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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.

 
CV Bike Cape Verde Warm Weather Triathlon Camps:-

Really Improve Your Triathlon with

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

   
  This Session
 

We're again looking at starting swimming again after your rest period, every athlete needs a period of rest after the season. The drills in this period are important. You're trying to practice really good stroke mechanics and then you need to take that really good form into your main swimming sets. So. with the single armed swims make sure you rotate to both sides, when your arm is extended out front and when it passes under your hips going to your thigh. With Catch Up to kick Board please come off the side of the board not the back, keep your elbow high and point your forearm and hand to the bottom of the pool as one unit.

The main set is a series of race paced swims . 6 of each 25m, 50m and 100m done at the same pace. Starting with the 25m swims should allow you to maintain good stroke mechanics throughout. However, keep checking the time to make sure you're maintaining a good race paced effort.

 
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

One of the best features of turbo riding is that you can use these sessions to practice certain elements of cycling. This week we're simulating a hill climb that gets progressively harder as it goes along.

The first element is a drill section with 45s of single legged cycling repeated 4 times. Try to make sure the pedalling feels smooth for the whole pedal cycle.

The main set is done in 1 minute segments of in the saddle, out of the saddle and then in the saddle again. Choose an initial gearing that is in your outer chain ring gear 2 or 3. At the end of each repeat up your gearing or the resistance on the turbo trainer. On the 6th and 7th repeats it should be difficult to maintain pace.

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

You should always do the drills and the warm up at the start of your session, it sets you up for a good training session. Please don't miss these out.

Being able to control your effort is hugely important to a triathlete and this session is aimed at looking at effort in 2 ways. If you have a Heart Rate Monitor then L2 and L3 relates to your percentage of maximum HR, L2 is 70 to 80% of your max and L3 80 to 90%. Otherwise you can work on rate of perceived exertion (RPE), based on a scale of 1 to 20. On each 1k run try to maintain your RPE and / or heart rate within the proposed target area. This can be difficult to do as sometimes you need to reign back you effort, even to just above walking pace. The tendency is to maintain your speed and not your effort, try to avoid this temptation.

Run Session