East Lothian Triathlon Club

 

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

 

 

 

Week commencing: 1st July 2002

 

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

 

 

Monday

Swim - Warm-up 2 x 100 swim then 3 x 50 swimming with fists 4 x 50 drills for your technique limiter. Then do 6x50 fast form (on 90"). Long, easy cool down.

Optional session – if you are unable to do all sessions this week – drop this one and have 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 8 Tempo intervals. Rest of time easy ride

 

Run - Fartlek. 25 minutes Warm up well. On rolling course run at a steady pace then when you feel like it increase the pace to race pace for 1-2 minutes as many times as you like. Concentrate on form & cadence! 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-swim 1st 100 easy 2nd 100 fast 3 x 100 swim 1st 50 easy 2nd 50 fast(20 s rest) CD: 100 easy. Total 1200

 

Thursday

Run - Run on hilly route, 35-40 minutes total. Push the pace on climbs concentrate on form on the descents.

 

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 (85-96 RPM) ride last 15 minutes at Tempo pace 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