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
Todays session is all about starting hard and getting back to your race pace. We do this over longer and longer start distances to help you get to a really good start in your races.
We start with warm up followed by a kick set, with one 100m done on your side changing after every breath, and another doing Fly Kick on you Back where you should aim to stay flat in the water and kick up to the surface. Try not to kick back wards against the water - in that event you kick forwards and backwards without adding much propulsion, while your legs droop to the bottom.
After that there are 6 x 100m on 15s rest, again at your proposed triathlon race pace and we finish with 2 sets of 4 x 1/2 length sprints.
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.
Drills are important in getting a feel for correct running mechanics so don't mis these out when they are included in a session. Hopping and bounding help you to use your connective tissues instead of your muscle power when running - and that can save you energy.
The main set is 5 lots of 1k done slightly above your triathlon race pace, followed by a 200m jog/walk recovery. The pacing is there for you so you can time each run to the pace you need to run but try to maintain the pace on each of the 1k runs.
