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 good thing about Butterfly for front crawlers is that the arms come over straight - and that can be useful in open water swimming for triathletes. So in this session we do Butterfly drills in 4 repeats of 50m doing 1/2L right arm and 1/2 L left arm. Make sure you bring the arms over absolutely straight at the elbow and breathe to the side as your arm is just finishing the pull through. To help with timing, as your arm enters you kick with your bum up and head down and as it leaves the water you kick with your bum down and head to the side.
The main set is 300m of fast swimming with short rests at 25m, and 50m, followed by a short 50m recovery. Keep the efforts high on the fast swims, the rests should allow you to maintain the effort over the whole 300m.
In this session the drills come after the main set, which is unusual and will test your ability to pedal in circles when your legs are already tired.
The main set is 40 mins of differing intensity cycling. RP stands for race pace, for which you could substitute Race Intensity, so keep the effort honest and raise the effort after 5 mins and again after a further 2 mins. Doing the 8 minute effort 4 times will test your legs.
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 drills this week are all intended to help you be light on your feet. Listen to your foot fall and if you hear yourself stamp on the ground try to soften that up by landing lighter.
The main set is a pyramid in 400m multiples, up to 1200m and back down again. All of these should be done slightly faster than your traditional race pace, but at an even pace throughout. The timings are generous so you should be able to time yourself and adjust if you go off too fast or slowly initially.