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!
Sometimes you need simple sessions that concentrate on skills and then speed. This is one of those, with a good warm up, 800m of drills designed to improve your feel of the water and a simple 10 x 100m main set. As the instructions say, do the main set at your fastest sustainable pace and you'll have a really good session.
1 minute of single legged cycling can be difficult as you approach the 45s mark. Make sure you keep pedaling in circles as much as you can, where the muscles star to hurt is where you need to improve your strength.
The main set is a sprint set with 8 repeats of a 30s hard sprint and 15s even harder. Make sure you have resistance against your legs for the first and then up the gearing one or two more clicks for the second part. These will tire you out and start to increase your ability to flush lactate from your muscles.
After that there's a simple 10 min of steady paced cycling before you cool down.
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!
In this weeks session we're running faster than race pace for 800m and, after a recovery walk or jog, running a 400m faster than that. Again there's an active recovery before repeating the set 3 times.
Please do the drills before the main set so you warm up your muscles correctly and re-emphasise correct running technique that, hopefully, you can take into your main set.