PRT performance & advanced 70.3 16 week

Average Weekly Training Hours 11:35
Training Load By Week
Average Weekly Training Hours 11:35
Training Load By Week

The average 70.3 training program can be very monotonous and uninspiring if it is not race  specific. Training at a continuous pace without purpose that is not race specific can quickly  lead to mental and physical stagnation. To overcome this, the TTS 70.3 program contains a  mix of shorter more intense sessions, race specific sessions and recovery sessions that will  help to keep you physically and mentally fresh. 

Sample Day 1
0:31:59
indoor trainer w1s1

5 min easy warm up
3 x 30 sec intervals as follows
10 secs mod, 10 secs med & 10 secs mad.
30 sec easy recovery between each interval
2 min easy spin
Main Set
7 x 2 min intervals as follows;
[ 1 min moderate @ 70-80rpm,
30 sec medium @ 60-70 rpm
30 sec easy recovery ]

3 x 30 sec intervals as follows
10 secs @ 80%, 10 secs @ 90% & 10 secs @ 100%
30 sec easy recovery between each interval
5 min easy cool down

Sample Day 1
0:30:00

30 min easy run including
5 x 30sec technique strides in the last half with 30sec walk recoveries

Sample Day 2
0:30:00
1500m

4 x 100m 10 sec recovery between each 100m
300m easy - 10 secs recovery
150m medium - 20 secs recovery
50m mad - 30 secs recovery
20 x 25m as follows
25m easy, 25m mod, 25m med & 25m mad.
10 sec recovery between each 25m
100m easy cool down

Sample Day 3
1:00:00
am or pm

15 min easy warm up
5 x 30 sec technique strides 30 sec recovery between each interval
3 x 5 min moderate intervals, 5 mins easy between each interval
10 min easy cool down

Sample Day 3
0:45:00
indoor, recovery and technique

5 min easy warm up
3 x 30 sec spin ups to 110rpm
USE AN EASY GEAR & DO NOT BOUNCE IN SADDLE
30 sec recovery between each interval
2 min easy spin
one leg technique drills as
5 x 30 sec each leg in big chain ring & 23 or one gear down from the largest cog on the back
THE GOAL IS TO KEEP IT SMOOTH &
RIDE FULL CIRCLES WITHOUT CHOPPY PEDAL STROKES, (50-60rpm)
2 min easy spin
10 X 1 min spin ups @ 100rpm
USE AN EASY GEAR & DO NOT BOUNCE IN SADDLE
30 sec recovery between each interval
1 min easy spin
one leg technique drills as
3 x 30 sec each leg in big chain ring & 4-5 gears down from the largest cog on the back
2 min easy spin
3 x 30 sec rpm builds as
10 sec @ 100rpm, 10 sec @ 110rpm & 10 sec @ 110+rpm
USE AN EASY GEAR & DO NOT BOUNCE IN SADDLE
30 sec recovery between each interval
5 min easy cool down

Sample Day 4
0:40:00
2000m

400m easy warm up
2 x 600m sets as follows
1st - 300m easy - 15 secs recovery
2nd - 200m medium - 30 secs recovery
3rd - 100m mad - 1 min recovery between each 600m set
4 x 50m as 25m drill & 25m free
10 sec recovery between each 50m
200m easy cool down

Sample Day 4
0:49:59
indoor trainer w1s2

5 min easy warm up
3 x 30 sec steady intervals as follows
10 secs mod, 10 secs med & 10 secs mad,
30 sec easy recovery between each interval.
1 min easy spin
5 mins moderate as; 45 sec seated @ 80rpm & 15 secs standing @ 70rpm
1 min easy spin
Main set
3 x 5 min moderate intervals @ 60-70 rpm
5 min easy recovery between each interval
5 min easy cool down

Stuart Moore
|
possibiliTTy race team

recently mentored under Brett Sutton.
i coach for a global race team called "possibiliTTy race team" we cater to all levels from beginner through to kona qualifier.
I utilise training peaks online software and am able to deliver training to beginners with no devices through to monitoring heart rate variability on a daily basis. I have a cert 4 in strength and conditioning also and utilise a large local gym when needed in Yarraville, Victoria.
teaching adults how to swim is a specialty.