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 all need to breathe, but in swimming how we breathe and our comfort in breathing can make a huge difference to our racing. The ability to breathe to one side or the other is really important if you have a swell coming from one side or there are competitors on one side of you making it difficult to breathe a particular way. So in this session, after drills designed to help you feel the water well and relax your recovering arm, the session practices breathing patterns.
Breathing 3's balances your stroke, breathing 2's or 4's enables you to breathe to one side effectively - either side. When you are asked to breathe to the left or right try to mix breathing 2's and 4's, every time you breathe you slow down a little so practicing breathing less can be beneficial. During the hard swim try to mix your breathing pattern.
After that there's a nice sprint set to round your session off.
In todays session we look to improve your ability to hold a hard pace and even up the effort from that point. Use the single legged cycling to remind yourself of good pedaling technique and take that into the main set. In the 5 min at race pace make sure you make an honest effort and when you go out of the saddle up your gearing to make sure you up the effort level. Spin the recovery to flush lactate and then start again, with the same effort levels.
After the main set your legs will be slightly tired and that will make the sprints hard as they progress, even though there are only 5 of these at 20s each.
This session is all about increasing your effort level over a run. Starting staidly you continue to increase the effort you make over each 1k completed. There is a recovery walk or jog in between each effort to help you go faster with each run.
The aim is to help you negative split a run, important if you want to race your best. The mental toughness is something you need to train as much as your muscles and connective tissues.
