This plan is designed to help those athletes who have a debut season under their belts and are now looking to improve performance on race day. The main focus is on bike building bike endurance with a range of sessions that develop the athletes abilities at all intensity levels and provide some good pre-season technique work. Most bike sets can be done on an indoor trainer, although the later, longer rides may be better outdoors.
Running is kept relatively low volume, with a few short high intensity sets interspersed throughout the plan to keep neuromuscular co-ordination but limit injury risk.
Swimming sets are varied with several technique focussed sets alongside some more traditional css work and steady endurance swims.
The aim of this plan is to bring on the fitness garnered in the off season and prepare the body for the increased volume/intensity and more specific race work to come in the peak weeks or competition prep phase of the season.
As the plan develops more race specific work is targeted but only for short periods of time to help build towards race pace/length training.
The plan works on a 13 build with a peak week of 13 hrs and builds in a recovery week every 3 weeks. For those who like a longer pre season weeks 9-12 could be repeated.
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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
This test is designed to establish your vV02 pace (see Racesnake.co.uk for more info.). Make sure that you can record the distance you cover accurately (to within 3m).
A running track is the best location for this test, but a flat firm circuit will suffice.
Your vV02 pace is the average pace you sustain for the 6 minutes and you will conduct most of your hard intervals at this pace.
This is a good session for the road or Indoor trainer. The aim i build TT endurance. Make sure the first 5 of each effort is at a steady pace so that you can keep going throughout the session.
2 ride @ zone2 or 6/10 rpe with a small ramp effort mid ride. This simulates a big climb or head wind you may encounter on race day. Try and steady the effort and recover form after this effort.
A steady session that stimulates the fast twitch fibres and builds aerobic endurance.
This session develop peak power and V02 max increasing aerobic capacity and neuro-muscular co-ordination.