Weekly FREE professionally designed session plans in swimming cycling (Turbo) and running.
Our aim is to give you an introduction into structured sessions, so you go to train with a plan and aims for the things you do. Training with a plan is always better than training haphazardly, even if you simply jot down a few thoughts before you go out. You can find out more about planning by following this link
Enjoy these sessions - and if you have any questions please feel free to email.
On Line Coaching / Mentoring
Most of us do better when we inter-react with others. Having a coach / mentor is widely recognised in business, education and in life, to be a massive assistance in gaining success. Having someone supporting you in achieving your goals helps
- Build a training plan that fits your lifestyle & commitments.
- Keep a firm focus on your goals.
- Design targets that are achievable but sufficiently difficult.
- Give you a mental boost when you need it most.
click here → to learn more;
Cape Verde Training Camps
Perfect For When Normal Travel Resumes
Getting away to a warm climate with likeminded people and a professional coaching team is the best way to kick starting your training and re-invigorate your sport mojo. join us and experience;
- Warm weather training at a great venue.
- Professionally coached sessions throughout.
- Video analysis of your swim / cycle / run and transitions.
click here → to learn more;
Our Lates Video
The Perfect Set Up for Tethered Swimming
As open water venues are openning up we're shifting our swim sessions to Open Water sessions.
Even if you’re doing an open water session you should plan a session as you would normally. A warm up is hugely important and doing drills is still extremely useful while open water swimming. Use buoys to delimit swims, in this we’re doing 12 x 50m drills so use a buoy to judge either 25m or 50m and swim accordingly. The exact distance isn’t the point, it’s undergoing correct practices.
Then, splitting a longer swim onto shorter elements is a great way to retain speed throughout a set. It covers 1000m in shorter swims so keep your speed as high but even throughout the set.
After, there is a short set practicing race starts, 25m hard then 25m at triathlon race pace.
The main set this week are 3 sets of a 15 min mix of intensities. Make sure the race paced effort is just that and then pick up your cadence for the high cadence spin without reducing your gearing, or by just reducing your gearing by 1 rear cog.
The aim is to teach your muscles to build and flush lactate while you are still making a significant effort. After 13 mins there is a 2 minute spin recovery, which should be done in a low gear.
In this session we're playing with speed.
After a good warm up and drills, where you do High Knees to Backwards running, hopping single legged to use your elastic tissues and sideways running where you should really use your core to rotate, we're into various 1600m runs. The steady paced run should be at your 5k race pace and then the negative split should be 400 done at a slightly higher pace - followed by a hard 400m at your fastest possible finishing pace.
You will need the recovery if you do these at the right intensity.
