East Lothian Triathlon Club

 

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

 

 

 

Week commencing: 5th August 2002

 

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

Sessions in red are optional.

 

This week is the same as week 4, compare your times for the different tests
but don't be too disappointed if there is little or no improvement, some
times may even be slower. The reason for this is that you only really
benefit properly from training when you stop, this is why we have rest days
and rest weeks and why we reduce training volume in the days leading up to
an important race. So enjoy this week, even though you are doing less you
are getting better.

If you record faster times be very pleased with yourself. This is probably
because you have improved your technique or you have a good recovery rate.

 

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