|
Training Program for the Fab4Fitness High Performance Training Squad. |
|
| Training Period Week No 1 to Week No 6 (31 Jan to 9 March): | NSW All School Triathlon Championships - Penrith. |
| Training Period Week No 1 to Week No 8 (31 Jan to end of March): | Triathlon Victoria Junior Development Squad 2011/12 Selection Time Trials and North East Victoria Talent Identification Time Trials. - Albury. |
|
Week 1 |
Mon
31 Jan |
Tue 1 Feb |
Wed
2 Feb |
Thu
3 Feb |
Fri
4 Feb |
Sat
5 Feb |
Sun
6 Feb |
| AM |
Pool Swim Endurance Session |
Bike Ride Strength/Endurance Session |
Pool Swim Speed Session |
(Thu or Fri) Pool Swim Technical Session |
Brick
(Bike - Run) Speed
Session |
||
| PM | Open Water Swim Endurance Session |
Run Track Speed Session |
Open Water Swim Technical Session |
Run Track Speed Session |
|
||
| Week 2 |
Mon
7 Feb |
Tue 8 Feb |
Wed
9 Feb |
Thu
10 Feb |
Fri
11 Feb |
Sat
12 Feb |
Sun
13 Feb |
| AM |
Pool Swim Endurance Session |
Bike Ride (T2 & Run off-bike) Speed/Endurance Session |
Pool Swim Speed Session |
(Thu or Fri) Pool Swim Technical Session |
Bike & Transition Technical Session |
Squad
warm up.
Technical Session |
|
|
|
Brick Session. Pre-Race Routine |
AWTC
Mini Triathlon Race |
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| PM | Velodrome (T2 & Run off-bike) Speed Session |
Run Track. Speed/Endurance Session |
AWTC Aquathlon Race |
Run Track. Speed Session |
Open
Water Swim Speed
Session |
||
| Week 3 |
Mon
14 Feb |
Tue 15 Feb |
Wed
16 Feb |
Thu
17 Feb |
Fri
18 Feb |
Sat
19 Feb |
Sun
20 Feb |
| AM |
Pool Swim Endurance Session |
Bike Ride Strength/Endurance Session |
Pool Swim Speed Session |
(Thu or Fri) Pool Swim Technical Session |
Bike & Transition Technical Session |
Brick
(Bike - Run) Speed
Session |
|
| PM | Velodrome (T2 & Run off-bike) Speed Session |
Run Track Speed/Endurance Session |
|
Run Track Speed Session |
Open
Water Swim Speed
Session |
|
or AUS Triathlon Championchips Geelong. National Race |
| Week 4 |
Mon
21 Feb |
Tue 22 Feb |
Wed
23 Feb |
Thu
24 Feb |
Fri
25 Feb |
Sat
26 Feb |
Sun
27 Feb |
| AM |
Pool Swim Endurance Session |
Bike Ride Speed/Endurance Session |
Pool Swim Speed Session |
(Thu or Fri) Pool Swim Technical Session |
Bike & Transition Technical Session |
Squad
warm up.
Technical Session |
|
| PM | Velodrome (T2 & Run off-bike) Speed Session |
Run Track Speed/Endurance Session |
|
Run Track Speed Session |
Open Water Swim Speed Session |
AWTC Sprint Triathlon Club Race or TriVic State Series Race No 4 |
|
| Week 5 |
Mon
28 Feb |
Tue 1 March |
Wed
2 March |
Thu
3 March |
Fri
4 March |
Sat
5 March |
Sun
6 March |
| AM |
Pool Swim Endurance Session |
Bike Ride Back to Back Session |
Pool Swim Speed Session |
(Thu or Fri) Pool Swim Technical Session |
|
Brick
(Bike - Run) Speed
Session |
|
| PM | Velodrome (T2 & Run off-bike) Speed Session |
Run Track Speed/Endurance Session |
|
Run Track Speed Session |
Velodrome
(T2 & Run off-bike)
Speed Session |
||
Week
No 6: Training Program for the NSW All School Triathlon Championships,
Penrith. |
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| Week 6 |
Mon
7 March |
Tue 8 March |
Wed
9 March |
Thu
10March |
Fri11
March |
Sat
12 March |
Sun
13 March |
| NSW
All Schools Triathlon Championships, Penrith. Travel
to Penrith. |
NSW
All Schools Triathlon Championships, Penrith. Individual
Event. |
NSW
All Schools Triathlon Championships, Penrith. Team
Relay Event. |
Rutherglen
Sprint Triathlon Local Race
|
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Week
No 6: Training Program for the High Performance F4F Squad. |
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| Week 6 |
Mon
7 March |
Tue 8 March |
Wed
9 March |
Thu
10 March |
Fri
11 March |
Sat
12 March |
Sun
13 March |
| AM |
Pool Swim Endurance Session |
Bike Ride Speed/Endurance Session |
Pool Swim Speed Session |
(Thu or Fri) Pool Swim Technical Session |
Bike & Transition Technical Session |
Rutherglen
Sprint Triathlon Local Race
|
|
| PM | Velodrome (T2 & Run off-bike) Speed Session |
Run Track Speed/Endurance Session |
|
Run Track Speed Session |
Open Water Swim Speed Session |
|
|
| Week 7 |
Mon
14 March |
Tue 15 March |
Wed
16 March |
Thu
17 March |
Fri
18 March |
Sat
19 March |
Sun
20 March |
| AM |
Pool Swim Endurance Session |
|
Pool Swim Speed Session |
(Thu or Fri) Pool Swim Technical Session |
TVDP
Selection Time Trials and N-E Victoria Talent Identification Time Trials.
(Swim & Run TT) Albury |
Hollbrook
Sprint Triathlon Local Race
or
Gatorade Triathlon State
Race
No 6 |
|
| PM |
Velodrome (T2 & Run off-bike) Speed Session |
Run Track Speed/Endurance Session |
|
Run Track Speed Session |
|||
| Week 8 |
Mon
21 March |
Tue 22 March |
Wed
23 March |
Thu
24 March |
Fri
25 March |
Sat
26 March |
Sun
27 March |
| AM |
Pool Swim Endurance Session |
|
Pool Swim Speed Session |
(Thu or Fri) Pool Swim Technical Session |
AWTC
Olympic Distance Triathlon Club Race
or TriVic Off-Road State Championships
|
||
| PM | Velodrome (T2 & Run off-bike) Speed Session |
Run Track Speed/Endurance Session |
|
Run Track Speed Session |
|||
Week
No 9: Training Program for the High Performance F4F Squad. |
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| Week 9 |
Mon
28 March |
Tue 29 March |
Wed
30 March |
Thu
31 March |
Fri
1 April |
Sat
2 April |
Sun
3 April |
| AM |
Pool Swim Endurance Session |
|
Pool Swim Speed Session |
(Thu or Fri) Pool Swim Technical Session |
Triathlon
Victoria TVDP Selection Time Trials (Swim
& Run TT) Melbourne |
||
| PM | Velodrome (T2 & Run off-bike) Speed Session |
Run Track Speed/Endurance Session |
|
Run Track Speed Session |
|||
Week
No 9: Training Program for the NATIONAL All Schools Triathlon Championships,
QLD. |
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| Week 9 |
Mon
28 March |
Tue 29 March |
Wed
30 March |
Thu
31 March |
Fri
1 April |
Sat
2 April |
Sun
3 April |
| AM |
NATIONAL
All Schools Triathlon Championships, QLD. Travel. |
NATIONAL
All Schools Triathlon Championships, QLD. Individual
Event. |
NATIONAL
All Schools Triathlon Championship, QLD. Team
Relay Event. |
NATIONAL All Schools Triathlon Championships, QLD. Travel. |
Triathlon
Victoria TVDP Selection Time Trials (Swim
& Run TT) Melbourne |
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| Pool
Swim Sessions Description: |
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| Week
1 & 6
Main
Set
|
Week
2
Main
Set |
Week
3
Main
Set |
Week 4
Main
Set |
Week
5
Main
Set |
|
| Endurance Session | 8
x 200m RI 60s |
15
x 100m RI 30s |
12
x 150m RI 45s |
8
x 200m RI 60s |
15
x 100m RI 30s |
| Speed Sessions | 3 sets of: 200m Max Effort RI 2mins 100m Max Effort RI 2mins 2 x 50m Max Effort RI 2mins 200m Max Effort RI 2mins |
20
x 50m Max
Effort RI
60s |
3 sets of: 200m Max Effort RI 2mins 100m Max Effort RI 2mins 2 x 50m Max Effort RI 2mins 200m Max Effort RI 2mins |
20
x 50m Max
Effort RI
60s |
3 sets of: 200m Max Effort RI 2mins 100m Max Effort RI 2mins 2 x 50m Max Effort RI 2mins 200m Max Effort RI 2mins |
| Swim Techniques Session: | Session
designed to improve skills for body position in the water, swim mechanics
and swim efficiency, using stroke counts and stroke correction drills.
|
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| Open
Water Swim Sessions Description: |
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| Endurance Session | 30
- 45 minutes continuous swim at slow pace working on technique |
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| Technical Session | 30
- 45 minutes of drills in open water swim including OWS technique, pack
swim and directional skills development. |
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| Speed Session | 30 - 45 minutes including short sets of 100m to 300m at race pace. | ||||
| Bike
Sessions Description: |
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| Strength/Endurance Session: | Within your given bike time of 1h30 to 1h45, includes a main set performing Strength/Endurance (S/E) and Race Pace (R/P) efforts. | ||||
| On Strength/Endurance (S/E) efforts you should have an emphasis on riding at a low cadence of 75-80rpm using the big chainrings (53 or 52 teeth). | |||||
| On Race Pace efforts (R/P) efforts riding at a high cadence of 95-95rpm using the big chainrings (53 or 52 teeth) on aerobar position. | |||||
| Main set, after a good warm up, performing continuously 90 minutes as follows: | |||||
| - 10 minutes broken down into intervals of 20 sec fast and 40 sec easy. All using small chainring and high cadence | |||||
| - 20 to 30 minutes of: 3-5 times 6 minutes (4-minutes S/E with 2 minutes spin recovery) | |||||
| - 5 minutes easy spin. | |||||
| - 45 minutes of 3 x 15 min (10 minutes R/P with 5 minutes easy spin) | |||||
| - After the main set finish the session with a good cool down using 39/18 gear ratio. | |||||
| Transition 2 - Bike to Run. Perform a fast T2. | |||||
| Run Off-Bike. At the end of the ride, run at max effort for 4 minutes and jog/walk for 6 minutes or more. | |||||
| Speed/Endurance Session: | Within your given bike time of 1h30 to 1h45, includes sets at Race Pace (R/P) efforts. | ||||
| After a long warm up 39/18 gear ratio, perform 3 to 6 sets at Race Pace (R/P) efforts on aerobar or drops position. | |||||
| On Race Pace efforts (R/P) efforts riding at a high cadence of 95-95rpm using the big chainrings (53 or 52 teeth) on aerobar position. | |||||
| Each Race Pace set should be of 10 minutes R/P with 5 minutes easy spin between sets. | |||||
| Velodrome Session: | Within your given bike track program, includes T2 efforts at maximum speed. Transition bike to run and a run-off bike at the end of each bike track workout. |
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| On transition bike to run you should have an emphasis on fast transition skills procedure. | |||||
| On run off-bike, run at max effort for 3 to 4 minutes and jog/walk for 5 minutes or more. On the run you should have an emphasis on high cadence while maintain a good running posture. | |||||
| Bike Techniques Session: | Session designed to develop and improve skills for cycle mechanics and efficiency, bike handling and cycling formation using cycling drills. | ||||
| Run
Sessions Description: |
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| Week
1
Main
Set
|
Week
2
Main
Set |
Week
3-5-6
Main
Set |
Week 4
Main
Set |
Week
8
Main
Set |
|
| Speed Sessions: | 8
x 200m RI 200m walk/jog |
10
x 300m RI 300m walk/jog |
8
x 400m RI 400m walk/jog |
12
x 200m RI 200m walk/jog |
14
x 200m RI 200m walk/jog |
| Run the intervals at 3/4 pace or at your 1km pace. | |||||
| Start the 200m interval with 5-7 seconds build up than all-out pace. The recovery pace between intervals is 200m jog at 3 times slower than your interval time. | |||||
| Start the 300m interval with 7-10 seconds build up than all-out pace. The recovery pace between intervals is 300m jog at 3 times slower than your interval time. | |||||
| Start the 400m interval with 10-15 seconds build up than all-out pace. The recovery pace between intervals is 400m jog at 3 times slower than your interval time. | |||||
| Week
1
Main
Set
|
Week
2
Main
Set |
Week
3
Main
Set |
Week 4
Main
Set |
Week
5
Main
Set |
|
| Speed/Endurance Sessions: | Velocity
Max VO2 "Test Session" |
Velocity
Max VO2 "Interval Session No 1" |
Velocity
Max VO2 "Interval Session No 2" |
Velocity
Max VO2 "Test Session" |
|
Velocity Max VO2 Test - "Test Session" |
Perform a run time trial in a athletic track measuring the distance covered in 6 minutes. Record your 6-minute distance in metres | ||||
| Active rest (walk or jog and stretch) for 6 minutes | |||||
| Perform 2 - 3 repetitions of half 6-minute distance in metres in a fixed time of 3 minutes for each repetition. | |||||
| Active recovery of 3 minutes after each repetition. | |||||
Velocity
Max VO2 "Interval Session No 1" |
Perform 4 - 5 repetitions of half 6-minute distance in metres in a fixed time of 3 minutes for each repetition. | ||||
| Active recovery of 3 minutes after each repetition. | |||||
Velocity
Max VO2 "Interval Session No 2" |
Perform 5 - 6 repetitions of half 6-minute distance in metres in a fix time of 3 minutes for each repetition. | ||||
| Active recovery of 3 minutes after each repetition. | |||||
| Strength/Endurance Sessions: | Fartlek
Session No 1 |
45 to 60 minute continuous run including 10 minutes alternating 1 minute fast run one minute easy run | |||
Fartlek
Session No 2 |
45 to 60 minute continuous run including 20 minutes on undulating and hill terrain at steady pace | ||||
| Run Techniques Session: | Session designed to develop and improve skills for run position, run mechanics and run efficiency, using running drills. | ||||
| Multisport
or Brick Sessions Description: |
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| Brick Session; | Ride at comfortable pace followed by a fast transition and a fast run off-bike. | ||||
| Pre-race routine: | All 3 sports in NON race order (Swim 500m / Run 15 minutes / Ride 30 minutes). This session will activate the muscle without stressing your body and refreshing transition skills and procedures. This session very from 60 to 90mins and includes transition training at low intensity. e. i. Swim 15 minutes, transition swim/run, run 15 minutes, transition run/bike, ride 30 minutes, transition bike/run, jog 5 minutes. In each sport discipline, within the allocated time, do five pickups of about 15 seconds where you slowly accelerate up to at least race pace by the end of the 10 seconds. Bring swim, bike, run and transition gear. |
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| Transition Techniques Session: | Session designed to develop and improve transition skills, using drills and repetitions of transition in a race simulation environment. Bring swim, bike, run and transition gear. | ||||
| COMBO Session: | Combination of bike, swim & run sets. Bring swim, bike, run and transition gear. | ||||
| Back to Back session: | 2 times [40 minute road bike ride followed by 10 minute run off bike]. | ||||