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
The drills this week are intended to help you relax your forearm during the recovery phase of the arm stroke. Finger Drag (FD) should be done with the tips of your fingers trickling through the water but with the muscles in your forearm Completely relaxed. Then the Catch Up (CU) with Zip Ups drill re-emphasise that, as you drag your thumb up the side of your body with the same relaxed forearm.
From there we're immediately into a Lactate Tolerance set, 2 sets of 6 x 50m really hard with a 50m recovery between the sets. Do these at your hardest sustainable pace.
The main set practices negative splitting, bringing back a race at a harder pace than you start. The hard effort increases in distances as the set progresses, try to keep these efforts higher than the steady effort but not flat out.
This session starts by practising good pedalling technique in 1 minute cycles of right and left leg pedalling only. Make sure you pedal in circles so there are no dead spots as you cycle.
The main set is 4 times through a series of changing efforts, from below race pace to above. Make these efforts honest and the 4 repeats will make a hard session.
Short distances covered really fast are excellent sessions to improve your average running speed, ability to run with good form and your mentality when running swiftly. The 6 x 200m at maximum speed are then followed by a 1k run done at a pace above your normal triathlon race pace.
