WIXLIB

RG Active – 16 Week Sprint Triathlon Plan – Page 116 WeekSPRINT ADVANCED TRIATHLON TRAINING PLANinfo@rgactive.comwww.rgactive.com

RG Active – 16 Week Sprint Triathlon Plan – Page 2Key NotesPlease find below a 16 week advanced sprint triathlon training plan to help you prepare for your event. This 16 week training plan is aimed at the more season athlete looking to push themselves a little more towards achieving a personal best or morecompetitive time in a sprint distance triathlon. This program is only a little more time consuming than our intermediate program, because you still needto allow time to recover between sessions. However, the sessions are more challenging and set out to help you get the most out of your performance. In order to be able complete the training you should have good background in triathlon, perhaps a couple of seasons under your belt and be used totraining at least 8 hours per week. You should be comfortably able to complete the race distance for each discipline already. The training sessions can be completed in a number of locations. The swim sessions are mostly designed for a pool, with open water sessions towardsthe latter half of the program. The bike sessions are designed so the midweek ones can be done on a turbo or gym/watt bike as this might fit in withyour working week. However were possible it’s recommended to be outside when you can. The same goes for the running sessions. We wouldstrongly advise that you do spend as much time as possible training outdoors since it will allow you to perfect technique and fitness in uncontrollableconditions; wind, terrain etc. Run sessions can be conducted on a variety of surfaces, taking advantage of track sessions for speed work and hills andoff-road running for better run control and strength. While the majority of training sessions are pool based for the ease and practicality of training to a plan as well as access for most people, open waterskills are important for making performance gains, especially if you’re looking at that competitive edge. The more you can perfect skills like sighting,pacing and swimming in a wetsuit (as per most UK races). The intensity of the training in this programme is to be executed using the RPE (Rate of Perceived Exertion) scale, this allows the athlete to work totheir limits with specific barriers. The full RPE scale is at the back of the programme. If you are using heart rate or power meters, you should also relatethese to how you feel. While technology like this is a fantastic tool for training and racing to a plan, ultimately your body can be the best source ofinformation on how hard you can work. So, use all of the information available to you. We would strongly advise that as you get closer to the race day you ensure that you train using the exact equipment that you intend to use on raceday, the same clothes, the same wetsuit, the same bike and trainers. You should not turn up on race day with brand new equipment to use. From time to time your busy lives will get in the way, we recommend that you don’t make up the missed sessions simply resume your plan on thecurrent day. Similarly the particular days the various sessions are laid out on are an example of a suitable/ideal way to spread them out. However youmay change them to suit your own timings or around existing club sessions that you may already attend. So long as you allow sufficient recoverybetween longer sessions, or the same discipline. At the back of this training plan is the ‘Appendix’ where you will find the RPE scale, swim sessions and strength and conditioning programsthat are referenced throughout the plan.info@rgactive.comwww.rgactive.com

RG Active – 16 Week Sprint Triathlon Plan – Page 3WEEK SUNDAYBuilding a routine ofallocating time to trainSESSIONSwimBikeRunRestStrength &RunSwimBikeLetting your musclesstart to work intofocused trainingDISTANCE2.5 km20 km8 km60 min/5 km2 km35 kmINTENSITYSESSIONDETAILSDrills/IntervalsSteady stateNegative splitDrills/Intervals“Just Ride”DAYSession #7Mixed effortTurbo/Watt bike:5 km @RPE 4-55 km @RPE 5-65 km @RPE 7-85 km @RPE 6-7If you’re doing thissession outdoors ona loop then break itdown into sectionswhere you can haveset effort and restperiods."just run", @RPE 5-6trying to maintainsteady pace; notepace/speed.Use this as a guideto your currentaerobic pace, whichyou can work of forfuture sessions inthis plan.Strength:Program 1aSwim:Session #4Run: @RPE-6/7Try and run each kma few seconds fasterthan the previous.Aim to ride at acomfortable pacearound RPE 5-7Over-gearing couldbe used tostrengthen legs onflatter sections,focusing on pedallingtechnique.KEYFOCUSBody position,comfort in the waterGetting the legsmoving, set a basespeed/effort level towork from in latersessions.Sustained pace &controlled effort.Setting a baseline.Starting strengthprogram. Finding asteady paceBody position, armposition whenbeginning stroke,Holding a consistentpaceMiles in the legs. Try“over gearing” forstrength work; (ridingone gear higher)NOTESLearning to paceyourself and usedifferent speeds itkey to maintaininggood race pace.Shorter efforts in thepool allow you tofocus on technique.Alternatively: Youcan perform aThreshold test on aWatt bike if you haveaccess and use thedate to set yourtarget zones for theduration of this plan.Make a note of yourpace/speed duringthese sessions as areference of yourspeed for a giveneffort.This is a submaximal effort andshould feelcomfortable.First strength sessionof the program; focuson technique andexecution of themovementsLearning to hold yourpace is important. Byshortening your setsas the session goeson you allow morerest and time torefocus on yourstroke.Time in the saddlewill allow you to getused to your bike,and if you’re thinkingabout changing thepositions or usingaero-bars then themore you can getused to them thebetter.Adding skill/drill workfor techniqueimprovementEmbarking on strengthtraining to improvestrength enduranceIf this volume isalready similar to yourprevious work loadyou can adjust theintensity of somesessions to makethem morechallenging.WEEKLYDISTANCE:72.5 KMinfo@rgactive.comwww.rgactive.com

RG Active – 16 Week Sprint Triathlon Plan – Page 4WEEK DAYSUNDAYSESSIONStrength &SwimBikeSwim & RunRestRunRunBike60 min2.5 km25 km2 km/5 km3 km10 km40 IONDETAILSDrills/IntervalsStrength:Program 1b3 km warm up@RPE 4-5Swim:Session #5Swim:Session #72 km @RPE 83 km @RPE 54 x throughRun:Run at a steady butsustainable Thresholdpace that is youmaximum effort for5 km. This will giveyou a time/pace towork with for latersessions.2 km warm down@RPE 4FartlekHillsRun:Run at randomintervals andvarying levels ofintensity. This canbe done over flat orundulating ground.Head out for asteady run aroundRPE 5-7.Aim to includesome undulation inyour route, holdingthe effort level onthe hills, both upand down. Up hillsare great forbuilding strength,but downhill controlis very important forgood run form andfoot strikeefficiency.“just ride”Head out for a rideat an RPE 5-8,some mixed efforts,taking in hills asthey happen andmaking use of anyflat safe areas toput a little powerdown.KEY FOCUSBody position andkicking efficiencyWorking towards athreshold pace,setting a pace forlater sessionsPace control and goodform.Holding a pace.Maintaining paceeven on undulatingterrain.Working at mostlyaerobic & threshold.RPE 5-7.NOTESKicking work will aidbody position androtation through thehips which will propela better stroke.Shorter efforts willintroduce speed workSession may bedone on indoortrainers wherepractical, howeverdon't ignore valueof getting out on thebikeMaintain form evenwhen working hard.This will be importantfor efficient come raceday.Strength training isvaluable for makingyou more "robust",but exercises mustbe performedcorrectly; focus ontechnique. Runshould be short andsharpYou may utilisesessions like theseas off-roadsessions. Themixed terrain &surface willchallenge you moreand may also be anice break fromtarmac.Learning to vary thepace on the bikewill keep traininginteresting, but willalso teach pacejudgment and yourability to overtakecleanlyBuilding on the firstweek slightly, but nottoo much, so as toallow recovery.Pace judgement andlearning times forcompleting distancesetc.Getting to know theweights needed foreach exercise on thestrength programTaking note of yourpace for a givendistance and intensitywill make setting pacein later session moreaccurate and effective.WEEKLYDISTANCE:84 KMinfo@rgactive.comwww.rgactive.com

RG Active – 16 Week Sprint Triathlon Plan – Page 5WEEK ength &SwimBikeSwim & RunRestStrengthBikeBrick60 min/2.5 km25 km2 km/11 km60 min40 km15 km/5 kmDrills/IntervalsStrength:Program 1aSwim:Session #8Mixed effort5 km @RPE 55 km @RPE 6-75 km @RPE 5-65 km @RPE 7-85 km @RPE 5-6Intervals/SteadySwim:Session #6Use the gearing tokeep your cadencebetween 85-95Run:"just run"RPE @6-7Aerobic or tempo.Maintaining a steadyHR throughout.“Just Ride”Strength:Program 1bMixedMaintain a steadyeffort level RPE 5-7,pacing yourself onany climbs youcome across.Use gears to controlcadence to keep incomfort zone.Bike @RPE 5-6steady effortRun @RPE 6-7steady effortModerate effort bikewith harder run;running on tired legsKEY FOCUSLeg & head positionin the water. Pace &speed.Pacing & cadence;working at aerobic &threshold levels.Run posture/form andability to hold pace andtechnique.Execution & postureduring exerciseHolding form whileworking hardGetting used torunning firm off thebikeNOTESContinuing withbody positioning andkicking drills, movinginto pacing withshort sets with somesprint work.Pace control; havingthe ability to switchpace based onperceived effort willbe a key skill inpacing in a raceThe focus of this runshould be feelingcomfortable with thedistance, focusing onyour posture and runform, finishing feelingstrong.Try not looking at yourtracker, purely go onfeel to see howconsistent you can be.Third week in, theexercises shouldstart to get easier asyour body begins toadapt. Keep payingattention to goodbody positionKeep relaxed in yourpositon andconsider how youmaintain efficiencythrough position,technique andadapting toenvironmentalconditions.Given the smallmargins betweenmore competitiveathletes, perfectingtransitions a goodway to shave offtime.Consistency; keep theroutine going. Modifysession timings to fityour schedule if needbe or if you find onesession fatigues you foranother too muchYour first brick sessionis a change to is achance to play aroundwith any set up changesor attempting aquicker/flying mount ordismount. Perfectingthis is free speedWEEKLYDISTANCE:99 KMinfo@rgactive.comwww.rgactive.com