East Lothian Triathlon Club

 

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

 

 

 

Week commencing: 15th July 2002

 

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

 

 

Monday

Rest Day

Tuesday

Bike -Tempo intervals 45 min total. Ride at an easy pace for 10 mins then increase the effort (tempo pace) for 5 mins, ride easy for 1 min then repeat this sequence to give a total of 6 Tempo intervals

 

Wednesday

Novice Swim - Warm up 4 x 25 easy any stroke. Main Set 3x50 done as 25 choice drill 25 swim + 2 x 150 & 4 x 50 swim (30 s rest). Cool down 4x25 easy. Total 850

 

Improvers Swim -WU. 4 x 50 done as 25 swim, 25 kick 4 x 50 done as 25 drill (your limiter), 25 swim MS: 2 x 300-swim 1st 200 easy 2nd 100 fast 3 x 100 swim 1st 50 easy 2nd 50 fast(20 s rest) CD: 100 easy. Total 1400

 

Thursday

Bike - Endurance ride/skills practice. Include cornering practice and sprinting out of corners. Optional session – if you are unable to do all sessions this week – drop this one.

 

Friday

Run -Tempo run 35 mins total. Easy pace 10 mins then increase to Tempo pace for 5 mins, walk 1 min then repeat this sequence to give a total of 5 Tempo intervals

 

Saturday

Swim - ELTC Club swim session or repeat Wednesdays session

 

Sunday

Combined - Easy ride 20 mins then increase to Tempo pace for 20 mins, quick transition to 20 minute Tempo 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