AQUABIKE SPRINT INTERMEDIATE BIKE THRESHOLD HR | SWIM PACE [MIDWEEK TURBO W/E OUT] 12 WEEKS

Average Weekly Training Hours 05:20
Training Load By Week
Average Weekly Training Hours 05:20
Training Load By Week

Sport: Run Includes Strength and Conditioning, Plyo, Warm ups and Cool downs

Distance | Event: AQUABIKE [SWIM BIKE]

Suitable for: INTERMEDIATE ATHLETES

Suitable for an athlete conditioned or regularly training in this sport, or fit enough from other sports to require a challenging programme of improvement in their chosen discipline. Your goal may be a personal best, finishing high up in a banner event or representing your club regularly. You may also be stepping up a distance and want to do this in a smart way that maximises your resistance to injury and avoids overtraining. You get a progressive programme based on your chosen way of measuring effort that’s clear, easy to follow and starts with testing and manageable sessions that grow more challenging as you improve.


What you get:

• Video introduction and Welcome and various bike pace / swim pace calculators
• Full test protocols for benchmarking and improvement, plus retesting sessions
• One-minute videos on Training Peaks set up and use, plus how-to PDF
• Information on all links to connect your training device and Training Peaks
• Full access to lovetri swim technique training library on YouTube
• Background on bike handling and transition PLUS pro transition tips sheet
• Full PDF photo technique how-to guides on Plyo, conditioning, stretches and warm ups
• ALL sessions based on YOUR fitness, pace, heart rate or power metrics
• Inbuilt ‘progression’ challenge, sessions get more challenging the fitter you get
• Full illustrated guides on all strength and conditioning sessions
• A plan based on your chosen way of measuring your effort and improvement
• A programme based not on hours, but on fitness progression for your chosen event
• An invitation to the closed group Racestronger Facebook pages where you can share experiences, ask questions and find out more relating to your training

A guaranteed 'get faster' programme ,challenging hill sessions and weekend longer but manageable distance rides that constantly challenge the energy systems. If you are looking for a plan to bring you PBs or to get you up to speed for a race then this is it.

Plan includes around 3-4 quality bike sessions a week, with one being optional. Longest swim is around 2.2k Time is around 4-7 hours per week so can be used in conjunction with your own other activities club or personal. This assumes that any commute running or fun running is done very easy and over relatively short distances

Racestronger Ethos:

All our plans offer proven results, and have been used by elites to novice level athletes in multi- discipline to single sport to achieve personal bests and outstanding performances. Race proven by the Lovetri |Swimwerkx team and hundreds of athletes worldwide. The library features full multi-discipline programmes and ‘boost’ programmes, allowing you to focus on your favourite sport or the one you want to improve the most. You’ll find a programme to suit at www.racestronger.com that allows you to mix metric train, with power and heart rate, or train using your preferred effort measurement method. Why not buy a plan and take advantage of our tailoring offer, meaning we can swap around for a small fee the types of sessions.

Do the work, no more no less, and we're pretty sure you'll be setting your best ever run times at the end. Do the strength work and plyo to ensure you've got the edge.

All training plans on racestronger.com http://bit.ly/racestronger
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Sample Day 1
1400m
TEST - ALTERNATE 1000 or 400 benchmark swim

Swimming Pace

Simply swim 1000 and then divide your finish time by 10. This is your T-time. This should be done early in the Base period and every 4 to 6 weeks thereafter. The more times you do this test the more accurate your T-time will become as there is a learning curve that has to do with pacing in the first few minutes when doing this test. If this is too far then simply warm up well, and do a medium paced 400m swim, and divide by 4 and use that time

Step 2

Set your swim pace zones in your TrainingPeaks account. Where you see 'T' or 'T' time [with or without plus (+) or minus (-) a few seconds this means for example a T-time pace that would be the equivalent of your T-time plus or minus the seconds per 100, so you'll need to work that out for the length of the pool you are in.  it is a 50 meter/yard set you are doing, half the time difference] the link below shows you how to set up your pace for swim zones, meaning EVERY session's blue detailed intervals will have a pace or time per 100

Sample Day 2
1:00:00
63.3TSS
S&C Heartbreaker

You will need: dumbbells, resistance band, and turbo

Warm-up: 10 minutes zone 2 max (each time back on bike should be the same)

First set (2 minutes): • Step-back lunges with dumbbells Do 3 sets total: Holding a dumbbell sideways with two hands at your chest, do 10 reps on each leg, switching between legs (20 total). Focus on a tight core and a vertical back—do not lean forward.

Back on the
bike for 8 minutes.

Second set (2 minutes): • Core punches 10 forward, 10 backward, each arm, 3
times (TheraBand to door handle, one leg in front of other, shoulder width apart) Forward punch reach back for band and punch forward, for rear punch, face the door and band extension, and pull

Back on the bike for 8 minutes.

Third set (2 minutes): rest weight on pelvis Weighted two leg bridge, 10, then non-weighted one-legged bridge, 5 each side, then 10 weighted two-legged bridge

Back on the bike for 8 minutes.

Fourth set (2 minutes):
Side plank with dumbbell lifts into front plank Grab a light weight (5 lbs or less) and do this 3 times total: 30 seconds left plank, 30 seconds right plank, 30 seconds front plank. For the side planks, hold the weight in the opposite hand and dip your hip to the ground with it at your side, then straight arm up in an arc as you raise hip

Back on the bike for 8 minutes.

Fifth Set (2 minutes): Push-ups Do 3 sets
of 10 push-ups. If you feel strong or not tired then

Do 8 minutes on the bike and

Once for an hour, twice for longer

Sample Day 2
0:19:00
20.3TSS
S&C Bike H I T

HIgh Intensity Interval Session
To be performed if you are short of time and only have a few minutes

Warm up 10 mins

8 x 20 secs FULL power with 10 seconds rest between each

Warm down spin for 5 mins

Sample Day 4
0:45:00
TEST - KEY SESSION BIKE Threshold HR

Warm up, on the trainer | turbo trainer | Wattbike or similar. Or outside. 10Mins

When you are ready ride as hard as you are able for 30 minutes. Your LTHR is your average HR for the last 20 minutes. Put this result into Training Peaks: Record this and note in real time or after your session has uploaded do this:

VIDEO HOW TO

How to videos: How to input your results into Training Peaks here:https://www.dropbox.com/sh/ux2rlzr0f60a34p/AADZU70LewxD1_umRJU_J8Ika?dl=0

a) click 'analyze' or the two diagonal arrows top right of the session box in the middle of your screen, you'll notice performance stats in the box on the right, and a big graph on the left box

If you just recorded your 20 min session then your average HR will show in this box, Use that figure for your zones input.

IF your session was longer and incorporated the 20 minutes then:

b) navigate to that graph - ensure that its showing time as its main axis

c) select the full 20 | last 20 minutes of the proper test you want to if you included your warm up in the session recorded by clicking and holding your mouse button and dragging

d) the statistics will change for the time period you just selected in the right box, use the average HR score you see there to input into Training Peaks zone setting

Go to settings, click zones, select Heart Rate heading then 'add activity' and choose bike or amend what figures are already there by overwriting them by doing the following:

Put the average HR result into the 'threshold' input box, use max and resting HR figures IF you know them, then choose lactate threshold as your 'type' and 'Andy Coggan' as your calculation method then save the result and APPLY.

All your bike sessions will then default and show your target HR's for the session and intervals within them if any

A not quite as good alternate is to simply knock off around 12-15 beats off your maximum known HR, and use that figure for TP to auto compute. Use 'Max HR' as the methodology, and 'Joe Friel for bike' as the calculation and press

Sample Day 5
0:45:00
Best Body Weight Glute

Print the attachment, save and do! Try and do these once or twice a week, they'll help you get stronger, the more you do the better.

Don't overdo it, but pick a challenging few exercises and stick to it


AND you can watch the below too:

For some video instruction simply click on the following, incorporate into your routine especially during the September to March period

https://www.youtube.com/watch?v=blVmPUbM58A&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy&index=1

Hip Piriformis (deep hip muscles)

https://www.youtube.com/watch?v=7Os4uekJwK8&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy&index=2

https://www.youtube.com/watch?v=8xnS3iQXIK8&index=4&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy

Hip Glute Med (support the stance and assist a strong run0

https://www.youtube.com/watch?v=5-SoCqdR1x8&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy&index=3

https://www.youtube.com/watch?v=77pqj9sMg38&index=7&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy

Runner Touch (good all around glutes)

https://www.youtube.com/watch?v=GlxhKbAob54&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy&index=8

Hot Salsa, lunge. Glutes Hamstrings

Sample Day 7
1:10:00
33.3TSS
1 Hour Sandwich THR [S]

Easy ride sandwiching intervals, vo2, threshold or sweetspot session accompanying this ride

Sample Day 7
0:44:00
54TSS
Hill Accelerations SR LTHR [X]

find a steep hill, 8% or more average that takes around 2-4 minutes to climb.

Do 6-10 reps each one starting easy and increasing to maximum by the top. Use the down to recover before turning straight around to go up.

Paul Gardner
|
Lovetri | Swimwerkx Race Team

Head Coach|Owner LovetriSwimwerkx Race Team
Founder racestronger.com online training plans

Ex GB Age Group athlete and Triathlon England Board Member. Head Coach and Coach Mentor [coach other coaches]

  • Ironman certified
  • BTF Level II Diploma
  • Training Peaks LII
  • Wattbike Power Trained

We support you in your goals, blending scientific based training proven at elite level around your work and personal life. You get fun effective functional training that delivers results.

lovetri.com|swimwerkx.com