6-week training programme

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Muriel Barker
5 years ago
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1 6-week training programme

2 WEEK 1 6-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, 4x25m, each 25m getting faster +15sec rest Main: 4x100m hard (Zone 4) +1min rest; 4x25m fast kick +30sec 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, easy (endurance) for Warm up: 50m swim, 100m pull, 50m kick, 100m swim Main: 4x200m target race pace +1min rest Cool down: own, 100m+ 1h for for Zone 2, steady, keeping cadence approx. 90rpm Warm up: 10-min spin, building effort to Zone 3-4 Main: 4x2min hard (Zone 3-4); 1min easy for 1hr Zone 1-2, easy-steady 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 from Zone 1-3 Main: 3x2min steady-hard (Zones 3-4); 6x1min hard (Zone 4) + 30sec rest RUN (brick) for 10min Easy run, immediately after cycle, to mimic race scenario RUN 1hr 20min 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 30sec, side plank L+R 30sec, skydiver x8, single leg bridge L+R x10 (Optional) TRAIN (full body circuit) for 10x lunges L+R; 10x squat; 10x push ups; 30sec front plank; 10x leg raises; 10x side lying leg raises L+R. Repeat all 3-4x TOTAL 6hr

3 WEEK 2 6-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 Main: 1x100m easy +10sec rest; 2x50m steady +20sec rest; 4x25m fast +30sec rest; 2x50m fast +30sec 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: easy, own (endurance) for Warm up: 50m swim, 100m pull, 50m kick, 100m swim Main: 3-4x200m, steady pace, focus on good technique and relaxed breathing +20sec rest Cool down: 100m+ with mix strokes 1h for Steady, keeping cadence approximately 90rpm for Warm up: 10min spin, building effort to Zone 3-4 Main: 4x2min hard (Zone 3-4), 1min easy Cool down: 5min easy spin for 1hr First at Zone 1-2, easy-steady; last as 5min easy, 5min hard effort (Zone 4); repeat; last 5min keep leg cadence 90rpm, ready to run off 2hr RUN (high intensity) for RUN (build) for Increase effort every 10min, from easy/zone 1 to steady-hard/zone 3 Warm up: 10min, gradually increasing intensity Zone 1-3 Main: 10x30sec fast (Zone 4) +30sec easy jog/walk; 1min easy recovery; 5x1min (Zone 3-4) fast +30sec 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 30sec, side plank L+R 30sec, skydiver x8, single leg bridge L+R x10 (Optional) TRAIN (full body circuit) for 10x lunges L+R; 10x squat; 10x push ups; 30sec front plank; 10x leg raises; 10x side lying leg raises L+R. Repeat all 3-4x TOTAL 6hr

4 WEEK 3 6-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 Main: 5x 25m, 2x fast, 1x easy, 2x fast +30sec rest between each; +1min after 5, then repeat Cool down: easy, own (easy/technique) for Warm up: 100m swim, 100m pull, 50m kick, 150m swim Main: 100m pull +30sec rest; 100m front crawl swim, breathing every 3rd stroke; 4x50m 1x length fists, 1x length swim Cool down: easy, own (endurance) for Warm up: 50m swim, 100m pull, 50m kick, 100m swim Main: 3x200m at race pace +30sec rest Cool down: 50m+ with mix strokes 1h for 20min Zone 2, steady, keeping cadence approx. 90rpm for Warm up: 10min spin, building effort to Zone 3-4 Main: 2x6min race effort (Zones 3-4), 1min rest Cool down: 5min easy spin for 1hr First at Zone 1-2, easy-steady; last as 5min easy, 5min hard effort (Zone 4); repeat; last 5min keep leg cadence 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 1-3 Main: slight uphill if possible, run fast sustainable speed for 1min, turn and jog/walk to start and repeat 6x. Cool down: easy walk/jog 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 30sec, side plank L+R 30sec, skydiver x8, single leg bridge L+R x10 15min TOTAL 5hr 20min

5 WEEK 4 6-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 Main: 5x 25m fast +45sec rest; 4x50m alternate 1x fast, 1x easy +30sec rest Cool down: easy, own (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 (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 3-4 Main: 10min as 20sec fast leg cadence, 40 sec easy Cool down: 5min easy spin for 1hr Alternating 10min easy effort, 10min hard/race intensity; last 5min keep leg cadence approx. 90rpm, ready to run off 2hr RUN (strides) for 20min 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: 10min, gradually increasing intensity Zone 1-3 Main: 15min as 2min hard effort (Zone 4), 1min easy (Zone 1) Cool down: easy walk/jog 5min 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 30sec, side plank L+R 30sec, skydiver x8, single leg bridge L+R x10 (Optional) TRAIN (full body circuit) for 15min 10x lunges L+R; 10x squat; 10x push ups; 30sec front plank; 10x leg raises; 10x side lying leg raises L+R. Repeat all 3-4x TOTAL 5hr 20min

6 WEEK 5 6-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 (easy/technique) for (endurance) for Warm up: 200m own Main: 5x25m fast +45sec rest; 4x50m alternate 1x fast, 1x easy +30sec rest Cool down: easy, own 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 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 3-4 Main: 10min as 20sec fast leg cadence, 40sec easy Cool down: 5min easy spin for Warm up: 10min Main: build effort and maintain a moderatehard effort (Zone 3-4) for 15 min Cool down: easy for 5min 1hr RUN (strides) for 20min 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: 10min, gradually increasing intensity Zone 1-3 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 5min 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 30sec, side plank L+R 30sec, skydiver x8, single leg bridge L+R x10 (Optional) TRAIN (full body circuit) for 15min 10x lunges L+R; 10x squat; 10x push ups; 30sec front plank; 10x leg raises; 10x side lying leg raises L+R. Repeat all 3-4x TOTAL 5hr 05min

7 WEEK 6 6-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 + 30sec rest Cool down: easy swim (speed) for 15-20min Warm up: 100m easy (Zone 1) using same stroke as race Main: 2x25m kick +30sec rest; 4x25m fast with focus on technique +45sec rest Cool down: easy swim RACE DAY Ensure you get a good warm up and elevate your heart rate before starting 50min for Zone 2, steady, keeping cadence approx. 90rpm (cadence) for Warm up: 10min spin, building effort to Zone 3-4 Main: 10min as 20sec fast leg cadence, 40sec easy for 20min Easy ride, focus on maintaining cadence of rpm at low Zone 2, easy steady effort 1hr 20min Cool down: 5min easy spin RUN for 20min Steady pace (Zone 2-3) with 6x30sec surges of speed throughout RUN 20min 0min TOTAL 2hr + event duration

8 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

9 6-week training log

10 WEEK 1 6-week training log Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly goal Total goal COMMENTS

11 WEEK 2 6-week training log Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly goal Total goal COMMENTS

12 WEEK 3 6-week training log Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly goal Total goal COMMENTS

13 WEEK 4 6-week training log Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly goal Total goal COMMENTS

14 WEEK 5 6-week training log Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly goal Total goal COMMENTS

15 WEEK 6 6-week training log Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly goal Total goal COMMENTS

8-week training programme

8-week training programme WEEK 1 8-week training programme ZONE 1 2 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