A straight forward 13 week plan to build up to the 70.3 Santa Cruz. The plan is based on the polarised model of training- meaning that sessions are either very hard or very easy on a 80%(easy) 20% hard aprox. split.
Over the period of the plan the focus is mainly on improving bike power and endurance however after the 1st rest week there is a short run block where the focus on vV02 pace running should boost run pace and economy.
As the plan develops the last 3 weeks have several race specific sessions to allow you practice at race pace and improve your ability to switch form bike to run.
This plan is ideal for those looking for a plan that will get them to race day in fine shape after a good preparation period and pre season.
Most bike sets are based on power and runs and swims are based on %of threshold pace.
At the start of the plan we have provided a range of useful notes and guides that will help you plan your nutrition, race strategy and better understand your training plan. In addition we have provided several strength and conditioning sessions that could be used to supplement the plan. they are far from essential but we know that many athletes like and benefit from this sort of supplemental work.
We can supply a Best Bike Split race plan to go with this plan, simply email us to set up your personalised race plan.
If you'd like further advice check out Racesnake.co.uk and get in touch.
This test protocol is to establish your FTP. Make sure your power meter records all the data from the 20 min effort. To establish your FTP take the average power for the 20 min and minus 5%.
The CSS test involves two timetrial swims - a 400m and a 200m.
Do the 400m timetrial first, it's less likely to effect the 200m than the other way around. Recover completely between each timetrial with some easy swimming. Perform both timetrials from a push off from the wall, not a dive.
Try and pace the trials as evenly as possible, don't start too fast and slow down.
This test will give us the pace at which we will conduct the hard training sets in this phase.
Read more: http://www.swimsmooth.com/training.html#ixzz4Ye46zGGW
Easy run to build endurance.
A simple set of 25s and 50s at critical swim speedd. The short distanmces will allow this session to comfortable whilst still developing muscle economy at this speed.
AET-1. An easy ride at aerobic threshold. This should be easy enough to breath through your nose or talk for extended periods throughout.
These rides are improtant for building mitocchondria and therefore muscular endurance.
A tough set that works you at or around threshold, however the hard short busrts train the anearobic system and help drag more muscle fibers intio the mix.
The aim in this session is build aerobic capacity and swim endurance. The high pace but long rest should allow plenty of time to spent at threshold.