This Sprint triathlon plan is based on using the following parameters for training with:
heart rate for cycling
pace based workouts for running as a percentage of your threshold pace
pace based swim sessions
Within the training plan there are also lots of hints and tips, and training articles to help you understand why you should be training in certain zones, what the benefits of them are, and handouts on transition training, swim and run drills
In addition to this we are planning some live in person training sessions to recce parts of the bike course. Other training sessions may become available during the course of the 8 week plan leading up to the Guildford triathlon
Sprint triathlon distance: 500m pool swim, 23km road cycle and a 5km trail run around Surrey Sports Park. And a Starbucks at the end!
Within each plan there are articles and handouts attached for swimming technique and drills, running drills, benefits of training in the aerobic zones, and a transition handout, plus Monday motivation cues
There are lots of swim technique sessions, with a focus on breathing, timing and rhythm and the phases of the front crawl stroke, the 2nd week has some baseline fitness testing to help set training zones if they are using zones, (which I would recommend), a progressive weekly tempo based running plan, plus easy aerobic and tempo based runs, turbo training and road based cycling sessions including cadence technique and recovery, plus aerobic and anaerobic sessions, to meet the demands of training for the Guildford Triathlon
Training weekly volume is generally from 6-7 hours per week, with sessions being from 30 - 75 minutes, with the final week being as taper week with some speed work and short anaerobic sessions to prepare the body and muscles for the race in a few days time
Nick is a Level 3 British Triathlon Coach with 18 years’ experience and has worked as a Master Endurance Coach with Training Bible Coaching UK. He is also a TrainingPeaks Level 2 Accredited Coach and has served as a Regional Development Coach for British Triathlon in the South East.
Alongside his online coaching, Nick runs Speedy Swimming, specialising in 1-2-1 front crawl technique lessons, endless pool video analysis, swim clinics, and group swim sessions.