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......
Progressive, slowly getting harder over a period - not quite the same as periodisation.
They should be leading you to achieving a specific goal at a some time in the future.
Every session should exercise all muscle groups if possible.
Most sessions in all sports should include a period of doing drills.
Doing sprints and fast paced intervals are good in all sports.
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.
Your Very Own - Personal Triathlon Camp
At any time that suits you!
One of the ways to improve your racing is to split your race distance down into smaller chunks and repeat that distance with a rest. In this session the main set is 1500m long and the rest between the 100m swims reduces as you progress. If you choose a pace just slightly above your triathlon race pace the set will test your ability to hold that slightly higher pace and repeating this set will help reach faster speeds in your races.
Before the main set you have some drills including Catch Up to Kick Board. Make sure you hold the kick board on the rear end at the corners an your hand comes off the KB sideways, next to the board not backwards. Keep your elbow high in that position and you will be have a really good catch position.
As always, single legged cycling should be done trying to move your feet in a complete and even circle. Smooth pedaling is the key.
The main set mixes training effects. Keep the race paced effort honest and when you raise the gearing try to maintain your cadence (RPM). Then spin a recovery and immediately go into the sprint in a high gear, with resistance, and at over 110 rpm. If you've judged your pacing right then you should need the 2 mins recovery spin, especially as you progress through the 3 complete sets.
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.
Cape Verde Warm Weather Triathlon Camps:-
Really Improve Your Triathlon with
Your Very Own - Triathlon Camp
At any time that suits you!
The main set in this session is all done at well above your triathlon race (or 5 or 10k race) pace. However, it is split into 2 elements of 800m and 400m with a short rest in between the two. Run the 800m above your race pace but not flat out then raise that pace for the 400m to a harder pace. Take the 200m walk / jog recovery and then repeat the set 3 more times.
Before running hard please remember that you need a good warm up to push your muscles hard. So please do the warm up and include some dynamic or static stretches at the end of the warm up to reduce the chance of injury.