12-week training programme
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- Darren Montgomery
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1 12-week training programme
2 WEEK 1 12-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: 5min, building intensity to Zone 1-3 with 4x25m kick +15sec rest and 4x25m fast swim +15sec rest Main: 6x50m fast +30sec rest Cool down: own choice to (endurance) for Warm up: 100m easy swim, 50m easy kick, 100m pull, 50m moderate swim Main: 4x100m rest=10s (Zone 2), 1min recovery, 3x100m rest=10s (Zone 3) Optional: do a 400m time trial as a benchmark for going forward (varied pace) for Warm up: 100m easy swim; 2x25m kick +15sec rest; 2x25m fast swim +10sec rest Main: 4x25m fast +20sec rest; 2x100m steady +10sec rest; 2x50m, 1x fast, 1x easy +10sec rest; 1x200m steady Cool down: 100m own choice 1h for 45-60min Zones 1-3, building effort over duration so that final 10-15min is Zone 3 intensity for Moderate (Zone 2+ / RPE 6), undulating road/ indoor bike: 4x2min hard gear +1min easy spin 1hr RUN (high intensity) for 30-40min for 20- Easy, Zone 1 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 for 20min Easy, Zone 1 RUN 1hr Cool down: 5-10min easy jog/walk 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 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 5hr
3 WEEK 2 12-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: 5min, building intensity to Zone 1-3 with 4x25m kick +15sec rest and 4x25m fast swim +15sec rest Main: 6x50m fast +30sec rest Cool down: own choice to (endurance) for Warm up: 100m easy swim; 50m easy kick; 100m pull; 50m moderate swim Main: 4x100m rest=10s (Zone 2); 1min recovery; 3x100m rest=10s (Zone 3) Cool down: own choice to (varied pace) for Warm up: 100m easy swim; 2x25m kick +15sec rest; 2x25m fast swim +10sec rest Main: 4x25m fast +20sec rest; 2x100m steady +10sec rest; 2x50m, 1x fast, 1x easy +10sec rest; 1x200m steady. Cool down: 100m own choice 1h for Zones 1-3, building effort over duration so that final 10-15min is Zone 3 intensity for Moderate (Zone2+ / RPE 6), undulating road/indoor bike; 4x2min hard gear +1min easy spin for Easy, Zone 1 2hr RUN (high intensity) for 30-40min RUN for 20- Easy, Zone1 Warm up: 10min, gradually increasing intensity (Zone 1-3) Main: 10x30sec fast (Zone 4) +30sec easy jog/walk; 1min easy recovery; 5x1min fast (Zone 3-4) fast +30sec rest RUN for 20min Easy, Zone 1 RUN 1hr Cool down: 5-10min easy jog/ walk 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 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 12-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: 5min, building intensity to Zone 1-3 with 4x25m kick +15sec rest and 4x25m fast swim +15sec rest Main: 6x50m fast +30sec rest Cool down: own choice to (endurance) for Warm up: 100m easy swim; 50m easy kick; 100m pull; 50m moderate swim Main: 4x100m rest=10s (Zone 2); 1min recovery; 3x100m rest=10s (Zone 3); 2x200m steady (Zones 1-2); rest=10secs Cool down: 100m+ own choice (varied pace) for Warm up: 100m easy swim; 2x25m kick +15sec rest; 2x25m fast swim +10sec rest Main: 4x25m fast +20sec rest; 2x100m steady +10sec rest; 2x50m, 1x fast, 1x easy +10sec rest; 1x200m steady. Cool down: 100m+ own choice 2h for Zones 1-3, building effort over duration so that final 10-15min is Zone 3 intensity for Moderate (Zone 2+ / RPE 6), undulating road/indoor bike; 4x2min hard gear +1min easy spin for Easy, Zone 1 2hr RUN (high intensity) for 40min RUN for 20- Steady, Zone 2 (walk 1min, jog 2min) Warm up: 10min, gradually increasing intensity Zones 1-3 Main: 8x45sec fast (Zone 4) +30sec easy jog/walk; 1min easy recovery; 4x1min (Zone 3-4) fast +15sec rest Cool down: 5-10min easy jog/ walk RUN for Easy, Zone 1 RUN 1hr 40min 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 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 35min
5 WEEK 4 12-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 own choice; 4x25m 2x kick, 2x swim; half-length fast, half-length slow + 20sec Main: 10x25m, 4xfast, 1x easy +45sec rest; repeat Cool down: own choice, easy (endurance) for Warm up: 4x50 gradually increasing speed each 50m; +10sec rest Main: (all at steady, consistent pace) 25m; 50m; 75m; 100m; 100m; 75m; 50m; 25m, all with 30sec rest between +1min recovery Cool down: reducing effort over 5+ min (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); 3x100m, focus on good technique (high elbow, strong pull underwater, flat body position) +45sec rest Cool down: easy swimming to 1h for Zone 2, steady, keeping cadence approx. 90rpm for Zone 2, working through gears with varied cadence 1hr 15min RUN (high intensity) for 40min RUN for 20- Steady, Zone 2 Warm up: 10min, building intensity Main: 45sec hard (Zones 4-5) +15sec easy walk/jog (Zone 1); repeat x5; then repeat another 5x Cool down: easy jog/walk + stretches RUN for 20- Easy, Zone 1 RUN 1hr 40min (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 5hr 25min
6 WEEK 5 12-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; 2x50 kick; 4x50m 1 length fast, 1 length easy; +20sec rest Main: 4x75m 2x length fast, 1x length easy 1min rest; 6x25m alternate 1 easy, 1 fast +30sec 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 1length drill; 1length swim (drills: 2x high elbow finger tip drag; 2x single arm catch up; 2x fists); 3x100m focus on good technique (high elbow, strong pull underwater, flat body position) +45sec rest Cool down: easy swimming to 1h for Zone 2, steady, keeping cadence approx. 90rpm for Build from Zone 1 to Zone 3, increasing effort every 10min for + Zone 1-2, easy-steady 1hr RUN (high intensity) for RUN (build) for Increase effort for every 10min, from easy/zone 1 to steady-hard/zone 3 Warm up: 10min, building intensity Main: 45sec hard (Zones 4-5) +15sec easy walk/jog (Zone 1); repeat 5x; then take 2min recovery and repeat another 5x RUN for Zone 2, steady (RPE 5-6/10) RUN 1hr Cool down: easy jog/walk + stretches (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
7 WEEK 6 12-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 with each 25m getting faster +15sec rest Cool down: own choice 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 to (endurance) for Warm up: 50m swim, 100m pull, 50m kick, 100m swim Main: 400m timed swim (record your time) Cool down: 100m+ easy own choice 1h for Warm up: 10min easy Main: 15 min Zone 2-3, race pace effort for Warm up: 10min 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 Cool down: 5min+ easy spin RUN (high intensity) for RUN (build) for Increase effort for every 10min, from easy/zone 1 to steady-hard/zone 3 Warm up: 10min, building intensity Zone 1-3 Main: 10x30sec fast (Zone 4) +30sec easy jog/walk; 1min recovery; 5x1min fast (Zone 3-4) +30sec rest Cool down: 5-10min easy jog/ walk RUN for Zone 1, easy talking pace 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 (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 15min
8 WEEK 7 12-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, 4x25m with 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, 2 x fists, 2 x minimum stroke count) Cool down: easy, own choice (endurance) for Warm up: 50m swim, 100m pull, 50m kick, 100m swim Main: 4x200m target race pace +1min rest Cool down: own choice, 100m+ 1h for for Zone 2, steady, keeping cadence approx. 90rpm Warm up: 10min 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 (build) for Increase effort for every 10min, from easy/zone 1 to target race pace for final 10min RUN (high intensity) for Warm up: 10min, building intensity Zone 1-3 Main: 3x2min steady/hard (Zone 3-4); 6x1min hard (Zone 4) +30sec 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 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
9 WEEK 8 12-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: 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, 2 x fists, 2 x minimum stroke count) Cool down: easy, own choice (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 Zone 2, steady, keeping cadence approx. 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 approx. 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 fast (Zone 3-4) +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
10 WEEK 9 12-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 +30sec 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 +30sec rest; 100m front crawl swim, breathing every 3rd stroke; 4x50m 1length fists, 1 length swim Cool down: easy, own choice (endurance) for Warm up: 50m swim, 100m pull, 50m kick, 100m swim Main: 3x200m 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 (Zone 3-4) +1min rest Cool down: 5min easy spin for 1hr First at Zone 1-2, easy-steady; last as 5min easy, 5min hard (Zone 4); repeat; last 5min keep leg cadence approx. 90rpm, ready to run off 1hr 50min 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 10x 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 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 Cool down: easy 5 min Cool down: easy walk/jog (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
11 WEEK 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 alternate 1x fast, 1x easy +30sec 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 3-4 Main: 10min as 20sec fast leg cadence +40sec easy Cool down: 5min easy spin for 1hr Alternating 10min easy effort with 10min hard/ race intensity; last 5min keep leg cadence approx. 90rpm ready to run off 1hr RUN (strides) for 20min 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 5 min 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 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
12 WEEK 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 alternate 1x fast, 1x easy +30sec 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 3-4 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 3-4) for 15-20min, cool down for remainder of time 1hr RUN (strides) for 20min 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 5 min 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 for 20min Easy, Zone 1 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 10x lunges L+R; 10x squat; 10x push ups; 30sec front plank; 10x leg raises; 10x side lying leg raises L+R. Repeat all 2-3x 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 5hr 05min
13 WEEK 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: 10-min spin, building effort to Zone 3-4 Main: 10min as 20sec fast leg cadence, 40sec easy Cool down: 5min easy spin 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 2-3) with 6x30sec surges of speed throughout RUN 20min 0min TOTAL 2hr + event duration
14 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
15 12-week training log
16 WEEK 1 12-week training log Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly goal Total goal COMMENTS
17 WEEK 2 12-week training log Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly goal Total goal COMMENTS
18 WEEK 3 12-week training log Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly goal Total goal COMMENTS
19 WEEK 4 12-week training log Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly goal Total goal COMMENTS
20 WEEK 5 12-week training log Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly goal Total goal COMMENTS
21 WEEK 6 12-week training log Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly goal Total goal COMMENTS
22 WEEK 7 12-week training log Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly goal Total goal COMMENTS
23 WEEK 8 12-week training log Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly goal Total goal COMMENTS
24 WEEK 9 12-week training log Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly goal Total goal COMMENTS
25 WEEK week training log Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly goal Total goal COMMENTS
26 WEEK week training log Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly goal Total goal COMMENTS
27 WEEK week training log Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly goal Total goal COMMENTS
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