TRI TRAINING CAMP PREPARATION SPRINT | OLYMPIC [HEART RATE & CSS] 12 weeks

Author

Paul Gardner

All plans by this Coach

Length

13 Weeks

Typical Week

1 Custom, 4 Run, 3 Swim, 3 Bike, 1 Strength

Longest Workout

0:50 hrs swim
2:05 hrs bike
1:11 hrs run

Plan Specs

triathlon sprint intermediate masters multi day hr based strength

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

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

Distance | Event: Spring Training Camp Sprint + [SUITABLE FOR SPRINT AND OLYMPIC]

Suitable for: Intermediate | Advanced | Indoor bike midweek, outdoor weekend, uses CSS for Swim

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. You've booked your camp, so be prepared for climbing and a lot of swimming, and you'd like to get baseline fit before you get there to ensure you get the most out of your hard earned money. You get a progressive programme based on heart rate and CSS that’s clear, easy to follow and starts with testing and manageable sessions that grow more challenging as you improve. If you're not sure what Critical Swim Speed, CSS is or don't use it then select the other training camp plan with 'PACE' in the title!

What you get:
• Video introduction and Welcome
• 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 how to use PDF guide on Critical Swim Speed training and links to purchase a Finis tempo trainer
• Access to bike power software, turbotraining.co.uk FREE until March 2018
• Free Swim Technique Video Library on YouTube
• Free Run Technique Video Library on YouTube
• 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

Racestronger.com 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 if required to make it perfect for you!

Complete this and be the star of the training camp! Crest those hills with ease and arrive fit!

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:42
Training Load By Week
Average Weekly Training Hours: 05:42
Average Weekly Breakdown

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

Back to Plan Details

Sample Day 1

0:50:00
TEST - KEY [Sub Max] RUN THRESHOLD

This will calculate or estimate your current fitness and LTHR for run without the need for an early season max testing session

You perform two sub max tests on a flat course or on treadmill. Use the same course, and similar conditions if you do outside.

Do 2 x 20 minute tests with appropriate rest in between, if you are unfit, or detrained please do 2 x 10 minutes instead

How to Video here: https://www.dropbox.com/sh/ux2rlzr0f60a34p/AADZU70LewxD1_umRJU_J8Ika?dl=0

Sample Day 2

920m
TEST - *KEY SWIM THRESHOLD CSS

Warm up fully in a 25 or 50m pool [yards are fine too]

Perform a steady but hard 400m/yard swim, strong push offs, and record time in minutes and seconds,

Recover fully with some gentle swimming or a break

Perform a steady but hard 200m swim, strong push offs, and record time in minutes and seconds

Go here
http://www.swimsmooth.com/css-calculator.html

The result is the speeds you should be working at for your quality swim sets in a week.

Working here at the paces suggested will improve your swim speed at a level that will not wear you out.

Short recoveries are the key. Rests in between sets are USUALLY one beep, or as stipulated, press Button A, top button to reset and restart the current timer again.

When you see a CSS swim down then follow the instructions, using your times gained from here.

Record your CSS time or swim times below

Sample Day 4

0:27:00
39TSS
Hill Repeat P1 RPE

Find a 7-14% hill
8–16 x 45-second repeats up, recover on the way down, intensity given in blue chart detail above

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 5

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

https://help.trainingpeaks.com/hc/en-us/articles/204073584-How-to-Set-your-Thresholds-and-Calculate-your-Zones
Click on your completed session in Training Peaks

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 7

16.16mi
20K Intensity Pacer 1-4 THR [T]

By now you should know your Bike Threshold HR

If using HR and you use Threshold HR try and maintain a steady 110% of that score

Ideally you're also looking for on a flattish course a VI score of less than 1.05 [on trainingpeaks, top right statistics in the post session analysis] meaning your output has been steady or within 5% for the whole time you were out

Pick a route that you know and can do. Look afterwards, could you have gone at a more intensive level?

Adjust or keep the same over the next 2 SIMs at the end of this programme rides and see what effect different intensities have on an optional 3k run afterwards to assess impact of different bike intensities

Sample Day 8

1:13:00
65.8TSS
TURBO ELITES | A Pyramid P1-3 LTHR

Turbo/Rollers/Static Bike: Pyramid Intervals Session

Ride: Cadence 95rpm+ during the efforts and drop below 95rpm for the rests 

Zones: Threshold zone for TT efforts and active recovery for rests

1 minutes Threshold Effort 
1 minutes Active Recovery
2 minutes Threshold Effort 
2 minutes Active Recovery 
3 minutes Threshold Effort 
3 minutes Active Recovery 
4 minutes Threshold Effort 
4 minutes Active Recovery 
5 minutes Threshold Effort 
4 minutes Active Recovery 
4 minutes Threshold Effort 
3 minutes Active Recovery 
3 minutes Threshold Effort 
2 minutes Active Recovery 
2 minutes Threshold Effort 
1 minutes Active Recovery 
1 minutes Threshold Effort 

Cool down routine

Session 2 and every following Week - add 30 seconds to everything except the max effort

TRI TRAINING CAMP PREPARATION SPRINT | OLYMPIC [HEART RATE & CSS] 12 weeks

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