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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
 
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  This Session
 

The drills this week are intended to help you relax your forearm during the recovery phase of the arm stroke. Finger Drag (FD) should be done with the tips of your fingers trickling through the water but with the muscles in your forearm Completely relaxed. Then the Catch Up (CU) with Zip Ups drill re-emphasise that, as you drag your thumb up the side of your body with the same relaxed forearm.

From there we're immediately into a Lactate Tolerance set, 2 sets of 6 x 50m really hard with a 50m recovery between the sets. Do these at your hardest sustainable pace.

The main set practices negative splitting, bringing back a race at a harder pace than you start. The hard effort increases in distances as the set progresses, try to keep these efforts higher than the steady effort but not flat out.

 
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
 
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  • 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

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This week we begin to put our Turbo sessions into good racing practice, with runs off the bike intended to help you eliminate that dead legged feeling you get when you race. These are short cycle efforts and short runs, so try to keep the intensity higher than you might after a longer effort.

Fast feet means your cadence is higher than it might normally be. By making your contact with the ground short you will also hae a shorter stride length, so don't try to bound off each leg strike. At the end of the 250m begin to extend your stride into your normal running technique.

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

Accurately judging the pace you're running at is hugely important to the long distance or multi sport athlete. IN this session your main set begins with a time trial, the fastest you can run a flat 1000m. Running slightly above your 5k race pace will probably be the speed you're looking for.

From that point you do 3 more 1k runs, at 30s, 20s and 10s more than that original run. Please take the walk / jog recoveries as these should allow you to run at the paces required. Without recovery you will tire over the sets too much to pace correctly.

Run Session