Post Season Training- RPE based training

Average Weekly Training Hours 11:20
Training Load By Week
Average Weekly Training Hours 11:20
Training Load By Week

This a great program for the beginner to the upper level age grouper to keep them going in the post-pre-season and get them in shape for the season ahead.

It is a 10 week program with an initial Benchmark Week, choose between either the B(beginner) or the I/A(intermediate/advanced) test,where you have the option of sending your results to CWP to establish your zones, followed by 3 3 week blocks of slightly increased focus on each discipline during each of the blocks.

Sport specific drills instructions are included to help guide you through the initial weeks of training.

Functional strength and stretching programs are also included in the program.

Sample Day 1
0:40:00
1326m
3.58290064885351TSS
Benchmark Swim-B

This is your first benchmark test. As a beginner part of the goal is to learn pacing, don't go all out in the first 25 with nothing left for the last 25. Try to keep each 25 an even pace but leave nothing going for the wall on the last, you have plenty of time to rest.

Please record your times of each 100.

Sample Day 1
1:00:00
1554m
0.417210286458055TSS
Benchmark Swim-I/A

Benchmark Swim- 1 hour

Warm-up- 400 easy freestyle as 4x 50 choice drill, 50 freestyle then 4x50 freestyle (25 fast + 25 easy)10 sec rest

Pre Main-4 x 100 freestyle (30 seconds rests) Do these 100’s at what you perceive to be the race pace that you can sustain

Main Set- 400 time trial- give your best effort but try to sustain even pace, i.e. don’t go all out in the first 100 then fade to nothing in the last 100
5 to 8 minutes easy swimming and rest to fully recovery then
 
200 yards all out swim, leave nothing to spare

Cool Down- 100-200 easy swim, stroke of choice

Sample Day 2
1:00:00
75.3TSS
Benchmark Bike-B

Benchmark Bike- 1 hour

Benchmarks are never fun things, you have be both mentally and physically prepared meaning well rested and hopefully not too stressed. Additionally, make sure you are well hydrated prior to starting this session.

-perform on a flat or gentle rolling terrain with minimal stops and interruptions or on your trainer

Warm-up- 17 minutes easy ride with 3x30sec high cadence spin- ups followed by 30sec easy recovery

Pre-Main Set- 2 minute all out effort followed by 8 minutes recovery

Main set- 8 minutes of best sustainable pace trying not to fade at the end nor start to hard
10 min easy spin for complete recovery 8 minutes best sustainable pace, same rule apply but try not to leave anything out there

Cool Down- 4 min easy spinning

Sample Day 2
1:00:00
81.2TSS
Benchmark Bike-I/A

Following a full 30 minutes of warm-up, a 20-minute time trial is used to assess Functional Threshold Power (FTP) and Lactate Threshold Heart Rate (LTHR). These numbers are used to establish your training zones for the ensuing block of training.

Goals
By following a strictly structured assessment protocol, we can assess/reassess possible changes your fitness at any time of training season as long as you're rested and motivated.

Sample Day 4
0:40:00
38.3TSS
Benchmark Run(B)

Beginner Benchmark Run- 40 minutes

Warm-up-10 min easy warm-up

Main Set- perform a 5min best effort run followed by a 10min walk to easy jog for recovery then perform a second 5min best effort interval.

if possible, remember to hit the lap button on your watch at the start and the end of each interval.

Cool Down- 10 min easy jog

Sample Day 4
0:50:00
71.7TSS
Benchmark Run(I/A)

Intermediate/Advanced Benchmark Run- 50 minutes

Warm-up-10 min easy warm-up

Main Set- 30 minutes enter into a 30 min race pace run, use the first 10 minutes to find your pace, do not go too hard at the the 10 minute mark hit your lap button on your watch and record the next 20 minutes(best race effort), hit the lap button again

Cool Down- 10 min easy jog

Sample Day 5
0:30:00
1189m
0.746273966495702TSS
Intro Swim

WU- 400 yd, choice of stroke

PM- 4x50 as (25yd kick on back with arms stretched overhead with fins/25yd swim with fins, don't over kick) with 10s rest

MS- 8x25 build 1 to 4 into
4x100 as (evens easy/odds moderate) with 20s rest

focus on form- taut body, good alignment

CD- 200 easy choice of stroke

Dr. Ted Geddis
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Catalyst Multisport

Coaching is not simply writing a workout and sending on it's merry way. It is the coach's responsibility to help you set realistic, obtainable goals, devise a plan to help you achieve those goals and do so without compromising your health and well being.

Utilizing Dr. Geddis’ unique perspective, background and education Catalyst can help you achieve those goals and more.

We offer year-long, race specific and distance specific coaching either locally or through the virtual environment.