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.
Cape Verde - Warm Weather Training
Our Front Line Villa in Cape Verde is now available as part of a great training camp or to rent for a wonderful holiday. It's right next to th ocean - has 3 beds with 3 baths - and comes with lots of extras.
Watch the Video
Also Included
- Stand Up Paddle Boards
- Masks & Flippers
- Swim Tow Floats / Dry Bags
- Games & Books
- A stock of CD's
- Beach Chairs & Mats
Personal Camps for small groups or individuals Can start at Any Time that suits you or your group.
Click the picture to see the villa on Airbnb or go though to our sister site to find out more: Cape Verde Triathlon . com
This week you are doing a drill called “Catch up to Kick Board” (CU to KB), where you should hold the kick board at the back on the corners. Remove your arm sideways off the board and lower your hand while keeping your elbow near the surface to really create a great catch with your forearm, don't remove your arm backwards as this shortens your reach and positions your arm sideways.
The build set concentrates on maximising speed through the turns and then continues at a steady pace. Try to keep those fast turns in your main set - not using each end to take a slight break. It may help if you include the turn in your breathing pattern so don't take more breaths than you normally would when swimming. Throughout the main set either maintain a steady pace or try to pick up the pace as you go through (negative splitting the 1500m).
Again, single legged cycling is useful to try to iron out any dead spots in your pedalling action. Make sure you pedal in circles - smoothly.
Next, it's 4 repeats of a hard effort, that should get harder when you rise out of the saddle if you raise your gearing. The aim is to go at your race effort and then pick it up - keep it honest.
After that, there's a short and explosive sprint set of only 15s at maximum speed. Really pick up your cadence against a hard'ish gear to maximise he effect of this set. The 15s should be hard enough for you to need the 45s rest.
This week you're doing 6k of running but at different speeds. Run 1k at your triathlon race pace and then take a 200m jog / walk. Follow that with a further 1k done at above your triathlon race pace.
The aim is to begin to improve your racing pace by practicing running faster, it's the only way to begin planning setting PB’s.
