Recieve the triathletes questionnare, please fill the questionnare in with as much information as possible.Once you have finshed the questionnare please e-mail it to me at email@example.com
Richard will call you at a time that suits you (please email Richard with a number of days and times that would suit you).
w/u: 4x100m easy swim rest 15 sec
10x100m as: 4 are swum EASY (20sec rest)
Every 5th 100m effort ALL OUT (20sec rest)
c/d: 2x100m easy (with paddle/pb)
5 mins w/u
20 mins Moderate run, focus on a cadence of 90 spm+.
20min easy w/u
5 X power stomps
[1min hard at maximum resistance
with 1min VERY EASY recovery]
Make each effort ALL OUT against VERY HIGH resistance! you can’t push any harder because the resistance is so high!
We are aiming for wobbly legs
10 mins easy spin c/d
10 mins easy as soon as you have finished your bike session focus on a stride of 90spm
600 oc w/up
4x50m single arm 25m each arm rest 15 sec
Focus on gliding for 0.5sec before pulling
3x250m Cr increase speed each 50m rest 20 sec
4x50m cr as 25m easy, 25m all out ( on the all out aim to get 30% of your speed from your legs) rest 10
300 c/d not cr
45 mins easy ride on the stationary trainer or road