SPRINT TRIATHLON AGE GROUP RUN AND BIKE HR | SWIM CSS [WEEKDAY TURBO WEEKEND OUT] 12 Weeks

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 07:34

Sport: Triathlon

Includes Strength and Conditioning, Plyo, Warm ups and Cool downs

Distance | Event: Sprint Distance - Midweek Sessions indoor / weekend sessions outdoor

Suitable for: Age Group | Performance those aspiring to National or International Champs

You will be a long-term athlete, experienced and proficient in your sport and used to training regularly but maybe with little structure or accountability. This VERY HARD programme is suitable for an athlete at the top of their game in Sprint distance racing or who wants extra power and speed in Olympic. These marginal improvements make a real difference to an athlete wanting to take the next step up to being one of the top performing in their sport. This performance programme and its data driven rationale and integral fitness ramp rates will ensure you can become the best you can be with many protocols taken from the UK’s high-performance centres.

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+
• Access to bike power software, turbotraining.co.uk FREE until March 2018
• 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.

All training plans on racestronger.com http://bit.ly/racestronger
All Racestronger plans on Training Peaks http://bit.ly/allplans

AG, POWER & Performance plans on racestronger.com http://bit.ly/agegroup
Bike POWER based plans on Training Peaks http://bit.ly/power_me_up

Like and Join on Facebook! http://bit.ly/racestrongerteam

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

c) 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]

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
0:45:00
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 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 6
1:00:00
61.7TSS
Fartlek RPE

Easy Run 20 mins then do the following

„ - 15 seconds hard/15 seconds easy x 2 (1 min)
„- 30 seconds hard/30 seconds easy x 2 (2 min)
– „60 seconds hard/60 seconds easy x 2 (4 min)
„- 90 seconds hard/90 seconds easy x 2 (6 min)
– „60 seconds hard/60 seconds easy x 2 (4 min)
„- 30 seconds hard/30 seconds easy x 2 (2 min)
„- 15 seconds hard/15 seconds easy x 2 (1 min)

Finish 20 mins easy

Sample Day 8
1:02:30
51.2TSS
TURBO ELITES | ONE 3x10 SS LTHR

To make this shorter, recover for less time, or modify the warm up and cool down, and or shorten the last active 15 mins

Warm up with 10 mins 90RPM Easy, incorporating 3 10 Sec spin ups to 120RPM first 5 mins building to 90RPM Moderate last 2 mins

3 x 10 Minute Sweetspot Intervals

Recover for 5 minutes between each interval with an easy spin. End your session with 15 minutes in your endurance zone and keep your cadence 85-92 rpm

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