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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
 

This session is all about swimming above your race pace.

A good warm up is followed by a short kick set, on your side changing after every breath. Please make sure you don't move your head when you move your body and don't move your body when you move your head. Then swimming with a band around your ankles, trying to keep your lower body close to the surface of the water, pushing your chest into the water and using your core to raise your legs. Followed by the Finger Drag drill.

The set of 6 sprints followed by a length of recovery should be done at your maximum speed on the sprint length. The aim is to help you flush lactate, so even consider doing Fly on the sprint length if you can maintain a good fly stroke.

Next, the main set is all about pacing. Keep the same pace on all the swims and take 10s rest between each. That makes a split 400m swim, where your nett time should be faster than your normal race paced 400m. Take the recovery and then repeat for a useful fast paced set.

 
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)
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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

Click here to find out more

This session explores your ability to churn a larger than normal gearing. The race paced effort should be done at your normal cadence (leg speed) and then increase the gearing by 1 or 2 cogs so you have to slow down your legs to around 60 RPM. Using a higher gearing should prepare you for a higher effort up hills or in a larger gear when you want to make up time.

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

Sideways and backwards running are good to ensure you're light on your feet. You can't do either with flat feet or by heel striking so this is good practice as drills before you run. The high knees and heel flick drills should maintain that "Fast Feet" feel of your running.

The main set is 3 repeats of 1.6k with a 200m walk/jog recovery between. On these maintain your target race pace (not one you've maintained before - it should be aiming for a PB) and keep an eye on the clock to ensure you evenly pace each run, not starting out too fast or finishing with a flourish.

Run Session