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
We emphasise all the time that swimming at a pace above your projected race pace is important if you're going to ever raise that race pace in the future. This session is quite simple. After a warm up and a few drills there is a build set before doing 1400m in a split set.
You'll do 100m 7 times on 2 minutes at a pace higher than your race pace. The rest should allow you to maintain a higher pace throughout the set. After a 200m recovery the set is repeated, withe the final 200m being your swim down.
The aim is to swim all the 100m swims at the same pace, so don't go off too fast and lack speed towards the end. Judging your pace is an important part of long distance swimming.
This session plays with cadence (how fast you turn the pedals). Spinning is a good way to cycle, with a fast RPM of 90 to 120 revolutions per minute. To do that you need a gearing that allows you to spin, so make sure you choose an appropriate gear for the spin elements. For the churning elements up your gearing so that pedalling becomes hard. The difference between the two will help you in changing terrain and over changing conditions.
When you do a track style session please don't miss out on the drills. Drills prepare you to run with good form, they remind you of maintaining fast feet and a short contact time with the ground and keeping your recovery leg high.
The main set covers a total of 6k, done in 2 lots of 3 x 1k. The first is just below your 5k race pace, the next at that pace and then the third above your race pace. Knowing the pace you are running at is hugely important to longer distance runners, so try to repeat the speed of your first runs during the second set.
