Triathlon
Spring Training Program - Timetable
| LEGEND: |
Training Sessions |
Training Event |
Lecture Sessions |
Active Activities |
Optional Training Sessions |
| MON |
|
WED |
THURS |
FRI |
|
|
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| 6.00am to 7:00am |
F4F Squad 2hrs Bike Ride Optional |
F4F Squad 1hr Swim Optional |
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| 7.00am to 8:00am |
F4F Squad 1hr Swim Optional |
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| 8.30am |
Junior & ITU Junior Camp Registration |
Optional F4F Squad BRICK 40km Bike 6km Run at easy pace |
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| 9:00 am |
Swim: Pre-Race Swim Routine, 100m Test Set (ITU Junior T.T.) |
Bike Hills Reps (ITU Junior draft race endorsement) |
Event 1: 50m, 100m & 200m Free. Swimming Races |
Event 4: Aquathlon Swim 400m -Run 2km (SJ 100m+1km) |
Swim Stroke Correction& Stoke Count 300m Test Set |
AWTC Duathlon Race Optional |
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| 10:15m |
Lecture Junior Pathway |
Lecture Plan a Triathlon Race Season |
Lecture Athlete's presentation on chosen triathlon topics |
Lecture Athlete's presentation on chosen triathlon topics |
Lecture Media Interview Techniques |
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| 11 am |
Triathlon Pre-Race Routine, 3in1 session. (Swim/Run/Ride) |
Swim Stroke Correction& Stoke Count 200m Test Set |
Event 2: Bike/Run (T2) Races (Heats & Finals) |
Event 5: Super Sprint Triathlon Swim 300m / Bike (T1 & T2) / Run 2km (SJ Aq 200m+2km) |
Event 7- Bike Fitting Races (Heats & Finals) |
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| 12.00 noon |
Lunch |
Lunch |
Lunch |
Lunch |
Lunch |
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| 12.30 pm |
Sub-Junior Camp Registration |
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| 1.00 pm |
Lecture Triathlon Rules - No Drafting Rules |
Lecture ITU Junior Endorsement to race in draft legal events |
Lecture Sport Nutrition |
Lecture Sport Physiology |
Lecture Plan a Training Session |
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| 2.00 pm |
T1 (Swim/Bike) & T2 (Bike/Run) Transition Drills |
Bike/Run Transition Drills |
Triathlon Pre-Race Warm Up Routine, |
Full-Body Stretching Routine |
Bike Drills & Criterium (ITU Junior Bike Levels Test) |
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| 2.45 pm |
Ride from the Pool to the Track |
Ride from the Pool to the Track |
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| 3:15 pm |
Running Drills, Posture and Technique |
Track Run at Albury Track technical session (ITU Junior T.T.) |
Event 3: Ultra Sprint Triathlon Swim 200m / Bike (T1 &T2) / Run 1.5km |
Event 6 - Run 1000m Track Running Races (Heats & Finals) at Albury Track |
Event 8- Swim 400m / Bike (T1 & T2) / Run 3km |
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| 4:30 pm |
Cold River Water Recovery Session - Murray River |
Ride from the Track to the Pool |
Cold River Water Recovery Session - Murray River |
Ride from the Track to the Pool |
Cold River Water Recovery Session – Murray River |
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| 5:00 pm |
End of the day |
End of the day |
End of the day |
End of the day |
End of the camp |
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| 5:30 pm |
Velodrome Optional |
Road Group Ride Optional |
F4F Squad 1hr Aerobic Run Optional |
Road Group Ride Optional |
F4F Squad Open Water Swim Lake Hume Optional |
Sub-Juniors (SJ) (8yo to 12yo) can attend only the sessions in black colour.
Juniors (13yo to 18yo) can attend only the sessions in black and in blue colour.
ITU Juniors (State level triathletes) in addition to the camp sessions can attend the optional sessions coloured in brown. These optional sessions are not part of the camp program and can be organised by other organisations.
Spring Triathlon Junior Training Camp
The camp runs from Monday to Friday. Participants can choose to join the full camp or parts of the camp (individual sessions of the camp) as they wish.
The full camp is designed for advanced and intermediate juniors with some individual sessions designed for novice juniors and sub-junior triathletes. The camp will cover swimming, bike riding and running training as individual sports as well as combined for triathlon. For example, in the bike sessions, the juniors must being able to ride a bike on a public road independently. In the swim sessions, the participants must be able to swim multiple laps in a 50m pool. For track run sessions, the juniors must be able to enjoy the run.
Venue: The camp base is at the Albury Swimming Centre. All lecture and swim sessions are to be held at the Albury Pool. Bike sessions will be held in Noriuel Park, Albury and the track run sessions will be held at the Albury Track.
Participants aged from 8 to 12 (sub-junior) and 13 to 19 (junior) of all levels can choose to participate in single sessions as well as the full program.
Sub-juniors and beginner-junior triathletes can join the track run sessions, lecture sessions and some swim and bike sessions.
TVDP and ITU triathletes will have a similar camp to the Runaway Bay National ITU Junior camp. Very short (fun) races, time trials and technical training sessions. During this camp I will run the TVDP Time Trials with the distances and format like the National Performance Standards (NPS T/T). These time trials could qualify Juniors for the National ITU junior series.
Camp Program: Each day the camp starts at 9am and finishes at 5pm. Each day the program includes 4 to 6 activity sessions and 2 lecture sessions.
The activity sessions will run from 1 to 2 hours and the lecture sessions will run from 30 to 45 minutes. Attendance at each session needs to be confirmed by the participants in advance. Parents are welcome to join in or help to supervise.
- Lunches and pool entry fees are not included.
- Participants staying for lunch may bring their own food. A canteen facility is available at the pool.
Camp Program: The program could change during the week due to weather conditions, facility usage and participant needs.
Lecture subjects: Bike maintenance - Nutritional advice - Race management - Triathlon gear - Fitness assessments - Sports psychology and Self motivation.
Enrolment: Confirm via email your interest and return the registration form the first day of the camp.
Registration Day: Monday at 8:30am at the Albury Pool clubroom. Bring the registration form completed. Click Here for the Registration Form
Contact: For any more information, please feel free to contact camp coach’s Fabrizio.
General Information: Bring appropriate warm gear, note book, pen and nutritional snacks and lunch. Each day the participants need to bring gear for the all three disciplines including days where an activity is not in the program as sessions can change without notice. All the swim sessions will be held at the Albury Pool. All the run and bike sessions will start from the Albury Pool car park, except the track run sessions at the Albury Track.
Equipment & Clothing to bring:
Spare kit - Bike shoes (if applicable) - AUS standard Bike Helmet - Cycling pants and jersey - Wind-trainer. If you do not have one contact Fabrizio as he has a few spares.
Camp Coach: Fabrizio Andreoni
Triathlon Australia L2 Coach Licence - Australian Sports Commission Accredited
Triathlon Victoria TVDP North East Victoria Satellite Program Coach - Albury-Wodonga Triathlon Club Coach
www.Fab4Fitness.com - Info@Fab4Fitness.com – 02 6020 6042 - 0447 368 245