If you are interested in completing one of our TRIplans here is a free two week plan which will ensure you are setup to complete a TRIplan.
These sessions are designed to introduce you to the 10 aspects of swimming we believe contribute to fast swimming.
4. Kicking Basics
5. Arm Setup
7. Speed Capacity
8. Taughtness and Rhythm
9. Fitness and Strength
10. Open Water - Mental Toughness
Do not wear a watch on your wrist for these sessions or worry about pace unless specified. Tune into the sensations of your body and your surroundings rather than tuning out.
You can't look at your watch during an open water swim in a race and nor should you. You need to learn how to swim and pace without it, you simply can't afford to be reliant on it.
Pre Swim visualise your most successful swim to date.
If you have a choice use a 25m pool rather than a 50m pool for this session. Every time you push off the wall for a few strokes your technique will be improved by the momentum and body position from the push.
Practice a streamlined position on poolside pre swim. One hand flat on top of the other. As tall and narrow as you can be, use a window reflection or mirror to check this pre swim.
Swim relaxed, focus on the turns and maintaining the tall posture into your stroke.
Perfect streamline position off the wall. Touch or tumble turn but ensure you have a tall streamlined position off each wall. Hold this position for an extended period of time compared to normal, so that you start to lose momentum slightly then break into a swim before you stall completely.
You should be able to reach the flags at 5m each time comfortably.
This is about streamlining not holding your breathe! You should be breathing out in a consistent pattern each time you push off under the water ready to come into a breathe as you break into swimming.
Get out reflect on how this went. Do some stretching, what did you feel during the session, what did you learn?
The purpose of these sessions is to develop your core strength, stability and flexibility. The focus is on functional strength which will also help manage and prevent injury. Ensure that you work hard on maintaining good posture throughout and keep your breathing controlled.
3 Sets of 8 Reps of:
- Abdominal Crunch (Sit Up):
Lie on your back with bent knees. Engage your core to lift your shoulders and upper back off the floor. Hold the position briefly before lowering back down to the floor in a controlled manner.
- Dorsal Raise:
Lie face down with your legs together. Exhale as you lift your upper body from the floor. Perform the movement slowly controlling it with your core. Hold briefly at the top of the movement then lower yourself back to the start position.
- Oblique Crunch (Sit Up with a Twist):
Lie on your back with bent knees. Engage your core and raise your elbows and upper back off the floor then twist your torso so that your left elbow moves towards your right knee. Hold position briefly then return to the start position. Repeat rotating to the opposite side.
Lie on your back with bent knees. Engage your core then slowly lift your bum off the floor until your body is in a straight line from your knees to your shoulders. Hold at the top of the movement. Then slowly return to the start position.
- Reverse Curl:
Lie down with your arms by your side with palms facing up. Draw your knees up towards your chest. Engage your core and draw your knees further in towards your chest in a crunching movement. Then Repeat.
- Heel Reach:
Lie on your back with bent knees and arms by your side with palms facing down. Engaging your core, raise your shoulders and upper back off the floor. Reach as far as you can towards your right foot with your right hand in a slow and controlled motion. Pause briefly the return to the start position. Repeat on the alternate side.
10 minutes of stretching and rolling - focus on areas that feel particularly worked or tight.
The purpose of this session is to promote aerobic effiiciency and to aid active recovery. Your effort level is set according to your heart rate, pace (from your VDOT results) or rate of perceived exertion as shown by the following ranges; (On flat terrain, intensity will equal your pace as determined by your VDOT, e.g. Threshold Intensity = Threshold Pace) --------------- Level 1 (L1) – Walking/Jog, 0-68% LTHR, 0-2 RPE Level 2 (L2) – Easy pace, 69-83% LTHR, 2-3 RPE Level 3 (L3) – Marathon pace, 84-94% LTHR, 3-4 RPE Level 4 (L4) – Threshold pace, 95-105% LTHR, 4-5 RPE Level 5 (L5) – Interval pace, 106%< LTHR, 6-7 RPE Level 6 (L6) – Repetition pace, 106%< LTHR, 7-10 RPE Level 7 (L7) – Max Effort -------------- Warm Up: Jog easily (L1) for about 5 minutes as your systems wake up. --------------- Main Set: Run at Easy Intensity (L2) for for the rest of the session. --- Aim to focus on breathing and technique as you are running. In this session it is key to hold the Easy Intensity whether you are going uphill or downhill or along the flat. --------------- Cool Down: Stretching and then compression and ice if necessary.
Out on the road. Try to practice the following whilst riding easily around a small circuit on quiet roads reasonably close to home.
This video will give you some good ideas of how and what to do https://www.youtube.com/watch?v=EW1_TIs_6Tw
Single handed riding, different handlebar positions.
Leaning and riding in a straight line really slowly!!!
Slalom Ride - weaving.
Riding and braking for a line in the road or the sign. Do this before progressing to skidding on grass.
General Cornering Practice. Watch the video below for some help on this. Remember you are trying to straighten corners as much as you safely can on the roads by going wide in - clip the apex and then wide out.
Critical Swim Speed (CSS) is an approximation of your lactate threshold speed and you can find it by doing a couple of swimming tests. It's not precisely the same as lactate threshold but it will be within a second or so per 100m, which is plenty accurate enough to guide your training.
The CSS test involves two time trial swims - a 400m and a 200m. Before attempting these swims perform a thorough warm up and a small build set to get you used to swimming fast. We add a third test to get your complete swimming profile.
Do the 400m time trial first, it's less likely to effect the 200m than the other way around. Recover completely between each time trial with some easy swimming. Perform both time trials from a push off from the wall, not a dive.
Try and pace the trials as evenly as possible, don't start too fast and slow down. If you're not sure get someone to take your 100m splits - they can be very revealing.
To calculate your CSS go to: http://tritrainingharderllpblog.blogspot.co.uk/2013/10/swim-testing-critical-swim-speed.html
Optional 500m Steady swim (Every 5th length do as Medley)
200m Mixed stroke
200m Drills (Own Choice)
100m Build every 25m
Optional second 100m Build every 25m
400m Time Trial - record the time
Recovery swim until ready to do it again (mixed stroke)
200m Time Trial - record the time
Recovery swim until ready to go again (mixed stroke)
50m Time Trial, record time
250m Mixed stroke
The aim of this session is to combine easy running with establishing good technical habits. By interspersing the sessions with specific drills for a number of running technique flaws the aim is to quickly pick up and acquire more efficient movements. This is to be done without pressure on pace, effort, zones or any other number the focus is on movement and being in tune with how your body does this.
Immediately pre run stand on one leg and write your name with the other foot in the air in front of you at roughly knee height. Depol is allowed.
Run for 5 minutes at a very easy pace this will take some restraint as you should feel physically fresh but give your brain and body a chance to get up to speed.
Drill for first 30sec/1min of each 5min section
Try to avoid clawing your toes during all of these exercises.
1. Single Leg Balance Eyes closed - stay as still as possible 2x 15sec each leg
2. Single Leg Step Ups
Stand in front of something of roughly knee height a small wall or a bench will work well. Complete 10 Step Ups, 10 Left place the foot onto the wall/bench and keep it there throughout this is the working leg, the other leg should dangle with no push off the ground. Press down through the heel engaging the glutes to step up, stand tall at the top with good posture. Use your arms as if running as you step up, opposite arm to opposite leg.
3. Single Leg Balance Running action - Standing on one slightly bent leg take your arms into a running position and lift the other leg to 45'. Push the lifted foot back and forward as you move the arms in a running action. Standing leg will bend a little more as you do this. 2x 30sec each leg.
4. Repeat Single Leg Step Ups
5 minutes gentle jogging
Stretching and walking
The purpose of this session is to have an understanding of what effort your lactate threshold is. This will help you train at the correct intensity on the bike. To gather your results, go to: http://tritrainingharderllpblog.blogspot.co.uk/2013/10/bike-testing-calculating-your.html --------------- Warm up: Easy spinning for 5 minutes 5x20 seconds max effort, 40 second recovery 3x(25 seconds single leg, 5 seconds change over, 25 seconds other leg, 5 seconds change over) 2 minute recovery/preparation --------------- Main Set: 5 minute Time Trial 10 minute easy spinning 20 minute Time Trial – This can also be done as a 10 Mile TT to see where you stand for the next phase of training. Record your heart rate. Your lactate threshold is 95% of your average heart rate for the last 20 minutes. (Average power (Minus 5%) for the last 20 minutes is also your Functional Threshold Power). Use the link above to work out what your training and racing zones are. --------------- Cool Down: 15 minutes easy spinning. Stretching, compression and ice.