 minutes total. Easy pace 10 mins then increase to Tempo pace for the last 30 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 - ELTC Club swim session or Mondays optional swim

 

Sunday

Combined - Easy ride 1 hour high cadence (85-95 RPM) then quick transition to 20 minute tempo 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