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Week 9Week9MTWThFSSuGoalsDisciplineSwimRunBikeDay offBikeSwimBike-runAt this point, youshould notice asignificant increasein endurance.Concentrate on yourcapacity to maintainhigher levels of effortfor longer periodsof time. Focus onpower and controlduring hill sessions.Session200m mixed styles8’ easy jog10x50m freestyleat race pace rest 15seconds after each50s6x100 uphill run– recover walkingdownhill1h 30 minutes easyspin @ RPE 2-3/10cadence over 85 rpmActive recovery:Find an activitythat’s low-intensityand keeps your heartrate low.15 minutes easyspin @ RPE 2-3/10cadence over 85 rpm1000m steady andeasy swim mixingstyles -20 minutes easyspin @ RPE 2-3/10cadence over 85 rpm200m freestyle withfins at RPE 2-3/1015 minute run atRPE 2-3/10200m kick with finsRPE 2-3/1015 minutes easyspin @ RPE 2-3/10cadence over 85 rpm200m cool downKey coaching pointsTips6x1 minute rideOptional to swimstanding up or uphill in open water with– 1 minute recoverywetsuitwith easy spin @ RPE2-3/10 cadence over85 rpm10km time trial atrace pace RPE 7-8Transition bike-run2km run @ RPE7-8/108’ easy jogIt is key to maintaina steady pace on theuphill effortsPractice putting onand taking off yourwetsuit quickly soit’s natural and easyon race day.

Week 10Week10MTWThFSSuGoalsDisciplineSwimRunBikeDay offSwimBrick S-B-RBike-runThe emphasisthroughout thisphase is on sportspecific training.During this time, it’scritical to rest andheal so that yourbody is ready forhard training andcompetition.Session10 minutes freestyleswim with wetsuit @RPE 2-3/108’ easy jog1h 30 minutes easyspin @ RPE 2-3/10cadence over 85 rpmCompressionclothing is one ofthese strategiesthat has beentraditionallyused to treatvarious lymphaticand circulatoryconditions.3x100m as 50freestyle with fins –50m kick with finsrest 15 seconds aftereach 100sSwim:If possible in openwaters:6 minutes easy swim4 minutes swim racepace1h 15 minutes easyspin @ RPE 2-3/10cadence over 85 rpmPractice taking itoff quickly as if youwere performing atransition in a race.6x100 uphill run– recover walkingdownhill15 minute run atRPE 2-3/10400m freestyle withfins at RPE 2-3/10Compressiongarments arethought to improvevenous returnthrough applicationof graduatedcompression to thelimbs from proximalto distal (Bochmannet al., 2005).8x25m sprint all outrest 1 minute200m cool downKey coaching pointsTips5x200m freestylewith paddles rest 20seconds aftereach 200s200m cool downTransition4x5’ ride at race pace(RPE 7-8)1’ easy spinTransition bike-run4x1000m run@ RPE7-7/10 –recovery 1’ aftereach 1000m8’ easy jogIt is key to maintaina steady pace on theuphill effortsTransition isconsidered the4th discipline intriathlon. Practicethem as much as youcan.In importantsessions, userace clothing andequipment to ensurethat everything isthoroughly checked.

Week 11Week11MTWThFSSuGoalsDisciplineSwimRunBikeDay offSwimBike-runBikePre-competitivetraining weekQuality (race pace)training is a periodof race-specifictraining aiming attransforming nonspecific abilities andskills into specificabilities and skills,integrating theminto a specificfunctional system,and so increasingperformancepotential.Session200m mixed styles8’ easy jog5x100m freestyleat race pace rest 20seconds after each100s4x1000m run@ RPE7-7/10 –recovery 1’ after each1000m15 minutes easyspin @ RPE 2-3/10cadence over 85 rpm12x50m mixed stylesrest 10’’20 minutes easyspin @ RPE 2-3/10cadence over 85 rpm1h 30 minutes easyspin @ RPE 2-3/10cadence over 85 rpm15 minute run atRPE 2-3/102x10’ ride at racepace (RPE 7-8)1’easy spinor 30 minutes openwater swim400m cool downmixed swimStretching can helpyou become moreflexible and relievetight muscles.When used after aworkout, a foamroller gives a selfmyofascial massage,which has beenfound to alleviatemuscle soreness andenhance range ofmotion.8x1 minute ridestanding up or uphill– 1 minute recoverywith easy spin @RPE 2-3/10 cadenceover 85 rpm15 minutes easyspin @ RPE 2-3/10cadence over 85 rpm6x50m freestyle pullboy built rest20’’ after each 50s6x100m freestylesat race pace rest 40seconds in betweeneach 100s4x50m sprint/1’200m cool downTransition bike-run2x2000m run@ RPE7-7/10 –recovery 1’ aftereach 2000m8’ easy jogKey coaching pointsTipsRest days allow youto refuel, which canhelp you performbetter in the future.Run in a hilly areaso you can practicerunning in a similarprofile to out race

Week 12Week12MTWThFSSuGoalsDisciplineSwimDay offRetreatRetreatRetreatRaceRetreatTRIATHLON OFSENSES WEEKSession200m mixed stylesTravel dayTRIATHLON OF SENSES RETREAT2022 TRIATHLONOF SENSESTRIATHLON OFSENSES RETREAT6x25m sprint all outrest 1 minute400m freestyle atRPE2-3/10200m cool down anystyle of your choiceKey coaching pointsTipsEnjoy as much asyou can, youdeserve it!!!

Apendix 1RPE SCALEThe RPE scale is used to measure theintensity of your exercise. The RPE scaleruns from 0 – 10. The numbers belowrelate to phrases used to rate how easy ordifficult you find an activity. For example, 0(nothing at all) would be how you feel whensitting in a chair; 10 (very, very heavy) ishow you feel at the end of an exercise stresstest or after a very difficult activity.RPE scaleRate of Perceived Effort0Nothing at all1Very light activity2Light activity34Moderate activity567Vigorous activity89Very hard activity10Maximal effort activity

Dynamic stretchingActive movements in which joints and muscles move through their complete range of motion are known as dynamic stretches.They can be used to help you warm up before you exercise.Dynamic StretchingCircuit 1ExerciseDescriptionLateral leg liftHold the back of the chair with both hands and stand upright behind it. Lift one leg to the sidewithout moving your entire body. Lower and repeat on the opposite side.Walking LungesSetsRepetitions/timeRestIntensity330 seconds each leg20 secondsRPE 2-3/10Step forward into a lunge position, keeping both knees at 90 degrees. Bring your back foot toyour front foot and take a step together. While alternating legs, keep your body upright.320 steps each leg20 secondsRPE 2-3/10Walking High KneesStanding with your feet hip-width apart is a good place to start. Raise one knee to your chestand gradually draw it close to your body. Return your leg to the ground while bending forwardand taking a stride forward. Rep with the other leg.310 repetitions each leg20 secondsRPE 2-3/10Hamstring StretchesExtend one leg in front of you, with the heel touching the ground and the toe pointing upwards.Bend your rear leg and rest your arms on your upper thigh to support your upper body.Alternating legs.330 seconds20 secondsRPE 2-3/10

Dynamic StretchingCircuit 2ExerciseDescriptionRunners WalkingLungesStanding with your feet hip-width apart is a good place to start. Bring one knee up to yoursternum and your toes to your shin. Step into a lunge by leaning forward. Drive your rear leg uptoward your chest as you stand up from the bottom of the lunge. Lean forward again and stepinto a lunge on the opposite side.Backwards JogSetsRepetitions/timeRestIntensity330 seconds20 secondsRPE 2-3/10Consider running, but in reverse! Begin your journey by walking backwards. Increase the speedof your backwards walk to a jog or run while remaining naturally on your toes.330 seconds20 secondsRPE 2-3/10Side SlidesBegin by standing tall and holding your arms at your sides. Shuffle to the right while hoppingjacking with your arms raised aloft. When you’ve run out of room, shuffle back to the left,keeping your arms moving as if you’re doing jumping jacks, and repeat.230 seconds to the rightside, 30 seconds to theleft side20 secondsRPE 2-3/10Walking High KneesStanding with your feet hip-width apart is a good place to start. Raise one knee to your chestand gradually draw it close to your body. Return your leg to the ground while bending forwardand taking a stride forward. Rep with the other leg.315 repetitions each leg20 secondsRPE 2-3/10Skips with ArmCirclesBegin by standing tall and holding your arms at your sides. Make a full forward circle with yourleft arm while skipping your right foot forward. Then, with your left foot, skip forward whilecircling your right arm. Rep with the other side.330 seconds20 secondsRPE 2-3/10

StrenghtCircuit training, like high-intensity interval training, combines endurance training, resistance training, high-intensity aerobics, and workouts performed in a circuit. It focuses onmuscle endurance and strength.StrengthCircuit IntensityStanding with your feet together and your hands at your waist is a good way to start. Take a large step forward and bendyour knees to 90 degrees. By pressing back up with your lead foot, you can get back to standing. While alternating legs,keep your body upright.320 steps each leg20 secondsRPE 2-3/10Push-upMake a plank with your arms straight and your hands slightly wider than shoulder width. Lower your torso to the pointwhere your elbows make a 90-degree angle, then push yourself back up. Maintain a neutral neck.310 reps30 secondsRPE 2-3/10Step-UpsStep up onto a raised platform at a steady pace. Alternate your legs and avoid rocking your body. Hold a set of dumbbells ifyou’d like.320 steps each leg20 secondsRPE 2-3/10TricepsdipsSit up straight with your legs bent and your hands on the floor shoulder width apart. Bend your elbows slowly, hold for amoment, and then return to the starting position. Lift a leg during each bend if desired.315 reps30 secondsRPE 2-3/10SidelungesStep out to the right with your hands on your hips and lunge, keeping your knee tracking over your toes. Return tostanding by pushing off the right leg. Rep on the other side.320 steps each leg20 secondsRPE 2-3/10PlankLie down on your stomach, toes tucked under and hands by shoulders. Raise your torso completely off the ground. Hold.345 seconds20 secondsRPE 2-3/10SupermanPlace your arms above your head while lying face down on a mat. Lift both your upper and lower limbs off the floor bysqueezing your glutes and thighs. Maintain a safe distance between your shoulders and your ears.320 reps30 secondsRPE 2-3/10

StrengthCircuit 2 - Oregon - These sessions entail a measured balance of tempo running combined with targeted strength exercises. The most important coaching point in terms ofpace and effort is that while the runs should be at ‘race pace’, these should feel like the recovery in terms of effort from the challenging nature of the exercisesExerciseDescriptionRun - warm upMaintain a straight and upright posture while running, with your head up and your back straight. Swingyour arms around.1Repetitions/timeRestIntensity8 minutes1 minuteRPE 2-3/10Main set - repeat it 3 times - 1minute rest between repetitionsSumo SquatStand with your feet slightly wider than shoulder width apart and your toes pointing outward. Squat untilyour knees are at a 90-degree angle. Rep by pressing your legs back up.20 repsRPE 2-3/10RunRun at race pace1 minuteRPE 7-8/10Plank Bird DogStart in a full plank position, with your legs shoulder width apart. Raise the opposing arm and leg untilthey are parallel to the ground. At the very top, pause for a moment. Return to the beginning and repeat,alternating sides.15 repsRPE 2-3/10RunRun at race pace1 minuteRPE 7-8/10Mountain ClimbersBegin by holding a plank position. While alternating lead legs, drive your knees up towards your chest orelbows. To raise your heart rate, increase your speed.45 secondsRPE 2-3/10RunRun at race pace1 minuteRPE 7-8/10Power Step UpsBegin by placing one foot fully on a box and the other on the floor. Drive off your box foot with force andleap straight into the air. While in the air, switch legs and land softly. As soon as you land, switch legsand repeat.1 minuteRPE 7-8/10

StrengthCircuit 3 IntensityStanding with your feet together and your hands at your waist is a good way to start. Take a large stepforward and bend your knees to 90 degrees. By pressing back up with your lead foot, you can get back tostanding. While alternating legs, keep your body upright.330 steps each leg20 secondsRPE 5-6/10Push-upMake a plank with your arms straight and your hands slightly wider than shoulder width. Lower yourtorso to the point where your elbows make a 90-degree angle, then push yourself back up. Maintain aneutral neck.314 reps30 secondsRPE 5-6/10Step-UpsStep up onto a raised platform at a steady pace. Alternate your legs and avoid rocking your body. Hold aset of dumbbells if you’d like.31 minute alternatinglegs20 secondsRPE 5-6/10Triceps dipsSit up straight with your legs bent and your hands on the floor shoulder width apart. Bend your elbowsslowly, hold for a moment, and then return to the starting position. Lift a leg during each bend if desired.318 reps30 secondsRPE 2-3/10Side lungesStep out to the right with your hands on your hips and lunge, keeping your knee tracking over your toes.Return to standing by pushing off the right leg. Rep on the other side.31 minutealternating legs20 secondsRPE 5-6/10SupermanPlace your arms above your head while lying face down on a mat. Lift both your upper and lower limbsoff the floor by squeezing your glutes and thighs. Maintain a safe distance between your shoulders andyour ears.320 reps30 secondsRPE 2-3/10

Apendix 2Swimming and running drillsA variety of drills are included in the swim workouts.The following is an explanation of each drill.Swimming drillsDrillDescriptionKey pointsKickKick gently and rotate to breathe Kick from the hips with a straight leg movement. Focus on pointing your feet behind you and keeping yourankles floppy and suppleSide kickMaintain one hand on the kickboard and keep it outstretched in frontof your head and body, while the other rests on your side. Kick from the hips, with your hips facing the pool’s sides. Only bend your head sideways to breathe while keepingyour face pointing down to the pool’s bottom. Fins can be used to aid your kick if necessary.PaddlesWear hand paddles to apply greater resistance to the water througheach stroke. To properly utilize a paddle, make sure it’s the right sizefor your hand. Enter the water with your fingers pointing down to thepool’s bottom and pull through the water with your elbowalways higher than your wrist.Fist drillsClose your hands like fists and swim normal front crawl. Focus on the position of your forearm Fins can be used to aid your propulsion if necessary.ScullingSculling is a hand technique that allows swimmers to “feel the water”and maintain the ideal hand and arm position to move throughthe water.Sculling 1Scull with both arms symmetrically just wider than your shouldersand back into the middle, changing the angle of hands, maintainingpressure on the water, fingertips about 30cm below the surface andlower than the wrist, lower than an elbow, lower than the shoulder,chin on the surface, using a pull buoy to isolate your arms. Keep your elbows relaxed Use a snorkel if necessarySculling 2Scull with both arms symmetrically just wider than your shouldersand back into the middle, changing the angle of hands, keepingpressure on the water, fingertops about 60cm below surface faceforward or down, with a pull buoy to isolate your arms Do not allow your legs to take over the sculling drills. Do not try to propel yourself through the water with yourlegs when sculling.Sculling 3Use a pull buoy, face in the water, keep your elbows fixed by yourside and push the water with alternate arms from underneath yourshoulders back to your hips, using your hands and forearms, recoverunder the water Do not pull Focus on your hands and forearmsSinglearmstrokeUsing fins, pull with one arm, keep the other relaxed by your side,breatheaway from the stroking arm every arm pull, rotate your bodyto both sides. Focus on the position of your catch Consistent kick throughout the drill

Running drillsDrillDescriptionCoaching pointsFoot rollThese drills are aimed at promoting ankle mobility, foot and calfstrength and function. WalkingHamstringsThis drill is sometimes considered as a stretch, and calledwalking hamstring stretch, or referred to as ‘Roll out the carpet’.It is beneficial in activating the rear chain muscles such ashamstrings, glutes and calves.Coaching points: LungesLunges can be done both as a static exercise and progressed intowalking lunges. Lunges are good for developing quadriceps,glute and hamstring strength, and develop postural control,especially around the hip. They can also help develop rangeof motion at the hip for some participants, which may help toincrease stride length. Keep the front of the pelvis pointing forwards.Start with supporting leg straight and unsupported leg close to parallel with ground.Upper body remains upright with good posture.Lunge to a comfortable depth (knee bend).When viewed from the front hip/knee and ankle all in alignment.Aim to increase stride length.Don’t forget reciprocal arm action, i.e. opposite arm and leg are coordinated.FunctionalBalanceThis drill is aimed at building basic balance in the runner,engaging the correct muscles to control the pelvis. Much likecycling maintaining balance when moving faster is easier,however, this drill highlights when participants have poorbalance, and struggle to keep the pelvis level. Tall posture one leg raised, knee at hip height.Turn head from side to side, and speak so as to ensure not using the abdomen to aid bracing.Don’t screw up toes to balance.Ankle remains dorsi-flexed, and in line with supported leg.High KneewalkingTo progress from functional balance, move into using Functionalwalking. This drill develops stability through activating a widerange of muscles and ligaments. Knee at hip height, or above, be aware some participants with limited range of motion may compromise their pelvisposition if trying to attain higher positions. Ankle at 90 . Knee and hip to flex at the same time. Standing leg straight and glutes working. Walk through with foot landing under the knee and pelvis on contact with the ground. perfect posture and relaxed running armsLow skippingThis drill is a form of basic skipping that may be associated withschool children often, however it encourages the basic mechanicsof the propulsive phase and hip extension, and can be good fornovice athletes, and present a much lower risk of injury. Start drill with both knees bent.Place heel down in line with front of standing leg.For novices or those struggling shorten stride, so heel of landing foot is

Super Sprint Distance Triathlon Training Plan This 12-week training program is designed to help a newbie triathlete complete a super-sprint triathlon. It is not a difficult or lengthy program, but it will bring you to the finish line in excellent shape. The RPE (Rate of Perceived Exertion) scale will be used to determine the intensity of the .