East Lothian Triathlon Club

Haddington Triathlon Training Plan (7-9 Hours per week plan).

Week commencing: 12^th August 2002

Refer to the key at the bottom of the page for an explanation of unfamiliar terms.</p>

Monday	Day off or Bike Endurance ride/skills practice. Include cornering practice and 10 x 30 second Power Sprints
Tuesday	Run; 40-50 minutes Short Hill repeats. Warm up well then run at race pace on a hill that takes around 1.5 minutes to reach the top (or start part way up and run for 1.5 mins) jog back down and repeat 5 more times. Rest of time run at endurance pace. Try to maintain good form when running up hill at race pace ie head up looking toward horizon, proud, upright posture, high knees, quick cadence, heels close to backside.
Wednesday	Swim; WU. 4 x 50 done as 25 swim, 25 kick 2 x 100 done as 50 drill (your limiter), 50 swim MS: swim 1 x 400 1 x 300, 1 x 200 1 x 100 1 x 50 (30 sec rest between sets) CD: 100 easy. Total 1550
Thursday	Endurance run/skills practice. Pick one or two of the items given under good form on Tuesdays run and work on improving it
Friday	Bike; 45-60 mins Race pace intervals. Ride at endurance pace for 10 minutes, include a few short sprints near the end. Then increase to race pace for 4 minutes, recover by pedalling easy for 1.5 minutes repeat to give a total of 8 intervals. Allow 10 mins easy pedalling afterwards
Saturday	Club swim session or repeat Wednesdays swim
Sunday	Brick; Warm up then ride at endurance pace for 20 minutes increase to race pace for 20 minutes, quick transition to 20 minute Tempo run, drop back to Endurance pace for 20 minutes. Pick one or two of the items given under good form on Tuesdays run and work on improving it

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.