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 Single Arm Drill - Breathing to the Non Stroking side is sometimes called UNCO and is a great drill to aid rotation and delay the drive of your stroking arm until you have started to rotate back to the prone position. Keep your leading arm on the surface of the water with your palm facing the bottom of the pool while you breathe, then as you rotate back to the other side point your forearm and hand down to the bottom of the pool and accelerate through to your thigh, coming as close to your bodies center line as possible.
The main set should be done at a hard and even pace throughout. Times are designed to be testing, so you have little rest but are able to keep up a pace faster than your triathlon race pace. Try to make the 50's twice the time of the 25's etc.
The final 6 x 1 length sprints should be faster than the main set swims.
After a warm up and a set of single legged cycling, designed to improve your pedaling action, there's a stead high geared 5 minute cycle. Put this in a gear that is higher than your normal race gearing to work the legs with good resistance.
After that there's a sprint set done as 2 mins easy spin followed by 30s really hard sprinting in your highest gear at a very high cadence. 8 sets of this will really build and flush lactate so your legs will feel the burn after only a few sprints.
Training for speed is important for all runners. In general when you're running swiftly your form is better than when running slowly. A second benefit is that it also improves your fitness quicker than running slowly, so there's a double benefit to this session.
Take the pyramid above your race pace, at the fastest pace you believe you can maintain. Go on the next element when your HR is below 110 bpm and you should have a really good and fast session.
