East Lothian Triathlon Club

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

Week commencing: 29^th July 2002

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

Sessions in red are optional.

Monday	Day off or Bike Endurance ride/skills practice. Include cornering practice and sprinting out of corners
Tuesday	Run; 30-40 minutes fartlek run mostly at endurance pace then increase to race pace at random intervals for between 30 seconds & 2 minutes. Include some short hills, pick objects ahead such as road signs, trees, junctions, parked cars and run at race pace until you reach them. Try to maintain good form when running at race pace ie head up looking toward horizon, proud, upright posture, high knees, quick cadence, heel close to backside
Wednesday	Swim; Warm up 4 x 25 easy any stroke 3x75 done as 25 swim, 25 choice drill, 25 swim MS swim 2 x 200 (1 minute rest). Cool down 4x25 easy. Total 1025 Improvers Swim; WU. 4 x 50 done as 25 swim, 25 kick 4 x 50 done as 25 drill (your limiter), 25 swim MS: swim 2 x 300, 2 x 200 (30 sec rest between sets) CD: 100 easy. Total 1500
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 Power sprints. Ride at endurance pace for 10 minutes then stand and sprint for 10 seconds, sit and continue to ride hard for another 20 seconds. Return to endurance pace for repeat every 5^th minute, 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 30 minute easy run. 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.