East Lothian Triathlon Club

 

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

 

 

 

Week commencing: 5th August 2002

 

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

Sessions in red are optional.

 

This week is the same as week 4, compare your times for the different tests
but don't be too disappointed if there is little or no improvement, some
times may even be slower. The reason for this is that you only really
benefit properly from training when you stop, this is why we have rest days
and rest weeks and why we reduce training volume in the days leading up to
an important race. So enjoy this week, even though you are doing less you
are getting better.

If you record faster times be very pleased with yourself. This is probably
because you have improved your technique or you have a good recovery rate.

 

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 100 & 4 x 50 swim (30 s rest). Cool down 4x25 easy. Total 750

 

Improvers Swim -WU: 100 drill, 50 kick, 100 drill, 50 kick. MS: 200 race pace. 50 easy. 150 race pace. 50 easy. 100 race pace. 50 easy. CD: 100 drill. 50 easy. 100 swim good form. Total-1150

 

Thursday

Bike - Endurance ride/skills practice. Include cornering practice and sprinting out of corners.

 

Friday

Run -Tempo run. 30 mins total. Easy pace 10 mins then increase to Tempo pace for the last 20 mins

 

Saturday

Swim - ELTC Club swim session or repeat Wednesdays session

 

Sunday

Combined - Easy ride 40 mins then 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