East Lothian Triathlon Club

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

Week commencing: 22ndJuly 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 ride 45 min total. Ride on a rolling course, push pace to tempo on all climbs, try to ride at least half the time at Tempo pace
Wednesday	Novice Swim - Warm up 4 x 25 easy any stroke 3x50 done as 25 choice drill 25 swim MS swim 50, 100, 200, 100, 50 (30 s rest). Cool down 4x25 easy. Total 950 Improvers Swim -WU. 4 x 50 done as 25 swim, 25 kick 4 x 50 done as 25 drill (your limiter), 25 swim MS: Pyramid swim 50, 100, 200, 300, 200, 100, 50 (30 sec rest between sets) CD: 100 easy. Total 1500
Thursday	Bike - Endurance ride/skills practice. Include cornering practice and sprinting out of corners
Friday	Run -Form sprints (see notes), run to a grass track or football field to warm up (at least 10 mins.) Then do 6 x 15 second sprints with about 1 minute walking or jogging between sprints. Run at an easy pace for another 15 minutes.
Saturday	Swim - ELTC Club swim session or repeat Wednesdays session
Sunday	Combined - Easy ride 10 mins then increase to Tempo pace for 25 mins, quick transition to 25 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