East Lothian Triathlon Club

 

Haddington Triathlon Training Plan (5-7 Hours per week plan).

 

 

 

Week commencing: 17th June 2002

 

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

 

 

Monday

Rest Day

Tuesday

Bike - Tempo ride 45 min total. Ride at an easy pace for 30 mins then increase the effort (tempo pace) for 15 mins

 

Wednesday

Novice Swim - Warm up 4 x 25 easy any stroke. Main Set 6x50 done as 25 choice drill 25 swim (30 s rest) + 4x50 swim. Cool down 4x25 easy. Total 700

 

Improvers Swim - Start slowly and gradually build pace/effort. 4 x 50 done as 25 swim, 25 kick 4 x 50 done as 25 drill (your limiter), 25 swim MS: 3 x 100 & 6x50 (20 s rest) CD: 100 easy. Total 1100

 

Thursday

Run - Tempo run 25 mins total. Easy pace 15 mins then increase to Tempo pace for the last 10 mins

 

Friday

Bike - Endurance ride, as long as you can make it.  Form Sprint on every 5th minute. Optional session – if you are unable to do all sessions this week – drop this one.

 

Saturday

Swim - ELTC Club swim session or repeat Wednesdays session

 

Sunday

Combined - Easy ride 40 mins then quick transition to 20 minute 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