East Lothian Triathlon Club

 

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

 

 

 

Week commencing: 8th July 2002

 

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

 

 

Monday

Swim - Test swim.Warm up well then swim 500m at race pace. Record time for future reference

 

Tuesday

Bike - Time Trial. Warm up well then ride an out & back course or circuit of 5 miles at race pace. Carefully note start & finish points and record time and weather conditions.

 

Wednesday

Rest

 

Thursday

Run - Time Trial. Warm up well then run an out & back course or circuit of 1.5 miles. Carefully note start & finish points and record time and weather conditions.

 

Friday

Rest

 

Saturday

Swim - Club swim session or; 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

 

Sunday

Combined - Easy ride followed by easy run, duration to be what you feel like

 

 

 

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