East Lothian Triathlon Club

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

Week commencing: 19^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 sprinting out of corners
Tuesday	Run; 35-45 minutes Surges. Warm up for 10 minutes then run at race pace for 2 minutes (easy run to recover for 1 minute), 1 minute race pace (recover 30 seconds), 30 seconds race (recover 30 seconds) . Repeat for entire course. As always maintain good form when running at race pace ie head up looking toward horizon, proud, upright posture, high knees, quick cadence, heels close to backside.
Wednesday	Swim; Warm up 4 x 25 easy any stroke 2x50 25 choice drill, MS swim 1 x 400, 1 x 200, 1 x 100, 1 x 50 (1 minute rest). Cool down 4x25 easy. Total 1050 Improvers Swim; WU. 4 x 50 done as 25 swim, 25 drill. MS: swim 1 x 450 1 x 350, 1 x 250 1 x 150, 1 x 100, 1 x 50 (30 sec rest between sets) CD: 100 easy. Total 1550
Thursday	Easy 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 long intervals. Ride at endurance pace for 10 minutes, include a few short sprints near the end. Then increase to race pace for 12 minutes, recover by pedalling easy for 3 minutes, repeat one more time. Ride at endurance pace for the rest of the time & allow 10 mins easy pedalling afterwards.
Saturday	Club swim session or repeat Wednesdays swim
Sunday	Brick; Easy ride 10 mins then increase to Tempo pace for 30 mins, quick transition to 20 minute tempo run, 10 minute easy run to cool down. 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.