East Lothian Triathlon Club

 

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

 

 

 

Week commencing: 22ndJuly 2002

 

Refer to the key at the bottom of the page for an explanation of unfamiliar terms. Workouts in red are optional.

 

 

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 4x150 fast form (30" rest) Long, easy cool down.

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

 

Tuesday

Bike - Tempo ride 45-60 mins, on rolling course, push the pace on climbs stay seated as much as possible

 

Run - Fartlek. 30 minutes Warm up well. On flat 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: Pyramid swim 50, 100, 200, 300, 200, 100, 50 CD: 100 easy. Total 1500

 

Thursday

Run - Tempo intervals, warm up 10 mins then increase the pace to Tempo pace for 5 minutes then walk or jog for 1 minute repeat 3 more times then jog or walk to cool down .35-40 minutes total.

 

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 - Ride 55 mins, high cadence (85-96 RPM) ride last 20 minutes at Tempo pace then quick transition to 35 min 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