TRIATHLON WINDSOR SPRINT TRIATHLON PREPARATION [HEART RATE & SWIM PACE] 12 weeks

Average Weekly Training Hours 04:49
Training Load By Week
Average Weekly Training Hours 04:49
Training Load By Week

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

Distance | Event: Windsor Sprint Triathlon Training Programme

Suitable for: New to intermediate athlete planning on doing Windsor Sprint Tri | Indoor bike midweek, outdoor weekend Pool based swim sessions with Lake or open water sessions included

3 manageable swims, longest 1200-1500m, hill, speed and longer runs, longest is 10k and bikes less than 1-45

This programme can be done in the last 3 months leading up to the race or at any time before it, you can repeat weeks if you like. If you use the plan to take you up to the race, ensure that you only do some gentle run and bike in the week of the race, dial back the distance, keep some short intensity stuff in with no more than 3 or 4 easy sessions that race week. If you are entering Windsor for the first time, or attempting to beat a previous time then this plan is suitable for you. It builds swim endurance and speed, ready for the downstream, with the current swim and also includes strength work, and hill work to prepare you for the hill past Windsor Castle. The bike is undulating with some into headwind sections, some longish uphill drags and some fast flats, again with the training in this plan getting you ready for this.

The plan is suitable for an athlete in reasonable fitness or regularly training in this sport, or fit enough from other sports to require a challenging programme of improvement in their chosen discipline. You get a progressive programme based on heart rate and the pool clock / pace 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
• 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+
• Intro and testing week, plus a bonus section of open water swim sessions
• 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 3 page insiders guide to effective transition tips the pro's use
• 'Alternate ending' normal week 12 training week or race taper week, your choice


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 confident of no surprises, and being super ready for Windsor!

Sample Day 1
0:30:00
TEST - * KEY RUN [Max] THRESHOLD

PLEASE READ

Find a flat course Go run as fast as you can at the most constant pace you can for 30 minutes. OR run on the track in a similar way. You MUST use a heart rate monitor and device to record your HR

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

From this Test you need TWO results:


A) Your average HR for the last 20 minutes of that run which equals threshold HR, THR in our sessions - For YOU TO INPUT into Training Peaks before starting programme

B) Your average pace for the the full 30 minutes [threshold pace] - For YOU TO INPUT into Training Peaks before starting programme

This test is IMPORTANT as ALL your sessions will then be personalised to your level of fitness and will automatically update as you get fitter to stay challenging! Use the result above in the spreadsheet under the paperclip top right to establish your correct effort levels.

If you are familiar with recording this data and finding the results that's great. For those of you who are not so skilled a simple way to calculate these figures for input into Training Peaks is to simply set your device to record at the start of the 30 minute run. Stop it at the end. Upload to your normal online device website which will send the results to Training Peaks

Click on your session in Training Peaks

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

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

c) select the full 30 minutes of the proper test you want to if you included your warm up in the session recorded, and the last 20 minutes of that test by clicking and holding your mouse button and dragging

d) the statistics will change for the period you just selected in the right box, use the average pace and average HR scores to put into your zone setting

TRAINING PEAKS INPUTS
a) click on your name or account
b) navigate to 'Zones'
c) top of page under 'Heart' you'll see zones
d) input your b) result above into the box marked
'Threshold' and if you wish your max and resting heart rate if known' Use Joe Friel for running as the calculation method.
e) Save the result and you're good to go, all your sessions will auto calculate and update automatically

HOW TO VIDEO

https://help.trainingpeaks.com/hc/en-us/articles/204073584-How-to-Set-your-Thresholds-and-Calculate-your-Zones

Sample Day 2
920m
TEST - *KEY SWIM THRESHOLD CSS

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

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

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 in time taken per 100m is your 'threshold speed' the speed you should be able to keep up for the whole of the 750m race, bearing in mind that the swim is with the current and will be quicker, also in wetsuit.

Put that speed into the training peaks settings under swim, threshold and have it in your mind expressed as time for 100m/yds and divided for your per length, whatever distance that is, you can use pool clock or watch.

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

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
OR if fit TEST - *KEY BIKE [Max] LTHR

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:

https://help.trainingpeaks.com/hc/en-us/articles/204073584-How-to-Set-your-Thresholds-and-Calculate-your-Zones VIDEO

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

Click on your completed session in Training Peaks

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


ALTERNATE


(The LTHR (lactate threshold heart rate- the point where you go from Aerobic sustainable for an hour to ANAEROBIC sustainable for a few minutes only is different for biking as opposed to running as it is not weight bearing)

If you wish to use the results from your RUN threshold test then use the following percentages below - input them into your bike zones MANUALLY

Navigate to your profile on TP>Settings> Zones, select HR, 'add activity' BIKE and add or amend your bike HR zones manually

Bike Zones
Zone 1 Less than 81% of RUN LTHR
Zone 2 81% to 89% of RUN LTHR
Zone 3 90% to 93% of RUN LTHR
Zone 4 94% to 99% of RUN LTHR
Zone 5a 100% to 102% of RUN LTHR
Zone 5b 103% to 106% of RUN LTHR
Zone 5c More than 106% of RUN LTHR

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

Sample Day 8
1350m
Criss Cross T Swim [Ladder down] | 1350

MS: All are at T-pace for Sprint [Zone 4]: See below

See below

WU: 6 x 50 done as 25 drill of choice, 25 building speed.

MS:
200 at T-pace (50”).
5 x 25 fast (20”). each rep
150 at T-pace (40”).
4 x 25 fast (20”).each rep
100 at T-pace (30”).
3 x 25 fast (20”).each rep
50 at T-pace (20”).
2 x 25 fast (20”).each rep
50 at T-pace.

CD: 150 easy kicks and swims of your choice.

Paul Gardner
|
Lovetri | Swimwerkx Race Team

Head Coach and Coach Mentor Principal | LovetriSwimwerkx Race Team and founder | racestronger.com Experienced and published performance coach over all distances and abilities

Ex GB AG and Triathlon England Board. Ironman certified, BTF Level II Diploma and Training Peaks LII

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.

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