Tri Team Sports backgound

Average Weekly Training Hours 05:25
Training Load By Week
Average Weekly Training Hours 05:25
Training Load By Week
Sample Day 1
0:45:00
Base & LT Ints 60 secs

20 min run then 5x 1 min run hard, 2 min rest, 10 mins easy

Sample Day 2
0:40:00
100 reps + TT

WU: 3 x 150 easy each done as 50 FC pull, 50 kick with Fins, 50 FC swim.
Main Set
3 x 50 (10”) moderate.
100 m FC time trial.
4 x 100 at T-pace (10”). (TT pace plus 10-15 secs)
CD:
200 pull easy.

Sample Day 3
1:00:00
tempo tt Intervals 2x5km

BT: tempo Time trial intervals. Warm-up and then do 2 x 5km building to heart rate 3-4 zone (5-minute recoveries). Flat course. Increase gear size during intervals. Time trial bike set up. 85-100 rpm.

Sample Day 4
0:30:00
15 minutes zone 3 heart rate

BT: Step-ups. Warm up building to zone 3 heart rate. Hold for 15 minutes. Then step-up to zone 4-5a heart rate for 5 minutes. Relaxed form. Cool down.

Sample Day 6
1:30:00
1 hour TT build

Warm up 10' - 15' min easy spin, build to 80% in last 5' 2' easy recovery 6' @ 80-85% cadence of 98rpm 2' easy recovery 2 x (15" fast - 15" easy, 30"/30", 45"/45", 60"/60"). Set 1 = 108rpm, Set 2 = 75rpm 20 mins at 70% HRmax 20 mins at 80% HRmax 20 mins at 90% HRmax 10 min cool down at 65-70% of max hr

Sample Day 7
1:00:00
100s at T-pace

WU: 5-10 minutes of swimming and kicking.
MS: 3 x 100 at T-pace (10”).
30” recovery.
3 x 100 at T-pace (10”).
30” recovery.
3 x 100 at T-pace (10”).
30” recovery.
CD: 400 steady swim.
5 x 50 kick easy
Total—1550+

Nick de Meyer
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Sound Coaching

Nick has been a Level 3 British Triathlon Coach for 10 years, and has been a master endurance coach with Training Bible Coaching UK in that time. He is also a Training Peaks Level 1 Coach, and formerly was a Regional Development Coach for the South East region for British Triathlon.

Alongside his online coaching business, Nick also runs Speedy Swimming which specialise in 1-2-1 front crawl technique lessons, endless pool swim video analysis, swim clinics and group swim sessions