Coast to Coast individual plan - August

Average Weekly Training Hours 07:32
Training Load By Week
Average Weekly Training Hours 07:32
Training Load By Week

Welcome to the Exponential Performance Coaching online training plan for the Coast to Coast. This plan is designed for the beginner – intermediate multisporter taking on the one or two day race with the goal of completing the race to the best of their abilities.

Sample Day 1
0:40:00
Steady run

Run at a steady pace on mainly flat terrain. Focus on a tall relaxed posture and high cadence. Your pace should be Zone 2-3. Focus on running steady.

Sample Day 2
0:45:00
Steady ride

Steady Zone 2-3 ride on your road or mountain bike. Perform on flat to undulating terrain with a cadence of 90 – 110 rpm

Sample Day 3
1:00:00
TESTING: 5km run time trial

The aim of this session is to establish a baseline of your running performance and gather some heart rate data to calculate your personalised heart rate training zones.

Perform a good 15 - 20 min warm up including some walking lunges and stride outs to open up your hip flexors.
Following the warm up run 5 km on a flat course as fast as you can.

Record your time, average heart rate, maximum heart rate, how you felt, weather conditions and any other comments and email them to me/ upload them here.
Following the time trial perform an easy warm down.

Using your average heart rate as an estimate of your anaerobic threshold, use the heart rate zone calculator under your Training Peaks ‘account settings’ under ‘Zones’ to set your heart rate zones for running.

Sample Day 3
1:00:00
TESTING: Kayak time trial

The aim of this session is to establish a baseline of your kayaking performance and gather some heart rate data to calculate your personalised heart rate training zones.

Warm up for 10 - 15 min, then perform a ~5-10 km time trial on a calm lake, harbour or river.
Throughout the time trial focus on smooth, strong technique and working hard for the entire time.

Record average heart rate, speed, distance and time for the time trial. It does not matter exactly how far this time trial is, just make sure that you do the exact same course each time in similar conditions. Warm down easy following

Sample Day 4
0:45:00
Steady ride

Steady Zone 2-3 ride on your road or mountain bike. Perform on flat to undulating terrain with a cadence of 90 – 110 rpm

Sample Day 4
0:45:00
Gym session

Perform the gym session outlined for August focusing on technique

Sample Day 6
0:45:00
Steady paddle

Steady paddle focusing on smooth relaxed technique through out session Zone 2-3

Matty Graham
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Exponential Performance Coaching

My name is Matty Graham, I live in Wanaka New Zealand.

My coaching aim is to provide effective sport science base training programmes and support to help athletes of all levels to perform at their peak and achieve their goals.