8-week training programme
|
|
- Helena Henry
- 5 years ago
- Views:
Transcription
1 8-week training programme
2 WEEK 1 8-week training programme ZONE EFFORT Easy Steady Hard Max RPE (1-10)* *RPE= Rate of perceived exertion/ how hard are you trying out of 10 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total time (speed) for Warm up: 100m swim; 2x50m kick; 4x50m 1x length fast, 1x length easy +20sec rest Main: 4x75m fast, 2x lengths fast, 1x length easy; 1min rest; 6x25m alternating 1x easy, 1x fast; 0sec rest Cool down: own choice, easy (endurance/pace control) for Warm up: 4x50m gradually increasing speed each 50m +10sec rest Main: (second rep at each distance to be faster than the first) 2x200m +20sec rest; 2x100m +15sec rest; 2x50m +10sec rest Cool down: 100m+ easy (easy/technique) for Warm up: 100m easy swim; 100m kick; 100m pull Main: 6x50m, 1x length drill, 1x length swim (drills: 2x high elbow fingertip drag; 2x single arm catch up; 2x fists); x100m focus on good technique high elbow, strong pull under water, flat body position) +45 sec rest Cool down: easy swimming to 1h for Zone 2, steady, keeping cadence approx. 90rpm for Build from Zone 1 to Zone, increase effort every 10min for Zone 1-2, easy-steady 1hr RUN (high intensity) for RUN (build) for Increase effort every 10min, from easy/zone 1 to steadyhard/zone Warm up: 10min, gradually increasing intensity Main: 45sec hard (Zone 4-5); 15sec easy walk/jog (Zone 1); repeat 5x; then take 2min recovery and repeat another 5x Cool down: easy jog/walk + stretches RUN for Zone 2, steady (RPE 5-6/10) RUN 1hr (Optional) TRAIN (core) for 15min Warm up: standing body twists x12, 10x squat + overhead reach Main: 10x lying leg raises, front plank 0sec, side plank L+R 0sec, skydiver x8, single leg bridge L+R x10 (Optional) TRAIN (full body circuit) for 10x lunges L+R; 10x squat; 10x push ups; 0sec front plank; 10x leg raises; 10x side lying leg raises L+R. Repeat all -4x TOTAL 6hr
3 WEEK 2 8-week training programme ZONE EFFORT Easy Steady Hard Max RPE (1-10)* *RPE= Rate of perceived exertion/ how hard are you trying out of 10 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total time (speed) for Warm up: 200m own choice Main: 4x25m, each 25m getting faster +15sec rest Cool down: own choice, easy to (easy/technique) for Warm up: 100m swim, 100m pull, 50m kick, 150m swim Main: 6x75m as 50m drill, 25m swim (drills: 2x catch-up, 2x fists, 2x minimum stroke count) Cool down: own choice, easy to (endurance) for Warm up: 50m swim, 100m pull, 50m kick, 100m swim Main: 400m timed swim (record your time) Cool down: 100m+ easy choice 1h for Warm up: 10min easy Main: 15min Zone 2-, race pace effort Cool down: 5min easy spin for Warm up: 10min spin, building effort to Zone -4 Main: 4x2min hard (Zones -4), 1min easy Cool down: 5min+ easy spin for 1hr Zone 1-2, easy-steady 2hr RUN (high intensity) for RUN (build) for Increase effort every 10min, from easy/zone 1 to steadyhard/zone Warm up: 10min, gradually increasing intensity Zone 1- Main: 10x0sec fast (Zone 4) +0sec easy jog/walk; 1min easy recovery; 5x 1min (Zone -4) fast +0sec rest RUN for Zone 1, easy talking pace RUN 1hr Cool down: 5-10min easy jog/walk (Optional) TRAIN (core) for 15min Warm up: standing body twists x12, 10x squat + overhead reach Main: 10x lying leg raises, front plank 0sec, side plank L+R 0sec, skydiver x8, single leg bridge L+R x10 (Optional) TRAIN (full body circuit) for 10x lunges L+R; 10x squat; 10x push ups; 0sec front plank; 10x leg raises; 10x side lying leg raises L+R. Repeat all -4x TOTAL 6hr 15min
4 WEEK 8-week training programme ZONE EFFORT Easy Steady Hard Max RPE (1-10)* *RPE= Rate of perceived exertion/ how hard are you trying out of 10 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total time (speed) for Warm up: 200m own choice; 4x 25m, each 25m getting faster +15sec rest Main: 4x100m hard (Zone 4) +1min rest; 4x25m fast kick +0sec rest Cool down: 100m+ easy (easy/technique) for Warm up: 100m swim, 100m pull, 50m kick, 150m swim Main: 6x75m as 50m drill, 25m swim (drills: 2x catch-up, 2x fists, 2x minimum stroke count) Cool down: own choice, easy to (endurance) for Warm up: 50m swim, 100m pull, 50m kick, 100m swim Main: 4x200m at target race pace +1min rest Cool down: own choice, 100m+ 1h for for Steady, keeping cadence approx. 90rpm Warm up: 10min spin, building effort to Zone -4 Main: 4x2min hard (Zones -4), 1min easy for 1hr Zone 1-2, easysteady 2hr Cool down: 5min+ easy spin RUN (high intensity) for RUN (build) for Increase effort every 10min, from easy/zone 1 to target race pace for final 10min Warm up: 10min, gradually increasing intensity Zone 1- Main: x2min steady-hard (Zone -4); 6x1min hard (Zone 4) +0sec rest; Cool down: 5-10min easy jog/ walk RUN (brick) for 10min Easy run, immediately after cycle to mimic race scenario RUN 1hr 20min (Optional) TRAIN (core) for 15min Warm up: standing body twists x12, 10x squat + overhead reach Main: 10x lying leg raises, front plank 0sec, side plank L+R 0sec, skydiver x8, single leg bridge L+R x10 (Optional) TRAIN (full body circuit) for 10x lunges L+R; 10x squat; 10x push ups; 0sec front plank; 10x leg raises; 10x side lying leg raises L+R. Repeat all -4x TOTAL 6hr
5 WEEK 4 8-week training programme ZONE EFFORT Easy Steady Hard Max RPE (1-10)* *RPE= Rate of perceived exertion/ how hard are you trying out of 10 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total time (speed) for Warm up: 200m own choice Main: 1x 100m easy +10sec rest; 2x50m steady +20sec rest; 4x 25m fast +0sec rest; 2x 50m fast +0sec rest; 100m easy as part of cool down (easy/technique) for Warm up: 100m swim, 100m pull, 50m kick, 150m swim Main: 6x75m as 50m drill, 25m swim (drills: 2x catch-up, 2x fists, 2x minimum stroke count) Cool down: own choice, easy to (endurance) for Warm up: 50m swim, 100m pull, 50m kick, 100m swim Main: 4x200m at steady pace, focusing on good technique and relaxed breathing Cool down: 100m+ with mix strokes 1h for Zone 2, steady, keeping cadence approx. 90rpm for Warm up: 10min spin, building effort to Zone -4 Main: 4x2min hard (Zones -4), 1min easy Cool down: 5min+ easy spin for 1hr at Zone 1-2, easy-steady; last as 5min easy 5min hard effort (Zone 4); repeat; last 5min keep leg cadence at approx. 90rpm ready to run off 2hr RUN (high intensity) for RUN (build) for Increase effort every 10min, from easy/zone 1 to target race pace for final 10min Warm up: 10min, gradually increasing intensity Zone 1- Main: 10x0sec fast (Zone 4) +0sec easy jog/walk; 1min easy recovery; 5x 1min (Zone -4) fast + 0sec rest RUN (brick) for 15min Steady run, immediately after cycle to mimic race scenario RUN 1hr Cool down: 5-10min easy jog/ walk (Optional) TRAIN (core) for 15min Warm up: standing body twists x12, 10x squat + overhead reach Main: 10x lying leg raises, front plank 0sec, side plank L+R 0sec, skydiver x8, single leg bridge L+R x10 (Optional) TRAIN (full body circuit) for 10x lunges L+R; 10x squat; 10x push ups; 0sec front plank; 10x leg raises; 10x side lying leg raises L+R. Repeat all -4x TOTAL 6hr
6 WEEK 5 8-week training programme ZONE EFFORT Easy Steady Hard Max RPE (1-10)* *RPE= Rate of perceived exertion/ how hard are you trying out of 10 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total time (speed) for Warm up: 200m own choice Main: 5x25m, 2x fast, 1x easy, 2x fast +0sec rest between each; +1min after 5, then repeat Cool down: easy, own choice (easy/technique) for Warm up: 100m swim, 100m pull, 50m kick, 150m swim Main: 100m pull +0sec rest; 100m front crawl swim, breathing every rd stroke; 4x 50m 1x length fists, 1x length swim Cool down: easy, own choice (endurance) for Warm up: 50m swim, 100m pull, 50m kick, 100m swim Main: x200m at race pace +0sec rest Cool down: 100m+ with mix strokes 1h for 20min Zone 2, steady, keeping cadence approx. 90rpm for Warm up: 10min spin, building effort to Zone -4 Main: 2x6min race effort (Zone -4) +1min rest Cool down: 5min easy spin for 1hr at Zone 1-2, easy-steady; last as 5min easy 5min hard effort (Zone 4); repeat; last 5min, keep leg cadence at approx. 90rpm ready to run off 1hr 50min RUN (strides) for Warm up: 10min easy walk/ jog building intensity Main: on flat grass or off-road trail, not tarmac. Run fast (not a sprint) for 20sec with technique focus. Walk/jog back to start and repeat 10x. Cool down: easy 5min RUN (high intensity) for Warm up: 10min, gradually increasing intensity Zone 1- Main: slight uphill if possible, run fast sustainable speed for 1min, turn and job/walk to start and repeat 6x Cool down: easy jog/walk RUN (brick) for 15min Steady run, immediately after cycle to mimic race scenario. First 2min fast pace then slow to a steady pace for remainder RUN 1hr (Optional) TRAIN (core) for 15min Warm up: standing body twists x12, 10x squat + overhead reach Main: 10x lying leg raises, front plank 0sec, side plank L+R 0sec, skydiver x8, single leg bridge L+R x10 15min TOTAL 5hr 20min
7 WEEK 6 8-week training programme ZONE EFFORT Easy Steady Hard Max RPE (1-10)* *RPE= Rate of perceived exertion/ how hard are you trying out of 10 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total time (speed) for Warm up: 200m own choice Main: 5x25m fast +45sec rest; 4x50m alternating 1x fast, 1x easy +0sec rest Cool down: easy, own choice (easy/technique) for Warm up: 100m swim, 100m pull, 50m kick, 150m swim Main: 100m steady + 20sec rest; 75m steady +20sec rest; 50m long stroke +20sec rest; 25m fast Cool down: easy, own choice (endurance) for Warm up: 50m swim, 100m pull, 50m kick, 2x100m swim Main: 400m timed swim (record your time) Cool down: 100m+ with mix strokes 1h for Zone 2, steady, keeping cadence approx. 90rpm (cadence) for Warm up: 10min spin, building effort to Zone -4 Main: 10min as 20sec fast leg cadence, 40sec easy Cool down: 5min+ easy spin for 1hr Alternating 10min easy effort/10min hard/race intensity + last 5min, keep leg cadence at approx. 90rpm ready to run off 2hr RUN (strides) for Warm up: 10min easy walk/ jog building intensity Main: on flat grass or offroad trail, not tarmac. Run fast (not a sprint) for 20sec with technique focus. Walk/ jog back to start and repeat 8x Cool down: easy 5min RUN (high intensity) for Warm up: 10min, gradually increasing intensity Zone 1- Main: 15min as 2min hard effort (Zone 4), 1min easy (Zone 1) Cool down: 5-10min easy jog/walk RUN (brick) for 15min Steady run, immediately after cycle to mimic race scenario. First 2min fast pace then slow to a steady pace for remainder RUN 1hr 05min (Optional) TRAIN (core) for 15min Warm up: standing body twists x12, 10x squat + overhead reach Main: 10x lying leg raises, front plank 0sec, side plank L+R 0sec, skydiver x8, single leg bridge L+R x10 (Optional) TRAIN (full body circuit) for 10x lunges L+R; 10x squat; 10x push ups; 0sec front plank; 10x leg raises; 10x side lying leg raises L+R. Repeat all -4x TOTAL 5hr 20min
8 WEEK 7 8-week training programme ZONE EFFORT Easy Steady Hard Max RPE (1-10)* *RPE= Rate of perceived exertion/ how hard are you trying out of 10 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total time (speed) for Warm up: 200m own choice Main: 5x25m fast +45sec rest; 4x50m alternating 1xfast, 1x easy +0sec rest Cool down: easy, own choice (easy/technique) for Warm up: 100m swim, 100m pull, 50m kick, 150m swim Main: 100m steady + 20sec rest; 75m steady +20sec rest; 50m long stroke +20sec rest; 25m fast Cool down: easy, own choice (endurance) for Warm up: 50m swim, 100m pull, 50m kick, 2x100m swim Main: 400m timed swim (record your time) Cool down: 100m+ with mix strokes 1h for Zone 2, steady, keeping cadence approx. 90rpm (cadence) for Warm up: 10min spin, building effort to Zone -4 Main: 10min as 20sec fast leg cadence, 40sec easy Cool down: 5min+ easy spin for 10min warm up then build effort and maintain a moderatehard effort (Zone -4) for 15-20min, then cool down for remainder of time 1hr RUN (strides) for Warm up: 10min easy walk/ jog building intensity Main: on flat grass or off-road trail, not tarmac. Run fast (not a sprint) for 20sec with technique focus. Walk/jog back to start and repeat 8x Cool down: easy 5min RUN (high intensity) for Warm up and main: 10min, gradually increasing intensity Zone 1- Cool down: 5-10min easy jog/walk RUN (brick) for 15min Steady run, immediately after cycle to mimic race scenario. First 2min fast pace then slow to a steady pace for remainder RUN 1hr 05min (Optional) TRAIN (core) for 15min Warm up: standing body twists x12, 10x squat + overhead reach Main: 10x lying leg raises, front plank 0sec, side plank L+R 0sec, skydiver x8, single leg bridge L+R x10 (Optional) TRAIN (full body circuit) for 15min 10x lunges L+R; 10x squat; 10x push ups; 0sec front plank; 10x leg raises; 10x side lying leg raises L+R. Repeat all -4x TOTAL 5hr 05min
9 WEEK 8 8-week training programme ZONE EFFORT Easy Steady Hard Max RPE (1-10)* *RPE= Rate of perceived exertion/ how hard are you trying out of 10 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total time (speed) for Warm up: 10min steady warm up Main: 10x25m, alternating 1x fast, 1x easy + 0sec rest Cool down: easy swim (speed) for 15-20min Warm up: 100m easy (Zone 1) using same stroke as race Main: 2x25m kick +0sec rest; 4x25m fast with focus on technique +45sec rest RACE DAY Ensure you get a good warm up and elevate your heart rate before starting 50min Cool down: easy swim for Zone 2, steady, keeping cadence approx. 90rpm for 20min Easy ride, focus on maintaining cadence of rpm at low Zone 2, easy steady effort 1hr 20min RUN for 20min Steady pace (Zone 2-) with 6x0sec surges of speed throughout (cadence) for Warm up: 1-min spin, building effort to Zone -4 Main: 10min as 20sec fast leg cadence, 40sec easy Cool down: 5min easy spin RUN 20min 0min TOTAL 2hr + event duration
10 Talking triathlon A quick guide to some of the most commonly used terms in triathlon training. Aerobic The use of oxygen in the body s energygenerating process. Aerobic exercise involves or improves oxygen consumption by the body and intensity is usually moderate Anaerobic When your body produces energy without utilising oxygen, stimulated by exercise that s high intensity Base training Low-intensity training that stimulates your aerobic system and helps develop endurance Bilateral breathing Breathing on alternate left and right-hand sides in swimming, typically every third or fifth stroke Bonking A rapid drop in energy caused by the depletion of glycogen in the muscles and liver. Also called the wall by runners, it can be accompanied by nausea, dizziness and even hallucinations Brick session A session that combines multiple disciplines one after the other. The most common brick is a biketo-run session to replicate the feeling of running immediately after riding your bike Cadence The rate at which you re pedalling, expressed in revolutions per minute (RPM) Core stability The ability to control the position and movement of the central portion of the body. Training targets the abdominal muscles DOMS Delayed onset muscle soreness. Typically kicks in 48hrs after a hard session or a race Drafting Hitching a ride in someone else s slipstream. In most events, this isn t allowed but the Scottish Sea Farms Triathlon Festival will allow some drafting, if it is safe to do so Drag The amount of turbulent displaced air that an object creates, resulting in a slowing effect. Smooth aero objects create low drag, while things like round tube-sets, a bad bike fit, vented helmets and kit flapping in the wind increase drag HIIT High intensity interval training HRmax Your maximum heart rate, measured in beats per minute Hyponatraemia A deficiency of sodium/salt in the blood, which can cause cramps, nausea, vomiting, headache and fatigue Interval training Intensive training using repeated on/off efforts for faster results than a single sustained slog Lactic acid Produced in the muscles during high-intensity workouts, it can inhibit oxygen movement and slow you down Midfoot strike When running, your front foot strikes the ground flat, as opposed to toe or heel first Mount zone An often-chaotic area just beyond transition for mounting your bike before starting the bike leg. On the return leg, this is where you must dismount before entering transition Negative splits A training method where successive sets are completed faster than the previous one. Or, in a race, where you pace yourself to race the second half faster than the first Overtraining Common symptoms of training too much with insufficient recovery include insomnia, headaches, moodiness, loss of enthusiasm for the sport and increased illness due to a suppressed immune system Pronation The natural turning in of the foot. Some athletes over-pronate excessively, often when tired RPE Rate of perceived exertion. A measure of exercise intensity, where one is easy and 20 is extremely hard Taper When you reduce your training in the days just before a big race, giving your body a chance to get ready for the big push Transition The portion of the race where you re moving between disciplines. T1 is between swim and bike; T2 between bike and run Turbo trainer A frame that attaches to your bike and provides resistance to the back wheel as you pedal, turning the bike into a static trainer Zones A way of figuring out how hard you re working in a session using a percentage of your HRmax or an intensity scale
11 8-week training log
12 WEEK 1 8-week training log Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly goal Total goal COMMENTS
13 WEEK 2 8-week training log Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly goal Total goal COMMENTS
14 WEEK 8-week training log Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly goal Total goal COMMENTS
15 WEEK 4 8-week training log Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly goal Total goal COMMENTS
16 WEEK 5 8-week training log Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly goal Total goal COMMENTS
17 WEEK 6 8-week training log Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly goal Total goal COMMENTS
18 WEEK 7 8-week training log Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly goal Total goal COMMENTS
19 WEEK 8 8-week training log Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly goal Total goal COMMENTS
6-week training programme
6-week training programme WEEK 1 6-week training programme ZONE 1 2 3 4 EFFORT Easy Steady Hard Max RPE (1-10)* 1-4 5-6 7-8 9-10 *RPE= Rate of perceived exertion/ how hard are you trying out of 10 Monday
More information12-week training programme
12-week training programme WEEK 1 12-week training programme ZONE 1 2 3 4 EFFORT Easy Steady Hard Max RPE (1-10)* 1-4 5-6 7-8 9-10 *RPE= Rate of perceived exertion/ how hard are you trying out of 10 Monday
More information10 Week ADVANCED 5KM TRAINING PLAN
RG Active 14 Week Beginner Half-Marathon Training Plan Page 1 10 Week ADVANCED 5KM TRAINING PLAN RG Active 14 Week Beginner Half-Marathon Training Plan Page 2 The NSPCC has teamed up with RG Active to
More information14 Week INTERMEDIATE HALF MARATHON (21km) TRAINING PLAN
RG Active 14 Week Beginner Half-Marathon Training Plan Page 1 14 Week INTERMEDIATE HALF MARATHON (21km) TRAINING PLAN RG Active 14 Week Beginner Half-Marathon Training Plan Page 2 The NSPCC has teamed
More information14 Week BEGINNER HALF MARATHON (21km) TRAINING PLAN
RG Active 14 Week Beginner Half-Marathon Training Plan Page 1 14 Week BEGINNER HALF MARATHON (21km) TRAINING PLAN RG Active 14 Week Beginner Half-Marathon Training Plan Page 2 The NSPCC has teamed up with
More informationitu world triathlon Abu Dhabi 10 week training plan itu olympic intermediate
itu world triathlon Abu Dhabi 10 week training plan itu olympic intermediate jan 3-9 Ab Crunch Feet Down, Ab Crunch Feet Up - 2 sets of 10 reps jogging with 3 20sec acceleration) + 25min run (2*) (8min
More informationTRI TRAINING PROGRAME 12-WEEK OLYMPIC - INTERMEDIATE
Triathlon Performance Solutions Presents: The Twelve-Week Race Plan Race distance: Olympic Athlete level: Intermediate level with at least two years of Olympic distance racing experience Hours Per Week:
More informationBOGSTACLE training guide
BOGSTACLE training guide BOGSTACLE is not just a run with a few extra obstacles thrown in the way. Being running fit will help but to avoid getting bogged down on the day you also need to practise being
More information16 Week BEGINNER 100MILE CYCLING TRAINING PLAN
RG Active 16 Week Beginner 100mile Cycling Training Plan Page 1 16 Week BEGINNER 100MILE CYCLING TRAINING PLAN RG Active 16 Week Beginner 100mile Cycling Training Plan Page 2 The NSPCC has teamed up with
More informationWeek 1. Training Block: Thursday
Training Block: Week 1 Thursday The purpose of the Aerobic Swim is to develop your base fitness. The key to achieving this is repetition of steady and hard efforts interspersed with easier recovery segments.
More information16 Week BEGINNER LONG RIDE CYCLING TRAINING PLAN
RG Active 16 Week Beginner Long Ride Cycling Training Plan Page 1 16 Week BEGINNER LONG RIDE CYCLING TRAINING PLAN RG Active 16 Week Beginner Long Ride Cycling Training Plan Page 2 The NSPCC has teamed
More information14 Week BEGINNER MILE CYCLING TRAINING PLAN
RG Active 14 Week Beginner 60-100mile Cycling Training Plan Page 1 14 Week BEGINNER 60-100MILE CYCLING TRAINING PLAN RG Active 14 Week Beginner 60-100mile Cycling Training Plan Page 2 The NSPCC has teamed
More information#TEAMIVANKA TRAINING PLAN
JOHN HENWOOD S #TEAMIVANKA TRAINING PLAN We re training for our half-marathon with Olympic athlete and celebrated coach, John Henwood. Prior to starting our training regimen, John advised each of us to
More informationATS Longbeach Coastal Classic MTB 35km Training Programme
Monday Tuesday Wednesday Thursday Friday Saturday Sunday 19 Sept 21 24 26 Sept 3 Oct 10 Oct 17 Oct 24 Oct 4 11 18 28 5 12 19 26 29 6 13 30 7 14 21 28 1 Oct 8 MTB 60min 15 29 2 9 16 Cycle 75mins Cycle 75mins
More informationTHE LONG RIDE THRESHOLD RIDES HILLS
THE LONG RIDE 6/10 effort focusing on building your time on the bike and developing your aerobic capacity. Start off riding at 65% of MHR (conversational pace). Gradually this will build to 75% of MHR
More informationTHE LONG RIDE THRESHOLD RIDES HILLS
THE LONG RIDE 6/10 effort focusing on building your time on the bike and developing your aerobic capacity. Start off riding at 65% of MHR (conversational pace). Gradually this will build to 75% of MHR
More information16 Week INTERMEDIATE 100MILE CYCLING TRAINING PLAN
RG Active 16 Week Intermediate 100mile Cycling Training Plan Page 1 16 Week INTERMEDIATE 100MILE CYCLING TRAINING PLAN RG Active 16 Week Intermediate 100mile Cycling Training Plan Page 2 The NSPCC has
More informationIn detail: How should each run feel? There are a number of different paces that you should aim to master which will make up your training:
How should each run feel? There are a number of different paces that you should aim to master which will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort
More informationIntensity: Intensity:
NAME HOUR Directions: Answer the following questions using complete sentences and proper grammar. Answers should be detailed. Give 3 workout examples for steady-state cardio and 3 workout examples for
More informationTRIATHLON TRAINING PLAN WEEKS 9-12 MONDAY 15 MAY - SUNDAY 11 JUNE 2017
TRIATHLON TRAINING PLAN WEEKS 9-12 MONDAY 15 MAY - SUNDAY 11 JUNE 2017 SPRINT DISTANCE COMPETE WEEK 9 MONDAY 15 MAY - SUNDAY 21 MAY GOALS DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY SESSION
More informationTRIATHLON TRAINING PLAN MONDAY 16 MAY SUNDAY 12 JUNE
TRIATHLON TRAINING PLAN WEEKS 9-12 MONDAY 16 MAY SUNDAY 12 JUNE SPRINT DISTANCE COMPETE WEEK 9 MONDAY 16 SUNDAY 22 MAY GOALS DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY SESSION DURATION
More informationTHE LONG RIDE THRESHOLD RIDES HILLS
THE LONG RIDE 6/10 effort focusing on building your time on the bike and developing your aerobic capacity. Start off riding at 65% of MHR (conversational pace). Gradually this will build to 75% of MHR
More informationTRIATHLON TRAINING PLAN MONDAY 18 APRIL SUNDAY 15 MAY
TRIATHLON TRAINING PLAN SPRINT DISTANCE WEEKS 5-8 COMPETE TRIATHLON TRAINING PLAN WEEKS 5-8 MONDAY 18 APRIL SUNDAY 15 MAY SPRINT DISTANCE COMPETE WEEK 5 MONDAY 18 SUNDAY 24 APRIL GOALS DAY MONDAY TUESDAY
More information22 Week BEGINNER MARATHON TRAINING PLAN. RG Active 22 Week Beginner Marathon Training Plan Page 1
22 Week BEGINNER MARATHON TRAINING PLAN RG Active 22 Week Beginner Marathon Training Plan Page 1 Key Notes The NSPCC has teamed up with RG Active to be the charity s official training partner for running
More informationHow should each run feel?!
How should each run feel? There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.
More informationWe are all very excited to see how things turn out for your level of fitness when you return to the lacrosse field. Good luck and Happy Holidays.
WINTER BREAK WORKOUT Congratulations to all the first years who have successfully completed their first college quarter! Congratulations to everyone for being a quarter closer to getting your college degree!
More informationComplete 2-4 sets of repetitions for lower body exercises. We will be focusing on building muscular endurance.
Ready, Set - GOAL! BEGINNER-INTERMEDIATE MARATHON/TRIATHLON PROGRAM RESOURCES www.usatriathlon.org www.beginnertriathlete.com www.trinewbies.com Training Plans for Multisport Athletes by Gale Bernhardt
More informationGoal Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes. Tempo run. Long run Rest. Strength/rest
IRONFITNESS PERSONAL TRAINER Weeks 1-12 TOUGH GUY & GAL CHALLENGE 12KM Notes Foundation Week 1 Easy run Tempo run Total time 30 mins 25 mins 35-40 mins /rest Foundation Week 2 Easy run Tempo Total time
More informationTRIATHLON TRAINING PLAN WEEKS 9-12 MONDAY 15 MAY - SUNDAY 11 JUNE 2017
TRIATHLON TRAINING PLAN WEEKS 9-12 MONDAY 15 MAY - SUNDAY 11 JUNE 2017 SPRINT DISTANCE COMPLETE WEEK 9 MONDAY 15 MAY - SUNDAY 21 MAY GOALS DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY SESSION
More informationTRIATHLON TRAINING PLAN WEEKS 1-4 MONDAY 21 MARCH SUNDAY 17 APRIL
TRIATHLON TRAINING PLAN WEEKS 1-4 MONDAY 21 MARCH SUNDAY 17 APRIL SPRINT DISTANCE COMPLETE Introduction Your success. Our priority. Your success our priority is at the heart of our business, both as a
More informationTable of Contents ME3 GL II ME4 GL TT ME5 GL ME7 GL... 17
Table of Contents Bike Instructions... 3 WORKOUTS:... 4 Endurance Workouts... 4 E1 Rolling Hills... 4 E4 Building Strength... 4 E6 Improving Mod Climbs... 4 E9 Pacing... 5 E11 Speed Demon... 5 Steady State
More informationRacing Preparations FAQs and Tips for Success Tips from Alessandra Erg Competitions
Erg Competitions How can I prepare for racing 2km at an indoor rowing (erg) competition? 1) Contrary to what you might think, you should still continue some of your longer endurance practices. Maintaining
More informationIn detail: How should each run feel? There are a number of different paces that you should aim to master which will make up your training:
How should each feel? There are a number of different paces that you should aim to master which will make up your training: Easy fully conversational at the speed of chat and about 6/10 effort Steady conversational,
More information22 Week ADVANCED MARATHON TRAINING PLAN
RG Active 22 Week Advanced Marathon Training Plan Page 1 22 Week ADVANCED MARATHON TRAINING PLAN [Type www.bloodwise.org.uk here] Introduction Below is a 22 week advanced marathon training plan to help
More informationOAKLEIGH CHARGERS U16 Summer Training Program 2016/17. Oakleigh Charger s U16 Summer Program 1
OAKLEIGH CHARGERS U16 Summer Training Program 2016/17 Oakleigh Charger s U16 Summer Program 1 OAKLEIGH CHARGERS U16 SUMMER S&C 2016/17 Always warm up before running sessions: 10min easy jog Dynamic movements
More informationTRIATHLON TRAINING PLAN WEEKS 1-4 MONDAY 21 MARCH SUNDAY 17 APRIL
TRIATHLON TRAINING PLAN WEEKS 1-4 MONDAY 21 MARCH SUNDAY 17 APRIL SPRINT DISTANCE COMPETE Introduction Your success. Our priority. Your success our priority is at the heart of our business, both as a leading
More informationIdentify 3 sports that would predominantly rely on aerobic training. Justify your choices to your partner.
James Muir Focus Question (Slide 2) Activity 1: Think-Pair-Share Identify 3 sports that would predominantly rely on aerobic training. Justify your choices to your partner. Sport Justification PDHPE Enrichment
More informationUnder 15s. Off-Season Programme Phase 1: General Conditioning Development
Under 15s Off-Season Programme 2015 Phase 1: General Conditioning Development Programme Design This programme will cover the next 4 weeks, taking you up to preseason. Aerobic and Anaerobic sessions will
More informationYOUR TRAINING PLAN 50KM WILLIAMSTOWN RETURN
YOUR TRAINING PLAN 50KM WILLISTOWN RETURN YOUR TRAINING PLAN 50KM WILLISTOWN RETURN VIA ELWOOD Welcome to your training programme for Bicycle Network s United Energy Around the Bay. Karmea is proud to
More informationHere s a basic outline of a typical week:
Summer Training for Boys Soccer Program: The workout program is considered voluntary. However, it is in your best interest to complete this program to the best of your ability. These workouts are to help
More informationYOUR TRAINING PLAN 200KM SORRENTO RETURN
YOUR TRAINING PLAN 200KM SORRENTO RETURN YOUR TRAINING PLAN 200KM SORRENTO RETURN Welcome to your training programme for Bicycle Network s United Energy Around the Bay. Karmea is proud to be working alongside
More informationHIGH VOLUME TRAINING PROGRAM HOURS. PEAKS CHALLENGE FALLS CREEK 2019
HIGH VOLUME TRAINING PROGRAM 10-22 HOURS. PEAKS CHALLENGE FALLS CREEK 2019 PEAKS CHALLENGE FALLS CREEK HIGH VOLUME PROGRAM (10-22 hours) This program is for a rider who has on average 16 hours per week
More informationPhase #1 Recovery / Moderate Intensity / Endurance
This training exercise was developed by Bill Jordan, Track and Field coach at Slippery rock University. Bill also develops fitness programs for US Soccer. Phase #1 Recovery / Moderate Intensity / Endurance
More informationDay Monday Tuesday Wednesday Thursday Friday Saturday Sunday Session 3:15pm Session. Easy recovery run Interval. 6:45am Session.
Training Break Down 2016 IGS Cross Country will see a bit of a change in the structure of the program and the way training is set out. The program will incorporate six key elements that will improve an
More information5 DAY RIDE TRAINING GUIDE
5 DAY RIDE TRAINING GUIDE YOUR TRAINING PLAN Great Victorian Bike Ride 5 Day Ride Welcome to your training programme for Bicycle Networks Great Victorian. Karmea is proud to be working alongside Bicycle
More informationMarathon Training Program
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 VO2 Max Repeats rest day Easy Run 10-15 minute warm-up rest day Easy Run Easy Run 120-130
More informationREAL INSURANCE SYDNEY HARBOUR 10K INTERMEDIATE TRAINING PROGRAM. run. crew. Real Insurance Sydney Harbour 10k Intermediate Training Program 1
5 k REAL INSURANCE SYDNEY HARBOUR 10K INTERMEDIATE TRAINING PROGRAM crew run Real Insurance Sydney Harbour 10k Intermediate Training Program 1 INTERMEDIATE PROGRAM OVERVIEW This 10-week training program
More informationMarathon Training Program
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 rest day Easy Run Easy Run rest day Easy Run rest day 90-100 minutes or cross train 30-40
More informationMarathon Training Program
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 VO2 Max Repeats Easy Run Easy Run 10-15 minute warm-up Easy Run Easy Run Easy Run 110-120
More informationTaranaki Cycle Challenge
Taranaki Cycle Challenge I have been asked to put together a training plan for the Taranaki Cycle Challenge. As a professional coach and sport scientist I know there is not one simple plan for all, but
More information10KM 8-WEEK TRAINING PLAN. Week One SUN. Easy 15 min. Meditation. Easy 15 min. Meditation. Strength. Easy 15 min FRI THU WED TUE MON SAT
10KM 8-WEEK TR AINING PLAN WEEK ONE 10KM 8-WEEK TRAINING PLAN Sunday Long Run Your longest run of the week. Here s where you build your mental and physical strength. Monday Meditation Don t think of this
More informationLW Coaching Single Speed Cross Country Build, Peak, Race Training Plan
.. LW Coaching Single Speed Cross Country Build, Peak, Race Training Plan Week 1 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Test Strength SS Bike Bike SS SS 12:30 1:30 0:30 1:30 1:30 1:00 2:00 2:30 Regen
More informationHalf Marathon Training Program
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Lactate Threshold Repeats rest day Easy Run 15 minute warm-up rest day Easy Run Easy Run 110-120 minutes
More informationMarathon Training Program
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Fast Repeats rest day Easy Run 10-15 minute warm-up Easy Run Easy Run Easy Run 120-130 minutes
More informationWeek One HALF MARATHON SUN. Easy 20 min. Meditation. Easy 30 min. Meditation. Easy 30 min FRI THU WED TUE MON. Meditation SAT HALF MAR ATHON
HALF MAR ATHON 14-WEEK TR AINING PLAN WEEK ONE HALF MARATHON 14-WEEK TRAINING PLAN Sunday Long Run Your longest run of the week. Here s where you build your mental and physical strength. Monday Don t think
More informationDay Session Component Monday 1 Gym workout 1 Monday (week 1-3) Wednesday 1 Gym workout 2 Wednesday (week 1-3)
Date: Week 1 (9-13 December 2013) Day Session Component Monday 1 Gym workout 1 Monday (week 1-3) Tuesday 1 Speed Endurance 1 and 2 Wednesday 1 Gym workout 2 Wednesday (week 1-3) Thursday 1 Hill Sprints
More informationThe Ultimate Guide to Running / Roadwork for Fight Sports
The Ultimate Guide to Running / Roadwork for Fight Sports Roadwork is an important part of any fight sports strength and conditioning program. Generations of fighters have pounded the pavement, the process
More informationEnjoy the workouts and keep working hard on the bike!
NOTICE: This work is copyrighted by Coachdrewedsall.com, LLC and for the eyes of customers only. You do not have permission to share this document with anyone, for any reason. You may Here s 10 of the
More informationMissy Kane s Guide to. Getting On Track. for the Covenant Health Half Marathon. (Includes training options for Full Marathon and 5k)
Missy Kane s Guide to Getting On Track for the Covenant Health Half Marathon (Includes training options for Full Marathon and 5k) Missy Kane Covenant Health Fitness Promotions Coordinator Training for
More informationWe hope this letter and summer training finds you all eager to get started towards next season s goals. When you all report back
2014-15 UCR Track and Field Members, We hope this letter and summer training finds you all eager to get started towards next season s goals. When you all report back to school for the start of fall quarter,
More informationHalf Marathon Training Program
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Lactate Threshold Repeats rest day Easy Run 15 minute warm-up rest day Easy Run Easy Run
More information20KM ELWOOD RETURN YOUR TRAINING PLAN
YOUR TRAINING PLAN 20KM ELWOOD RETURN Ride your way past icons of Melbourne, past music royalty and kite surfers in the sea, you ll have such a lark before finishing back at the park. YOUR TRAINING PLAN
More informationNEWCREST ORANGE CHALLENGE 100KM CHALLENGE
NEWCREST ORANGE CHALLENGE 100KM CHALLENGE 5 WEEK COUNTDOWN PLAN 100KM CHALLENGE Welcome to the final countdown to the Newcrest Orange Challenge. Karmea is proud to be working alongside Bicycle Network
More informationChapter 2. Zone 1 Recovery Workouts
Chapter 2 Zone 1 Recovery Workouts It may seem odd to start off this book with recovery workouts, but the workouts in this book are listed in order by level of difficulty from easier to more strenuous,
More informationSilver City Youth Soccer 16 Week Training Program
Silver City Youth Soccer 16 Week Training Program If you fail to prepare, you re prepared to fail. Below is a 16 week workout program to prepare you for the upcoming season. This workout is intended to
More informationPowered by Hyperwear, Produced by SGT Ken
Powered by Hyperwear, Produced by SGT Ken SANDBELL Boot Camp: Static Action Sports version Powered by Hyperwear, Produced by SGT Ken Introduction and Format: 1. Program format: Static Action Sports in
More informationIn the first week you should focus on building strength and balance this will help prevent
Welsh 3000s Training plan: Week 1: In the first week you should focus on building strength and balance this will help prevent injury further down the line. Monday: Aerobic: 30 minutes of cardio at 60%
More informationWARRIOR WORKOUT BONUS SERIES
WARRIOR WORKOUT BONUS SERIES THE UNDERGROUND GUIDE TO WARRIOR FITNESS Created By Ross Enamait Founder of WarriorForce.com & Rossboxing.com ANOTHER GREAT EXERCISE One exercise not included in The Underground
More informationSession I: Distance Running Training Principles & Cross Country Training
Session I: Distance Running Training Principles & Cross Country Training 2010 ITCCCA Presentation Coach Vicki Mitchell University at Buffalo Cross Country/Track & Field SESSION 1 OVERVIEW Principles of
More informationTRAINING PLAN - 50KM CHALLENGE
TRAINING PLAN - 50KM CHALLENGE 1 YOUR TRAINING PLAN - 50KM CHALLENGE Welcome to your training programme for Bicycle Network s Around the Bay. Karmea is proud to be working alongside Bicycle Network to
More informationPEAKS CHALLENGE FALLS CREEK INTERMEDIATE VOLUME PROGRAM (8-18 hours)
I M T E R M E D I AT E VO L U M E TRAINING PROGRAM 8-18 HOURS. PEAKS CHALLENGE FA L L S C R E E K 2 01 9 PEAKS CHALLENGE FALLS CREEK INTERMEDIATE VOLUME PROGRAM (8-18 hours) This program is for a rider
More informationWritten by Lynn Foreman BEACH SPRINTS
Written by Lynn Foreman BEACH SPRINTS SURF LIFESAVING - JUNIOR RUNNING PROGRAM Phase: SPECIFIC PREPARATION Week MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY 1 Continuous Warm Up Warm Up Game 1 Continuous
More informationULTIMATE WORKOUT GUIDE
ULTIMATE WORKOUT GUIDE Hi, I m Sam Warrington, Founder of SWIFT Fitness. better the results. Firstly, well done for even getting to this point. So many people fall into the trap of thinking about starting
More informationTRAINING PLAN 250KM CHALLENGE
TRAINING PLAN 250KM CHALLENGE 1 YOUR TRAINING PLAN - 250KM CHALLENGE Welcome to your training programme for Bicycle Networks Around the Bay. Karmea is proud to be working alongside Bicycle Network to support
More informationTRAINING HIPS & THIGHS WORKOUT 50 MINUTES
HIPS & THIGHS WORKOUT 50 MINUTES INCREASE MUSCLE STRENGTH, TONE AND ENDURANCE IN THE HIPS, THIGHS AND BUTTOCKS LEADING TO LONGER MORE POWERFUL SKATING. ROLLERBLADE HIPS & THIGHS WORKOUT 50 MINUTES SKILLS
More informationTraining. Methods. Passive. Active. Resistance drills. Hill Sprints. Flexibility. Training. Strength. Speed. Training. Training. Aerobic.
Active Passive PNF Static Stretching Ballistic Maximum Resistance drills Acceleration Sprints Flexibility Free Weights Endurance Elastic Hill Sprints Speed Methods Plyometric Hollow Sprints Aerobic Endurance
More informationPowerEdge Advanced Power Training Plan
PZ 1 : < 55% TP easy pace PowerEdge Advanced Power Training Plan PZ 2: 55-75% TP conversational pace PZ 3: 75-90% TP somewhat hard PZ 4: 90-105% TP very hard PZ 5: 105-120% TP can last a few mins Week
More information100KM SORRENTO TO MELBOURNE
YOUR TRAINING PLAN 100KM SORRENTO TO MELBOURNE Ride your way past icons of Melbourne, waving goodbye to Sorrento with your memories a memento, beneath the birds flight the city will soon be in your sight.
More informationHow to develop a powerhouse endurance club at the senior level
How to develop a powerhouse endurance club at the senior level The experiences of Mick Woods (AFD) Session Overview: Origins / brief history of Aldershot, Farnham and District Athletic Club (AFD) Why has
More informationHigh Cadence Training for Cyclists. Objectives
HFC Holmes Fitness Coaching, LLC Improving Health, Fitness and Athletic Performance High Cadence Training for Cyclists President Holmes Fitness Coaching, LLC Objectives As a result of this webinar, you
More informationready to run programs committogetfitrun.ca
ready to run programs committogetfitrun.ca Take steps with us to reduce the risk of disease in our lives, our families and our community. Join us to raise awareness for the power of lifestyle change by
More informationMotatapu Mountain Bike
Motatapu Mountain Bike HOW TO GET STRONG ON THE BIKE 4 key methods to get strong on the bike CREATING A CULTURE ON THE TRAILS We are in this together GET READY Follow Team CP's training guide to be awesome
More informationGeneral Nordic Ski Training. Keep weights light and focus more on developing good. weights. Strength. exercises between 2-3 times a week
General Nordic Ski Training Month May June July Cardio *All cardio in this column should be done in zone 1. Begin to develop aerobic capacity (in zone 1). Lots of long, easy distances (ranging from 40
More informationCycling Guide. -PLUS- 40K Time Trial Training Plan
Cycling Guide -PLUS- 40K Time Trial Training Plan YOU ARE UNIQUE. Better training is not always about finding ways to push yourself harder. In fact, more often than not it s about learning how to train
More information210KM ANTI-CLOCKWISE
YOUR TRAINING PLAN 210KM ANTI-CLOCKWISE Ride your way past icons of Melbourne, across the West Gate before lunch is on your plate, past parks from the moon knowing you will finish soon. YOUR TRAINING PLAN
More information135KM GEELONG TO MELBOURNE
YOUR TRAINING PLAN 135KM GEELONG TO MELBOURNE Ride your way past icons of Melbourne, bidding farewell to Gaz and Joel before the ferry glides past a fishy shoal, along the seaside before you finish with
More informationWeek 6 (January 6-12, 2013)
Wednesday Jan. 8th DAY OFF Sunday Jan. 12th DAY OFF Week 6 (January 6-12, 2013) DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 Monday Jan. 6th Tuesday Jan. 7th Thursday Jan. 9th Friday Jan. 10th Saturday Jan. 11th Movement
More informationKS4 Physical Education
KS4 Physical Education Methods of Training These icons indicate that teacher s notes or useful web addresses are available in the Notes Page. This icon indicates that the slide contains activities created
More informationOntario Soccer strongly recommends that you consult with your physician before starting this or any other Fitness Program to determine if it is right
1 Ontario Soccer strongly recommends that you consult with your physician before starting this or any other Fitness Program to determine if it is right for you. You should be in good physical condition
More informationPreseason Fitness Cycle 2014
Preseason Fitness Cycle 2014 Week 1 of 12 April 13 26 - Use a 20 yard distance on field/track Dynamic Warm-up (10 minutes): a. Forward Skip with arm swings out and back b. Diagonal Shuffle forward and
More information12-WEEK, MARATHON WALK (26.2 MILES) TRAINING SCHEDULE
ABOUT THE WALK 12-WEEK, MARATHON WALK (26.2 MILES) TRAINING SCHEDULE The Boston Marathon Jimmy Fund Walk presented by Hyundai raises the most money of any singleday walk in the nation and has raised more
More informationRUN/ALTERNATE AEROBIC APFT Improvement Guide:
The Ultimate RUN/ALTERNATE AEROBIC APFT Improvement Guide: How to Crush Your Run, Swim, Bike, or Walk Event www.guardyourhealth.com CONTENTS Chapter 1 Set Your Goals...3 Run and Alternate Aerobic Events
More informationSLB Coaching & Training Systems
Physiology of Training Training involves preparing your body for optimal performance. In order to improve we must follow six principles of exercise: Stress In order to build endurance, strength and speed,
More informationLW Coaching Time Crunched Category 2 Sport XC Training Plan
.. LW Coaching Time Crunched Category 2 Sport XC Training Plan Week 1 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Regen Bike Strength MTB Bike MTB MTB 6:30 0:15 0:30 0:30 1:15 1:00 0:45 1:15 Bike Strength
More informationSquat progression to continue strengthening his bottom position and minimize knee valgus as the load increases
SAM ZAMMUTO Moderate-Level Athlete AREAS OF PRIORITY Building into Opex Winter Classic the first o f December -> Mixed Aerobic Sets to work on breathing and transferability to: task-dependent or time-dependent
More information300KM ANTI-CLOCKWISE
YOUR TRAINING PLAN 300KM ANTI-CLOCKWISE Ride your way past icons of Melbourne, past Queenscliff s Norfolk Pines and up Arthur s steepest climbs, along the Rye foreshore and Mornington s cellar door. YOUR
More informationWalking Program Sequence
Walking Program Sequence 1. Warm up - Warming up is exercising at a lower intensity in order to get the blood circulating and let your body know that you are preparing for exercise. For many of your walks
More informationHAUTE ROUTE 3 DAY EVENT
TRAINING PLAN 3 DAY EVENT WATTBIKE.COM 3 DAY EVENT TRAINING PLAN ABOUT THE 3 DAY EVENT The Haute Route three day events are tough, endurance challenges. The three stages take in famous roads and parcours
More information