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Session planning is a vital part of any training plan. Every time you go out to train there should be a plan behind that particular session. It could simply be "Recovery Run" but there should be a reason why you're doing that and that is exactly what you should do. Without planning you're just going out and exercising and although this is likely to see an improvement over time, with progressive planning you should be exercising the right muscle groups and get better results.

Here are a few tips about session planning: They should be......

  1. Progressive, slowly getting harder over a period - not quite the same as periodisation.
  2. They should be leading you to achieving a specific goal at a some time in the future.
  3. Every session should exercise all muscle groups if possible.
  4. Most sessions in all sports should include a period of doing drills.
  5. Doing sprints and fast paced intervals are good in all sports.
  6. Never go too far from speed - even in a long slow session it's good to plan some short fast elements.

All of the sessions we list here will be ones we have delivered as coaches to our athletes and will be appropriate for the time of year.
 

 

   
Special Features
Sports Shield Protect against blisters & chaffing
StinkFree Remove the smell from Your Sports Gear
Analasys Video Analysis
Planning Planning Your Triathlon
Training Camps
Triathlon Camps in
Cape Verde
Camps 1-2-1 Camps
Camps Group Camps
Latest In-the-Know Flight Prices
General Interest
Weekly Blog Weekly Blog
YouTube Channel
Facebook Find us on Facebook
Plans & Sessions
Free Swim, Run & Turbo Sessions Here
Video Files
Drill Videos at Sessions Videos
Drill ExampleVideos
Jestream Videos
Harrow Videos
Individual Videos
Slow Motion Videos
Cape Verde Videos
We use slow-mo video at all camps and
Slow Motion
sessions CLICK the picture to see an example.
 
Contact Us Here
 
Goggle Fog

Goggle Fog can now be a thing of the past........

......... made by us and tested on ourselves and our swimmers and at only £3.95 for 60ml this is a simple investment that can save your race or training session - and it really works.

Click here to find out more.

 
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At any time that suits you! - here

   
  This Session
 

The Single Arm with Kick Board drill is excellent at isolating your stroking arm while keeping the other on the surface of the water. Hold the Kick Board at the edge, closest to your stroking arm, so that your hand and arm don't hit it as you finalise your recovery. It's important to rotate at the front and back end of your stroke, to gain reach at the front and extension at the back end - moving your body out of the way of your arm as it travels under your body. So the order is this:

Extend and rotate forwards, point your hand and forearm downwards to the bottom of the pool keeping your elbow high and making both act as a paddle, accelerate through the stroke as your arm travels under your body with your hand never crossing the centre line of your body.

Catch Up to Kick Board should be done with your hand leaving the kick board form the side not the back. That way you can continue the extension and catch position from the single arm drill.

The remainder of the session is quite easy to follow and is all about taking good form into speed and maintaining a constant and steady pace through increasing distances.

 
Swim Session
 
   
   
   
   
Special Features
Sports Shield Protect against blisters & chaffing
StinkFree Remove the smell from Your Sports Gear
Analasys Video Analysis
Planning Planning Your Triathlon
Training Camps
Triathlon Camps in
Cape Verde
Camps 1-2-1 Camps
Camps Group Camps
Latest In-the-Know Flight Prices
General Interest
Weekly Blog Weekly Blog
YouTube Channel
Facebook Find us on Facebook
Plans & Sessions
Free Swim, Run & Turbo Sessions Here
Video Files
Drill Videos at Sessions Videos
Drill ExampleVideos
Jestream Videos
Harrow Videos
Individual Videos
Slow Motion Videos
Cape Verde Videos
We use slow-mo video at all camps and
Slow Motion
sessions CLICK the picture to see an example.
 
Contact Us Here
 
UW Film Swim Wand High Def (only £449)
  • Full 1080p Hi Definition
  • 60 frames per second Playback in WVGA Mode.
  • Zoom across the pool - 720p and WVGA modes
  • 8gb SD Card
  • 2 Batteries supplied for 4+ hours of use
  • Helmet - Handlebar and other mounts supplied
  • Full HD Sportscam
  • Frame by Frame advance to show the swimmer on poolside
  • 2 minute assembly

Click here to find out more

In this session we're trying to replicate the feeling of running on tired legs. 3.5 mins of race paced effort is followed by a hard 1 min out of the saddle, increasing your gearing. Then it's back in the saddle spinning your legs but not on a recovery. The effort is just slightly lower than race pace. Run for 2:30 mins and get back on the bike for a 1:30 min spin recovery.

Doing all this 4 times should let you experience the feeling of running on tired legs.

Session Plan:
Turbo Session
       
Special Features
Sports Shield Protect against blisters & chaffing
StinkFree Remove the smell from Your Sports Gear
Analasys Video Analysis
Planning Planning Your Triathlon
Training Camps
Triathlon Camps in
Cape Verde
Camps 1-2-1 Camps
Camps Group Camps
Latest In-the-Know Flight Prices
General Interest
Weekly Blog Weekly Blog
YouTube Channel
Facebook Find us on Facebook
Plans & Sessions
Free Swim, Run & Turbo Sessions Here
Video Files
Drill Videos at Sessions Videos
Drill ExampleVideos
Jestream Videos
Harrow Videos
Individual Videos
Slow Motion Videos
Cape Verde Videos
We use slow-mo video at all camps and
Slow Motion
sessions CLICK the picture to see an example.
 
Contact Us Here
 
 
Run Group

Track sessions are probably the most important sessions to hone your speed. Long Slow Runs are the backbone of your overall fitness but track sessions are ultimately controllable, so you can test your speed or make sure you can hold a pace, on a repeatable and measurable course.

Different distance runs make for running at different speeds and have different training effects. We'll take you through all these effects over the weeks so you train throughout the year using all your energy systems.

CV Bike Cape Verde Warm Weather Triathlon Camps:-

Really Improve Your Triathlon with

Your Very Own - Triathlon Camp
At any time that suits you! - here

This Session

Practicing pacing is always important and this week we're trying to nail a pace in your muscle memory and slowly increase the distance you cover at that pace. Your aim should be to control the 800m run so you hit that pace, initially that will feel too easy - but that's the point.

In races you often see people going off too fast and then blowing up, this whole set helps you control that. Keep a note of your time and make sure the first run is at the right pace, then the second and so on. If you run too quickly on the first run make sure you slow on the second. Pacing is hugely important for endurance athletes.

Run Session