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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
 

Once again we're practicing pace this week, probably the most important facet of swimming to a long distance eventer.

After a warm up, drills to practice your catch and a short building set, the main set are split 400m swims where you have a short break but are looking to swim at exactly the same pace. That pace should be slightly above your triathlon race pace - so you slowly raise that pace in racing.

Maintaining that pace over the whole 1200m will begin to cement that pace into your muscle memory and you're more likely to take that into your racing next season.

 
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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  • Helmet - Handlebar and other mounts supplied
  • Full HD Sportscam
  • Frame by Frame advance to show the swimmer on poolside
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This session has a mixture of effects, race pace and above followed by a sprint set to test your legs.

During the main set make sure your effort in the 7:30 min section is at your race pace and then raise your gearing by 1 or 2 cogs and maintain your cadence (leg speed).

After 2 sets of the longer set the sprints will feel hard on your legs. 30s at 120 rpm (again leg speed) will be hard and you should feel the leg burn as the set progresses. It's effect is meant to help you build and flush away lactic acid, so the feeling is natural in this type of exercise. Go for it!

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

Before you try any really hard efforts your muscles should be really warm and your body used to exercise. This session ends with 4 uphill sprints meant to be done flat out to really test your ability to hold speed and flush that burning lactate from your legs.

The 3 x 1.5k runs are simple runs at a steady pace - slightly lower than your 10k race pace would be great. After that find an uphill section that's about 50 to 75m long and race up it as hard as you can. continue on for 50m or so and then jog back to the start. Don't go again until your HR has reduced to 100 bpm - you need to be fully recovered to give this set your best and to get the most out of it.

Run Session