Critical Swim Speed (CSS) is an approximation of your lactate threshold speed and you can find it by doing a couple of swimming tests. It's not precisely the same as lactate threshold but it will be within a second or so per 100m, which is plenty accurate enough to guide your training. The CSS test involves two time trial swims - a 400m and a 200m. Before attempting these swims perform a thorough warm up and a small build set to get you used to swimming fast. We add a third test to get your complete swimming profile. Do the 400m time trial first, it's less likely to effect the 200m than the other way around. Recover completely between each time trial with some easy swimming. Perform both time trials 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. If you're not sure get someone to take your 100m splits - they can be very revealing. To calculate your CSS go to: http://tritrainingharderllpblog.blogspot.co.uk/2013/10/swim-testing-critical-swim-speed.html Session: --------------- Warm up: Optional 500m Steady swim (Every 5th length do as Medley) 200m Mixed stroke 200m Drills (Own Choice) 100m Build every 25m Optional second 100m Build every 25m --------------- Main Set: 400m Time Trial - record the time Recovery swim until ready to do it again (mixed stroke) 200m Time Trial - record the time Recovery swim until ready to go again (mixed stroke) 50m Time Trial, record time --------------- Cool Down: 250m Mixed stroke
The purpose of this session is to have an understanding of what effort your lactate threshold is. This will help you train at the correct intensity on the bike. To gather your results, go to: http://tritrainingharderllpblog.blogspot.co.uk/2013/10/bike-testing-calculating-your.html --------------- Warm up: Easy spinning for 5 minutes 5x20 seconds max effort, 40 second recovery 3x(25 seconds single leg, 5 seconds change over, 25 seconds other leg, 5 seconds change over) 2 minute recovery/preparation --------------- Main Set: 5 minute Time Trial 10 minute easy spinning 20 minute Time Trial – This can also be done as a 10 Mile TT to see where you stand for the next phase of training. Record your heart rate. Your lactate threshold is 95% of your average heart rate for the last 20 minutes. (Average power (Minus 5%) for the last 20 minutes is also your Functional Threshold Power). Use the link above to work out what your training and racing zones are. --------------- Cool Down: 15 minutes easy spinning. Stretching, compression and ice.
The purpose of this session is to promote aerobic efficiency and to aid active recovery.
Your effort level is set according to your heart rate, pace (from your VDOT results) or rate of perceived exertion as shown by the following ranges;
(On flat terrain, intensity will equal your pace as determined by your VDOT, e.g. Threshold Intensity = Threshold Pace)
Level 1 (L1) – Walking/Jog, 0-68% LTHR, 0-2 RPE
Level 2 (L2) – Easy pace, 69-83% LTHR, 2-3 RPE
Level 3 (L3) – Marathon pace, 84-94% LTHR, 3-4 RPE
Level 4 (L4) – Threshold pace, 95-105% LTHR, 4-5 RPE
Level 5 (L5) – Interval pace, 106%< LTHR, 6-7 RPE
Level 6 (L6) – Repetition pace, 106%< LTHR, 7-10 RPE
Level 7 (L7) – Max Effort
Jog easily (L1) for about 5 minutes as your systems wake up.
Run at Easy Intensity (L2) for for the rest of the session.
Aim to focus on breathing and technique as you are running. In this session it is key to hold the Easy Intensity whether you are going uphill or downhill or along the flat.
Stretching and then compression and ice if necessary.
The purpose of this set is to build aerobic endurance and promote good form while swimming. Throughout this session aim to hold technique and focus on the rhythm of the stroke, especially on the longer intervals. For any drills, you may need fins (available from our online store), and you may also need the Tempo Trainer Pro (available from our online store). If you are unsure of what drills to do, then have a look at our you tube playlist of all the different drills we recommend (https://www.youtube.com/watch?v=uqTuVNRW9vo&list=PL6z5VWjBAAEjY-gdl4EktRwwMQiAD_M0O). For mixed stroke, do both backstroke and breaststroke to help open your muscles and use them in different way to front crawl. --------------- Warm Up: 10 Sink downs (Drill) 100m F/C – Easy 50m Backstroke 50m Breaststroke - 2x: - 100m F/C Bubble, bubble, breathe, with fins --------------- Main Set: All as CSS/100m+5 seconds with a CSS/25m as recovery. - 15x100m --------------- Cool Down: 100m Mixed Stroke Upper body stretching
Take your time from the time trial and compare it at: http://tritrainingharderllpblog.blogspot.com/2013/10/run-testing-calculating-your-vdot-pace.html to check your VDOT and all your running times/splits, heart rates and intensities for future sessions.
10 minutes of general activation warm up. (e.g. Walking lunges, walking with high kicks, skipping, fast feet, forward frog jumps, ski jumps each side of the track line. Take your time- quality over quantity.)
10 minutes of run-specific drill work. (e.g. High knees and ‘squashing the orange’ into a quick run out or bounds. Focus on posture, core engagement and arm drive.)
5 minutes of dynamic stretching. (e.g. Calf raises off a step, leg swings, glute stretching and back stretching. Focus on particular areas of weakness as required.)
5km Training Race
Easy Cool Down
The purpose of this session is to develop muscular strength and muscular endurance.
3 minutes easy spinning at L1-2
2 minutes as 20 seconds out the saddle, 40 seconds seated
1 minutes at L2
1 minutes at L3
1 Minutes at L4
1 Minutes at L1
Cadence should be between 80 - 100rpm.
Hilly Ride 20mins
Find a hilly location aiming to hold L2-L3 throughout. Keep the intensity consistent on the way up and down the hills.
5 min easy spinning at Level 1.
A 5 minute run unless anything else is specified. Then stretching, compression and ice treatment as well.
Your intensity is set according to your heart rate, power or rate of perceived exertion as shown by the following ranges:
Level 1 (L1) – Active Recuperation, 0–55% FTP, 0–68% LTHR, 0–2 RPE;
Level 2 (L2) – Endurance, 56–75% FTP, 69–83% LTHR, 2–3 RPE;
Level 3 (L3) – Tempo, 76–90% FTP, 84–94% LTHR, 3–4 RPE;
Level 4 (L4) – Lactate Threshold, 90–105% FTP, 95–105% LTHR, 4–5 RPE;
Level 5 (L5) – Maximal Aerobic Power, 106–120% FTP, 106%< LTHR, 6–7 RPE;
Level 6 (L6) – Anaerobic Capacity, 121%< FTP, 106%< LTHR, 7–10 RPE;
Level 7 (L7) – Neuromuscular Power, Max Effort
The purpose of this session is to improve the ability to work at lactate threshold. This is supposed to be easy to begin with, but as it carries on, it gets harder. Really focus on hitting those times. Note the times are taken according to your CSS/100m time and explained as so: If your CSS/100m = 1:40, then: CSS/25m = 25s CSS/50m = 50s CSS/75m = 1:15. Use this to help calculate rest and recovery time. This session works best when using a Finis Temp Trainer Pro (available in our online store). You can set this on setting 1 to beep at CSS/25m intervals. Therefore every time you push off the wall you should be in time with the beep. If you are training in a 50m pool, then the same should also be true, but you can use the 25m beep as a reference when you make it half way. You should not be aiming to swim faster than the beep and then easing off, you should hit the beep each time through the whole set. If you need any assistance with any drills, then please visit our swimming drill playlist (http://www.youtube.com/playlist?list=PL6z5VWjBAAEjY-gdl4EktRwwMQiAD_M0O). For mixed strokes, do both breaststroke and backstroke to open up your chest and arm muscles in either the warm up or the cool down. Enjoy...! --------------- Warm Up: 100m F/C 100m Mixed Stroke alternating Backstroke and Breaststroke 4x50m (10seconds recovery) 10 fast strokes, 10 easy strokes focussing on breathing out under the water. --------------- Main Set: 7x100m @CSS/100m (CSS/25m recovery) 4x200m @CSS/100m (CSS/50m recovery) --------------- Cool Down: 100m Mixed Stroke Cool Down