Tri Improvers Race Block

Average Weekly Training Hours 07:41
Training Load By Week
Average Weekly Training Hours 07:41
Training Load By Week

This training block (Tri improvers race block) is targeted at MIDDLE OF THE PACK AGE GROUPERS RACING SPRINT TO OLYMPIC DISTANCE LOOKING TO IMPROVE ON A PREVIOUS PERFORMANCE. This training plan covers the 4 week macrocycle (3 weeks work / 1 week taper & race) leading into your race. Athletes using this training plan should have some experience of training for triathlon events. The program has up to 9hrs of training per week with the higher volume sessions at the weekend. Typically each week includes 3 bike and run sessions, 2 swims and 2 conditioning sessions. Sessions can be completed based on HR power or RPE. If you don't already have training zones contact us and we can supply self testing sessions. Email advice is available when purchasing this plan (for 4 weeks after date of purchase) should you have any general questions about the program.

This training plan was designnd by Keith Sanders. Keith is a Level 2 British Triathlon Coach he has guided both novice triathletes to their first finish and top age groupers to national age group titles. Racing as a competitive age grouper himself Keith’s PBs include a 2hrs 02min Olympic triathlon, an Ironman best time of 9hrs and 8mins and a marathon PB of 2hrs 44mins. He has also competed at the Ironman World Championships in Hawaii in arguably one of the most competitive age groups (M30-34). Find out a little more about Keith at This training plan benefits from Keith’s experiences as both an athlete and coach to help guide you towards your best performance yet.

Sample Day 1
General Strength & Stability. Session 1

General Strength & Stability session one of attached program-

Sample Day 1
Easy running

Easy effort Z1/2 (RPE 12-13) only. On soft ground mostly flat

Sample Day 2
Sweet spot training 2 x 10min

This session should preferably be completed on a turbo trainer but can be completed on the road if you have access to an uninterrupted course
Sweet spot training is an ideal way to improve your functional threshold power (FTP). If you don’t have a power meter and are a relatively experienced cyclist you can complete this session surprisingly accurately on feel. The effort level should be what you would be able to hold for a 1hr TT. Remember to retest your FTP regularly to ensure you’re working in the most beneficial zone
Warm up
5mins easy pedaling
5 x 30 seconds spin ups with 30 seconds after each
5mins build to 80% FTP in last minute
2 x 10minutes at 85-90% of FTP with 5 minutes easy spinning between
Cool down 5-10 mins easy spinning

Sample Day 2
100's & 50's T pace (1.9k)

100 free, 100 kick (fins)
6 x 100 Odds: 25 kick, 25 R arm only, 25 L arm only, 25 free, evens: 25 swim, 25 kick, 25 pull, 25 swim.
MS: Try to make the times for these as consistent as possible. Recoveries are in seconds within parentheses.
5 x 100 @ T-pace (10”).
10 x 50 @ T-pace (10”).
CD: 100 easy.

Sample Day 3
Tempo turbo ride

Warm up for 5-10mins

Tempo effort in race position for 30 minutes this is high Z3 or RPE of 15/16.

Focus on high cadence and smooth pedal strokes

Transition straigh to run if possible

Sample Day 3
3 x 10min Ramp Run (off bike)

Straight off bike if possible. (If not off bike include a 5 minute warm up to this run)

30 mins increasing effort every 10 mins

Course should be rolling > Flat

RPE should be 15 / 16 / 17 or Z2 Z3 Z4 if using HR

5 mins easy cool down

Sample Day 4
General Strength & Stability. Session 2

General Strength & Stability. Session 2

Keith Sanders

A performance and fitness coach with over 14 years experience. Keith has a track record of success working with beginners to elite athletes locally, remotely and through applied training plans. Keith has first hand experience of balancing high level performance with life's many other commitments himself a 2:44 marathoner, multiple Ironman finisher (PB 9:08) and Kona qualifier.