GR100 Triathlon Information Pack by Keith Ernest J

TRIATHLON INFORMATION PACK

INTRODUCTION Congratulations! You are now officially part of the GR100, an exclusive team led by Gordon Ramsay, undertaking an amazing life changing challenge and at the same time raising money for the Gordon Ramsay Foundation. We hope it will be an exciting and rewarding journey particularly those new to the sport of triathlon. This pack is designed to give you a comprehensive overview of triathlon, its equipment, terminology and strategies. We’ve teamed up with a number of experts and sponsors to give you the very

best training support, advice and kit. This is an exclusive pack for you which we hope will give you everything you need and most importantly the training schedule which starts on MONDAY 19 JANUARY. The subject of triathlon is of course vast and if there is anything that you would like more information on, then please don’t hesitate to get in touch with our Head Coach Will Usher from Precision Coaching, who can be contacted directly via email at will@precision-coaching.co.uk

WHAT IS TRIATHLON? A triathlon is a multi-sport endurance event consisting of swimming, cycling, and running in immediate succession over various distances. Triathletes compete for fastest overall course completion time, including timed “transitions” between the individual swim, bike, and run components. Transition areas are positioned both between the swim and bike segments (T1), and the bike and run segments (T2). These areas are used to store bicycles, performance apparel, and any other accessories essential for preparing and gearing for the next stage of the race. The transition times (T1 and T2) are included in the overall time of the race. So speed during transition - removing the wetsuit,

putting on the helmet, putting on the running shoes - is essential. In large races, transitions areas maybe up to a kilometer long, and be storing over 2000 entrant’s bicycles. In addition, these areas provide a social headquarters prior to the race, and are an integral part of triathlon culture. The demanding nature of the sport focuses primarily on persistent and often periodised training in each of the three disciplines, as well as combination workouts and general strength conditioning to ensure the highest levels of endurance, strength, and power possible come race day. Proficiency in swimming, cycling, and running alone is often not sufficient for success in triathlon.

IRONMAN 70.3 OR HALF IRONMAN An IRONMAN 70.3, also known as a Half IRONMAN, is one of a series of middle-distance triathlon races organised by the World Triathlon Corporation consisting of a 1.2-mile (1.9 km) swim, 56-mile (90 km) bike ride, and 13.1-mile (21.1 km) run. 70.3 is the total distance in miles (113.0 km). The whole and each part of the event is half the IRONMAN distance. The length of the 70.3 event encourages a meeting of Olympic distance/short course triathletes and IRONMAN/long course triathletes. Like the IRONMAN, the bike section is non-drafting. The IRONMAN 70.3 Staffordshire is a new race and this will be the first year in this location. It’s a fast flat course open to novices and more experienced triathletes. It will be held on 14 June with arrivals the day before. The swim course is one lap, anti-clockwise. The field is broken down into wave starts to reduce congestion. The wave groups will be emailed out a few weeks prior to race day and are divided

by age group. Your swim time is recorded as you leave the lake. There is a short run from the exit of the swim to transition. The IRONMAN 70.3 Staffordshire bike course is one of the flattest courses on the IRONMAN European Tour, with just over 2,000ft of elevation. This also means the run is pretty flat. It should be noted that there are cut off times for the race and if you fall behind these times you will not be able to keep competing. •Swim, 1 hour 10 minutes after your wave start, with a further 10 minutes allowed to reach bike mount •Bike, 5 hours 30 minutes after your wave start, with a further 10 minutes allowed to reach the run exit •Run, 8 hours 30 minutes after your wave start While this may seem scary we’re confident that with the right training this won’t even be an issue!

TRIATHLON PREPARATION

THE SWIM 1.1.1 POOL EQUIPMENT

1.2

Keep it simple. Swimming Trunks/Costume

We will cover all of this on the open water swimming training day

For swimming pool training we recommend the usual swimwear

into the key differences with pool swimming:

but for men one tip is- that whilst trunks are definitely the best apparel for men in the pool, stay away from using board shorts. Wearing board shorts you will find it incredibly difficult to stabilise your stroke and make any sort of meaningful advances in both your technique and fitness.

but in case you are unable to attend or would like a quick insight

1.2.1 SIGHTING Sighting is one of the key elements to racing open water. It should be noted that it is close to impossible to swim the exact distance in an open water event and it is inevitable that you will

GOGGLES

swim a few meters extra. Clearly you want to mitigate this as

For all goggle types we recommend buying padded ones as they

turnaround buoys. Sighting involves the use of a water polo type

are a lot more comfortable and better if dislodged as the start of

stroke (head out of the water facing forwards) every six to eight

the race can be quite intense with everyone on top of each other.

strokes. We will though go through and demonstrate all of this

Goggle choice largely comes down to personal fit as everybody’s head is a different shape however the Seal type goggles do claim to give better peripheral visibility. The most popular goggles

much as possible by swimming in a straight line directly to the

on the open water swimming training day.

1.2.2 FOLLOWING

for triathlon now offer the best of both worlds such as the HUUB

Do not make the mistake of following the person’s feet in front of

Acute. This is however slight and strong swimmers should not

you as tempting as it may be. Simply it is better to take the pain

be detracted by this when going to open water. A point on the

of doing your own sighting than find yourself 50m out to sea and

open water it is worth having two pairs of goggles on race day.

off course – it happens much more than you might imagine!

One set clear lenses and the other a very dark tint this is purely for visibility if it’s an incredibly sunny day the glare off the water

1.2.3 STROKE

makes sighting the turning buoys very difficult.

Your stroke will need to be slightly modified for open water races

1.1.2 SWIMMING AIDS

if you are wearing a wetsuit. This is because the wetsuit removes

It is best here to keep things simple. There are a huge number of

recovery becomes a little shallower in order that you don’t

products out there for swimming however we would recommend

become fatigued in the recovery phase of the stroke working

that you just keep it to the basics which are the following:

against the neoprene. Again you’ll get a demonstration of this

-Large kick board (approximately 50cm long) -Pull buoy (a float that is shaped to fit between your legs giving you stability whilst you focus on your stroke) -Finger paddles. The important distinction here between finger paddles and hand paddles is that finger paddles aid your ‘feel’ for the water which helps in all environments whereas hand paddles are designed to promote increased strength in the swimming muscles. This is not to say don’t get hand paddles only that they are not absolutely necessary, but are a nice to have.

1.1.3 OPEN WATER EQUIPMENT WETSUITS A well-made wetsuit delivers the relevant buoyancy in the right places whilst also maintaining flexibility allowing you to swim relatively unimpeded. Luckily as part of the GR100 package you will be receiving one of the very best technologically advanced suits in the world from our partners at HUUB. Please note for the actual race you should wear your trisuit under your wetsuit which you then continue to wear for the cycle and run. You will also be provided an official swim cap on the day.

OPEN WATER TECHNIQUE

some of the flexibility in your shoulders this means that the swim

on the open water swim day.

1.2.4 DRAFTING The swim is the only part of an Age Group Triathlon race and indeed any WTC race in which you are allowed to draft. Drafting entails swimming just off the feet of the swimmer to your front and can, if done well make it around 15% easier as you are effectively being pulled along by a faster swimmer. If you are not a strong swimmer a good way then to improve your race time is to be aware of those going past you and quickly get into their slipstream to take a couple seconds off and importantly conserve energy for later in the race.

1.3

RACE STRATEGIES

1.3.1 SWIM WARM UP ON RACE DAY It is notoriously difficult to warm up effectively for a triathlon the main concern being that you can’t always get into the water prior to the start and more often than not you won’t want to as there will be an inevitable delay to the race and you could be left waiting around in the cold. So where does this leave you? The simplest form of warm up available to you is a run which will mobilise all the joints albeit not specific to swimming. You can combine this with lots of arm mobilisation e.g. arm swings/circles and some gentle stretching. We will cover land based warm ups on the open water training day.

1.3.2 RACE START POSITION The start position in triathlon depends largely on your standard of swimming. If you are not a strong swimmer, do not position yourself at the front in the hope that you’ll swim the shortest distance possible because there is a strong probability that you’ll just be swum over which is considerably harder than swimming a little further. Even strong swimmers may wish to start on the edges of the pack in order to avoid the general melee around the start and get away cleanly.

1.3.3 ROUTE SELECTION This applies to open water, where there maybe wind, surf, currents. It is advantageous if there is a strong wind to choose your start in the quietest possible spot or if in a river or reservoir when you could be swimming against the flow it

SPEEDO SPEEDSOCKET

is best to get as close to the edge as possible as this is where the current is at its weakest. Clearly when going with the flow, get in the middle and ride that current!

1.3.4 KICKING When you look at the ratios of time to each of the three disciplines it quickly becomes apparent that the majority of the race requires your legs to be the main drivers. Clearly this is not the case in the water and the opportunity should be

AQUASPHERE’S SEAL MODEL

taken to rest them. This is not to say you don’t kick but that you only use it to stabilise your body in the water instead of as a driver. An important point here though, you should look to increase your kick in the final 150m of the swim. This is to allow the blood to start flowing down to the legs in preparation for the bike and run to come.

HUUB ACUTE

THE BIKE 2.1

BIKE KIT AND EQUIPMENT

This is by far and away the biggest and arguably most confusing areas in triathlon. The array and spectrum of bike kit and equipment can be unfathomable. What we are trying to do here is give you some of the basic knowledge to make an informed decision when you enter that shop keen to get the best for your budget. Do though speak to the guys from TFN who will be at all of the training days. They are all experienced athletes who give outstanding advice based on years of racing and training. Use the Facebook group forum too.

2.1.1 FRAMES/MATERIALS STEEL: The cheapest of all the materials. It is very strong, but also very heavy. It does offer a smooth and comfortable ride, however we’d try to avoid getting this for your frame if you can as it offers the least amount of performance. Price range around £300-£500. ALUMINUM: There are some very good frames that are made from aluminum – it has light characteristics, is relatively stiff and resistant to cracking – that is not to say that it can’t crack, but it is more likely to happen around the joints, for example the bottom bracket. Still this is fairly unlikely. Can suffer from vibration through the frame. Price range around £500-1600. CARBON: Excellent at reducing vibration and very stiff allowing for excellent power transfer. Also very light. All round good material for a bike. Carbon is now the industry standard for making race bikes be they Road or Time Trial variants. Some carbon frames have a limited guarantee which is something to watch out for. However all the most professional brands have decent guarantees with some even offering a lifetime guarantee. Price range around £1200 upwards into the Stratosphere. This is probably the best type of frame material. TITANIUM: An excellent material to build a bike with – truly excellent for power transfer creating very stiff frames, it is also very light. Titanium is pretty good at dampening the vibration and is an excellent touring bike material as well as for racing. It is something of a bespoke material and is not nearly as widely used as carbon, consequently it is expensive. Don’t expect to get a good titanium frame for less than £2000.

T YPES CLASSIC ROAD A. Flat/horizontal top tube. B. Top tube creates a more comfortable ride for longer distances. Don’t be fooled though with a good, stiff frame any road frame will compete with the best compact frames. C. Handling is smoother than the compact and potentially better for the less experienced rider.

COMPACT A. Sloping top tube. B. Acceleration is better than a standard road frame due to better power transfer through the frame. The idea being that the smaller the triangle the better the transfer of power. However as with all of these frames you need to put materials into play too. C. Handling is more responsive.

TIME TRIAL A. Nearly always made out of carbon. These bikes can be raced over all distances, but as with all types of bikes, it is good idea to get a proper bike fit by an experienced fitter with the distance you’re looking to compete over in mind – shorter = more aggressive position and less comfortable, longer more comfortable but you lose some aerodynamic benefits. B. Notice the forward angle of the seat tube (tube that comes up from the chain ring) compared to the other two bikes. The reason for this is that you will be in an aero position on the aero bars basically all the time. C. Wheels obviously the rims are much deeper than you find on other bikes. They are this way for their aerodynamic qualities. At around 40kph the effects of drag from the air around you accelerate enormously. It is at this point that deep aero wheels truly come into their own. However if you can’t average a high speed then they just add extra weight and you would be better off going for a lightweight and stiff wheel with smaller but still aero rims. We have our very own bespoke wheel builder from Noble Wheels for the GR100 so if you have any queries please do pin him down.

2.1.2 GROUPSETS What is a Groupset? A groupset is basically the moving parts on your bike. The brake levers, brake callipers, crank, front chain rings, cassette, front and rear mechanisms, chain and your bottom bracket.

BRAND SHIMANO

CAMPAGNOLO

SRAM

DURA ACE DI2

SUPER RECORD EPS

RED

DURA ACE

SUPER RECORD

FORCE

ULTEGRA DI2

RECORD EPS

RIVAL

ULTEGRA

RECORD

APEX

105

CHORUS

TIAGRA

ATHENA EPS

SORA

ATHENA

2300

CENTAUR VELOCE NOTE D12 AND EPS REFER TO ELECTRONIC SHIFTING SYSTEMS

So the difference between the three groupsets? They are similar

TRAINING – You should look to keep a good aluminum stiff

weights and have been developed along similar lines. Shimano

wheel that is capable of taking a battering in muddy lanes and

and Campagnolo are the industry leaders and in fact the most

hills through the winter.

established. There is an element of personal preference with many people living and dying by one brand. Probably the best consideration is the practical one. Shimano is the most readily available and is also compatible with SRAM components which can at times be useful as it makes servicing and maintenance anywhere much easier. If you’re spending around £600 or under you should be getting either Tiagra, Veloce or Rival. We would recommend though if you can afford to get a bike with a minimum of 105, Centaur or Force. The reason why? Basically one of the most frustrating things whilst training or racing is the gears slipping – this happens when you put more pressure on the pedals typically when you’re riding up a hill and leads to a loss of torque simply put, spend

RACE – Your choice here if possible should come down to the type of course you’re racing. Depth, course profile and weather are all factors here. A 50mm Carbon wheel is probably your most versatile race wheel for all conditions. CARBON - Carbon wheels are fantastic wheels largely down to the properties of carbon, as detailed in the frames section. Carbon wheels are usually deep rimmed wheels going from around 35mm to 110mm. They are perfect wheels for flat courses where you are looking to try and hit a high and consistent pace. They are also very good in handling there is however a caveat here. In windy conditions a dim rimmed wheel can be affected by cross winds. TIME TRIAL/DISC – The most expensive of all the wheels and

2.1.3 WHEELSETS

arguably the most intimidating. The aerodynamic properties of

The subject of wheels is extensive so for the purposes of this

can hit above 38kph consistently you won’t get the benefit from

we will break it down into Training, Hills, Race, Carbon and

them.

Time Trial/Disc. As mentioned Jonny Bell from Noble Wheels is one of our partners and one of the very best when it comes to wheels, so he can fill in the details if we miss something!

HILLS – Weight and stiffness are the keywords here.

discs are phenomenal but they do weigh more and unless you

2.1.4 T YRES There are two different types of tyres. Clinchers or Tubulars. Clinchers are the most common and definitely recommended for those new to triathlon and indeed even those that are experienced but weaker at the technical side of maintenance. They have a separate inner tube and generally work at a lower pressure than tubulars. Tubular tyres have a lower rolling weight than clinchers and can be ridden at a higher pressure, and are considered to be faster. They do not have a separate inner tube but instead have a tube sewn into the tyre. To fix a puncture you need to replace the tyre as a whole. That said you can put a gunk like substance inside of a tubular which will repair instantly any small punctures. For training you’re best off with clincher wheelsets as they are easier to fix on the go. We’d recommend Continental 4 Season as the stand out best choice for training. In fact when riding in a group we pretty much insist on these or similar. For racing clinchers you can’t go too far wrong with Continental GP4000S or Schwalbe Ultremo ZX. For racing tubulars the stand out tyre is the Continental Competition.

2.1.5 TRI BARS Tri bars come in a variety of styles ranging in price from around £70 to £700. The range in terms of style will be from a basic clip on set which are perfectly acceptable for nearly all racing at age group level to a fully integrated set made entirely from carbon. Tri bars will save you an immense amount of time on the bike up to around 2min over a 40km bike leg so well worth the investment over and above an extra £50 on some lighter brake callipers for example. We should point out here that if you go with a Time Trial bike which is arguably the most relevant bike for the Staffordshire 70.3 and indeed most 70.3 and IRONMAN courses the bike will come with Tri bars built in.

2.1.6 CLOTHING You will be receiving some excellent GR100 cycle kit which has been selected from the very best bespoke manufacturers. The kit you’ve been given with your entry though is not of course exhaustive and there are a number of items you’ll need to consider using during training.

CYCLE CLOTHING LIST

CYCLE CLOTHING LIST EXPLANATION PROVIDED WITH GR100 PACK

SHORT SLEEVE CYCLE JERSEY

BRANDED UP TECHNICAL CYCLE TOP WITH 3 POCKETS.

BIB SHORTS

THE BEST AND MOST COMFORTABLE OPTION FOR CYCLING – WE PROMISE!

WINTER TRAINING JACKET

THIS JACKET IS WATER RESISTANT AND WINDPROOF. IT ALSO HAS REMOVABLE ARMS TO TURN IT INTO A GILET WHICH IS A REALLY VERSATILE PIECE OF KIT. ADDITIONAL KIT

WINTER TRAINING TIGHTS/ LEGGINGS

THESE WILL KEEP YOUR LEGS FULLY PROTECTED FROM THE ELEMENTS. THERE ARE LOADS OF DIFFERENT BRANDS WHICH OUR TRIATHLON SHOP PARTNERS WWW.TFN.CO.UK CAN HELP YOU WITH BUT PREDOMINANTLY THE ATTRIBUTES YOU’RE LOOKING FOR ARE WINDSTOPPER FABRIC AND MICRO FLEECE LINING. BE AWARE THOUGH THAT WINDSTOPPER FABRIC CAN BE A LITTLE LESS COMFORTABLE SO YOU MAY WANT TO JUST GO WITH INSULATION.

BASE LAYERS

YOU’LL INEVITABLY BE AWARE OF NUMEROUS BASE LAYERS ON THE MARKET. HOWEVER IF YOU’VE NOT TRIED THEM BEFORE WE CAN VERY MUCH RECOMMEND MERINO WOOL BASE LAYERS.

ARM WARMERS/LEG WARMERS

THESE ARE GREAT FOR THOSE IN-BETWEEN DAYS ALLOWING YOU TO ‘ADD/ REMOVE’ ARMS AND LEGS FROM YOUR CHOICE OF OUTFIT. OF THE TWO ARM WARMERS ARE THE MOST VERSATILE AND USEFUL.

HELMETS - The first thing to say is that they are essential. You won’t be allowed to race without one. Also you won’t be able to join in on the GR100 course recce without one. Also it is likely that any local cycle/triathlon team will insist on it too. As with all cycle kit there are many different types of helmets out there. You should look to spend anything from £60 upwards. After this it comes down to fit, ventilation and purpose. Fit is very personal so I’d recommend finding one in a shop and trying it on even if you then buy it online later. With regards to ventilation if you have tendency to get hot then this is important and linked to the purpose in that if you end up going for a TT helmet then you’ll need to get something that does have vents as not all TT helmets have great ventilation.

2.1.7 ACCESSORIES

CYCLE CLOTHING LIST

CYCLE CLOTHING LIST EXPLANATION NECESSARY

CYCLE COMPUTER WITH

CADENCE MEASURES YOUR REVOLUTIONS PER MINUTE MAKING SURE YOU’RE

CADENCE SENSOR

NOT OVER STRESSING YOUR LEGS.

TRACK PUMP

LARGE VERTICAL PUMP – ROAD WHEELS REQUIRE A LOT OF PRESSURE, ALMOST IMPOSSIBLE TO PUT IN WITH A NORMAL HAND PUMP.

PEDALS SHOES

RECOMMEND LOOK PEDALS AND CLEATS AS THEY ARE EASIER TO CLIP INTO. SHIMANO MAKE VERY GOOD CYCLE SHOES PEARL IZUMI TOO– BASICALLY LOOK FOR THEIR TRIATHLON SPECIFIC SHOES – THEY ONLY HAVE ONE STRAP TO MAKE TRANSITION EASIER. REMEMBER TOO THAT FIT IS FAR MORE IMPORTANT THAN BRAND.

CYCLE REPAIR KIT & BASIC CYCLE

GO FOR AS BASIC AS YOU CAN FIND, AS LONG AS IT HAS ALL THE RELEVANT ALLEN KEYS IT WILL BE RIGHT.

BOTTLE CAGE

HELMET

VITAL

SUNGLASSES OPTIONAL GARMIN EDGE 510/810/1000 THIS IS AN OPTIONAL PIECE OF KIT BUT ONE THAT WILL SERIOUSLY ENHANCE YOUR TRAINING. GARMIN HAS REVOLUSTIONISED CYCLING ALONG WITH A NUMBER OF OTHER SOCIAL MEDIA TYPE TRAINING TOOLS SUCH AS STRAVA. WITH A GARMIN YOU’LL GET ALL THE DATA YOU COULD POSSIBLY NEED. MORE IMPORTANTLY THOUGH IT WILL ALLOW YOU TO PLOT AND FOLLOW ROUTES AND DISCOVER NEW AREAS OF COUNTRYSIDE AS WELL AS THE OCCASIONAL HILL WHICH MAKES TRAINING CONSIDERABLY MORE INTERESTING.

POWER METRE

IF YOU’VE FOLLOWED CYCLING FOR A WHILE UNDOUBTEDLY YOU’LL HAVE READ OR HEARD ABOUT USING POWER METRES IN YOUR TRAINING. THE SUBJECT OF POWER IS CERTAINLY EXTENSIVE SO IF YOU WANT TO KNOW MORE ABOUT THIS IMMENSELY USEFUL BUT EXPENSIVE TRAINING TOOL THEN CONTACT WILL AT WWW.PRECISION-COACHING.CO.UK AND I’LL BE ABLE TO TALK YOU THROUGH THE MOST APPROPRIATE METRE FOR YOUR NEEDS.

SPARE T YRES X 2 SPARE TUBES X 2

2.2

RACE STRATEGIES

2.2.1 CADENCE (THIS IS THE RHY THM THAT YOU CYCLE OR RUN AT) Generally triathletes tend to drive a higher cadence than cyclists. The reasoning behind this is that a slower cadence fatigues the muscles more which is fine if you don’t have to run off the bike however if you do, it is less than ideal. This is not the case for all cyclists notably the likes of Bradley Wiggins who does ok on two wheels. Anyway the message is a high cadence is desirable for triathlon something in the region of 80-90rpm. (Resistance per

Pacing yourself on a hill is really important. Generally athletes tend to overcook the initial part of the climb but very quickly will begin to suffer as a result. You should aim to start comfortably and build. If you have the use of a power meter as mentioned in the equipment section this really helps to build up an understanding of just how much effort you put in early and how damaging it can be later up the climb.

2.2.3 TIME TRIALLING Time Trialling is a skill. On the bike you will take yourself to a seriously high level of pain that you can’t believe is sustainable

minute).

and indeed it might not be. This is why you’ll see a very decent

2.2.2 HILLS

which is designed to help you better understand what can be

There has been much written about how to climb on a bike.

amount of TT work in the latter part of the training programme sustained and what importantly with the run to follow, cannot.

Much of the debate revolves around whether you stay seated or stand up on your pedals. Most recent analysis suggests that there is not much in it and in fact it comes down to the individual athlete. However there is a slight bias towards staying seated on hills below 10% incline and then standing anything above that. We would advise from a training perspective that remaining seated will make you stronger for time trialling on a flat course like Staffordshire as you’ll be spending the vast majority of time in the saddle.

THE RUN 4.1

KIT AND EQUIPMENT

SHOES

in a successful 60sec lap. However if Paul runs 28sec through 200m he is likely to finish with a time of 64sec. What we are

Choosing the correct shoes is vital to your success in running and indeed triathlon. Out of all the items of kit and equipment you buy across the spectrum of triathlon your running shoes are

trying to illustrate here is that the margin you go under your target time you can expect to double and add to your original time.

by far the most important as they are the most likely to cause

This apart from being ineffective is incredibly demoralising as

injury and prevent you training or competing. This therefore is

you start to go backwards through the field!

not an area in which to save money and you should have your shoes fitted by professionals or which there are an increasing number in the industry. Examples of which are as follows: www.profeet.co.uk

4.2

TECHNIQUE

There has been much written about running technique in the last few years. Notably bare foot running. Without getting heavily involved in the debate it should be remembered theories aside if you were to try these technologies, or lack of, that you will undoubtedly have spent decades in supported shoes.

4.3.2 THE USE OF CADENCE IN RACING Maintaining a high cadence on the run section of the race will allow your legs not to become too fatigued as the pressure put down with a high cadence is less than that of a slow lumbering cadence. Increasing your cadence is an excellent way of picking up the pace to bridge a gap when racing. Simply look at the cadence of the competitor in front of you and increase yours above theirs. You will not be putting more pressure through the legs

Consequently whilst there are lots of success stories coming out

just increasing the leg speed which is much more manageable.

of the bare foot running camp it is highly likely that without a

4.3.3 GROUND AWARENESS

proper transition period, 12-18 months, you will end up injured and missing the race or at best not performing as you would wish.

4.3

Gravity is the common enemy very rarely working for an athlete. To this point then it is advantageous to take every

RACE STRATEGIES

opportunity to mitigate its affects. This can be done by carefully looking at gradients on the course both incline and

4.3.1 PACE AWARENESS

declines. When taking on inclines look to shorten your stride

Pace awareness is clearly vital to success when racing and as

muscle fatigue. On declines look to open your stride this will

such should be practiced religiously in training. The effects of

allow you to take advantage of gravity, using it to help you

poor pace awareness will without doubt result in a poor race. To

accelerate for free. It sounds very obvious but you would be

illustrate the effects look at the example below of a 400m race

surprised how many people are poor at running downhill. The

(1 lap of the track):

same applies to all small undulations in the ground. If you take

Paul is capable of running a 60sec lap and consequently has targeted a 30sec 200m in order to achieve a consistent pace

throughout. This is an effective race strategy and will result

but keep your cadence high this will reduce the effects of

advantage of all these areas on a course you will find yourself taking chunks of time out of those around you.

THE TRANSITION 5.1

KIT AND EQUIPMENT

See 6.1 Kit Check List. The best way to work though this is to imagine yourself at every stage of the race thinking about what you will need.

5.2

THE PROCESS

Transition is often referred to as the fourth discipline. The reason for this is that it is firmly part of the race. Many novice triathletes and indeed too many experienced athletes switch off in transition and lose time, time that has been hard fought for with hours of training. Don’t fall into this trap. Transition is just practice, practice and logic. We will cover transition techniques on the course recce day and on the open water swim day but please visit the IRONMAN Staffordshire website for more details of how it works. You will be provided with one transition bag.

5.2

BRICK SESSIONS

Brick is the term used to describe a session where you complete two or more disciplines back to back. It is after all the unique element of triathlon. Brick sessions allow you to adapt to the rigours of competing in a multisport event. Consequently you’ll see a number of brick sessions in the latter stages of the programme. These focus exclusively on bike to run which is where you’ll really experience the heavy legs feeling. Swim to bike is important but really hard to achieve in practice. If you find that you can’t do a swim to bike practice brick the important point to take away is that your heart rate will be very high coming out of the water and that you will potentially feel dizzy and stressed. Focus on relaxing and calming your heart rate down whilst continuing to race. Harder than it sounds!

6.1 RACE DAY KIT CHECK LIST SWIM

BIKE

RUN

TRANSITION BAG

TRISUIT/RACE SUIT

HELMET

RUNNING SHOES

SAFET Y PINS

GOGGLES

BIKE SHOES

RUNNING VISOR

TOWEL

WETSUIT

SUNGLASSES

WARM KIT

COMPETITION SWIM CAP (SUPPLIED AT REGISTRATION)

NUMBER BELT

SPARE SWIM HAT

TIMING CHIP (AS ABOVE)

WATER BOTTLES X 2

SPORTS NUTRITION

SPARE GOGGLES

BENTO BOX WITH RACE NUTRITION

RUBBER BANDS

ANTI-CHAFE LUBRICANT

TALCUM POWDER

TRANSITION BAG

VASELINE TRACK PUMP TOOL KIT SPARE TUBES AND LEVERS SUN CREAM EXTRA FILLED WATER BOTTLE TAPE ZIP TIES RACE INFORMATION

SUPPLIED BY GR100

MEMBERS BENEFITS Being part of the GR100 gives you access to some unique benefits and below is how you can take advantage of them. Pleae quote GR100.

PARTNER

BENEFIT

CONTACT

WEBSITE

15% OFF BESPOKE ONLINE PROGRAM

WILL USHER WILL@PRECISIONCOACHING.CO.UK

WWW.PRECISIONCOACHING.CO.UK

FREE TOP OF THE RANGE BRANDED WETSUIT, TRANSITION BAG, CYCLING JERSEY, CYCLING SHORTS, WINTER TRAINING JACKET AND TRISUIT

DEAN JACKSON DEANO@HUUBDESIGN.COM JULIE@HUUBDESIGN.COM

WWW.HUUBDESIGN.COM

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DATES FOR YOUR DIARY Additional benefits also include two further training days for all team members, organised and hosted by Head Coach Will Usher from Precision Coaching and GR100 Senior Coach Nick Dunn from Tri Camp. Details will follow in due course, but for the moment take note and book the below dates! Saturday 14 March – On course recce in Staffordshire with Lucy Gossage IRONMAN® 70.3 winner and European long distance duathlon champion.

Saturday 16 May – Open water swimming day at Heron Lake with Olympic Bronze medallist, Double World Silver medallist, European champion and swimming World Cup winner Cassie Patten. Let’s get training and we look forward to seeing you to the start line! Enjoy your membership and making a difference to the world! Gordon Ramsay Foundation grf@gordonramsay.com

INFORMATION ABOUT OUR CHOSEN CHARITIES As a member of the GR100 team, we also encourage you to beat another challenge – raise £2,500 to help us support our causes! The Gordon Ramsay Foundation was set up in October 2014 with the sole objective being to make a difference to charities that are important to us. We have set the ambitious target of raising £2 million pounds over the course of two years, which will support selected projects for our chosen charities. We are launching a number of initiatives to help us achieve our goals and as a GR100 team member, this is also where you come in, to help us achieve our aspirations, to make a difference.

CANCER RESEARCH UK One in three people are affected by

SCOTTISH SPINA BIFIDA ASSOCIATION

LOUIS DUNDAS CENTRE FOR CHILDREN’S PALLIATIVE CARE

cancer every year and Gordon and

A charity that has always been close

Tana have many close friends and

to our hearts since Gordon met the

Louis Dundas was a patient at Great

colleagues who have had the disease.

Association’s chairperson, Dr Margo

Ormond Street Hospital and the son of

Cancer Research UK is the largest

Whiteford at the start line of the Great

a very close friend of Gordon and Tana.

charitable funder of cancer research in

North Run. Margo has spina bifida and

He sadly died from a rare brain tumour

the world and they are the only charity

was taking part in the wheelchair race

aged four. Although Louis received expert

fighting over 200 types of cancer. Their

inspiring Gordon with her determination

care, at times he suffered terribly and to

ground-breaking work into prevention,

and humour. Gordon and Tanya have

help more children and families in similar

diagnosis and treatment of cancer has

supported them for over 10 years. The

circumstances, Louis’ parents created

saved millions of lives and being at the

charity provides a low cost advice line

The Louis Dundas Centre for Children’s

heart of the progress, they have helped

and the aim of its services are simple;

Palliative Care at Great Ormond Street.

double survival rates in the last forty

to support all those affected by the

The centre brings academic research and

years. Through the work of more than

disabilities, to identify their needs and to

clinical practice together to revolutionise

4,800 scientists, doctors and nurses they

empower them to make informed choices

palliative care and pain management

support research, which is vital to ensure

whilst living the highest quality of life

for children with life-limiting and life

that more lives are saved in the future.

possible. Gordon is Honorary Patron of

threatening conditions.

With your support, Cancer Research UK

the charity.

funds pioneering work to help accelerate research and beat cancer sooner.

www.gosh.org

www.ssba.org.uk

www.cancerresearchuk.org

MENINGITIS NOW A charity we have long supported

ACTION AGAINST HUNGER We’re here to help, give support and

as it has touched Gordon and Tanya

Action against Hunger is an international

personally. Each year, on average, there

humanitarian organisation committed

are around 9,000 cases of meningitis in

to ending child hunger. It is only

the UK. Although it can affect anyone, it

natural that as part of the food world

To help make reaching your fundraising

is the disease most feared by parents as

we support a food charity and give

target of £2,500 easier, join the Gordon

it overwhelmingly affects young children

something back, and this organisation

Ramsay Foundation online fundraising

and can kill in just 4 hours. For 30 years,

does amazing work fighting against

community by visiting Just Giving:

Meningitis Now has been leading the

malnutrition across the world.

fight against meningitis. They believe in a future where no-one in the UK loses

www.actionagainsthunger.org.uk

advice on planning, raising money, and promoting your fundraising activity.

www.justgiving.com/ gordonramsayfoundation

their life to meningitis and everyone affected gets the support they need to rebuild their lives. www.meningitisnow.org

TRAINING PROGRAMME

INTRODUCTION The programme has been designed to start the week commencing 19 January 2015. This allows you just over a week after the initial meet to organise your diary to accommodate the training required. In the first few weeks you’ll also notice that most of the sessions don’t require specialist equipment and in fact you can get away with using the equipment available in nearly all gyms. However by the time you get to the second ‘Build Engine’ phase or cycle you will want to have your training equipment firmly in place. If you need help with this you can contact Will or any of the suppliers that you have met at the initial training day with whom various deals have been set up to help you. Note that all of these suppliers are genuine experts in their fields and the advice they give is based on years of experience. You will see that the programme is divided into four disciplines – swim, cycle, run and strength training. Please note for the strength training sessions there are specific exercises. You will find information and short videos on these exercises on our facebook group page. Make sure you accept the invitation to join this group. Please contact Will Usher at Precision Coaching should you have any questions.

KEY WU CD

COOL DOWN

TGTT

TARGET TIME

TGTC

TARGET CADENCE

FRONT CRAWL

EFFORT = HARD

EFFORT = MEDIUM

E OFF

CHOICE D

ACTIVE REST OG

WARM UP

EFFORT = EASY REFERS TO THE TIME THAT YOU MUST EXERCISE AND REST FOR ONE INTERVAL E.G. 100M OFF 2.00MIN MEANS YOU HAVE TO SWIM AND RECOVER IN 2.00MIN BEFORE GOING AGAIN. CHOICE OF STROKE DESCENDING – USUALLY ACCOMPANIED BY E.G. 1-4 – THIS MEANS YOUR 4TH INTERVAL SHOULD BE YOUR FASTEST. KEEP YOURSELF MOVING GENTLY TO AID RECOVERY. OVERGEAR – USING A HARD/HEAVY BIKE GEAR WHICH WILL FORCE A SLOW BUT HARD CADENCE. TIME TRIAL – TEST OVER A GIVEN TIME OR DISTANCE.

HOW TO BUILD YOUR PROGRAMME

lives this isn’t always realistic so make the programme work for

This programme is semi-bespoke. In this case it reflects the reality

putting two intense sessions back to back and be consistence.

that every individual will have entirely different strengths and

Try to replicate your timetable week on week.

you. The only real rules here to follow when possible is to avoid

weaknesses. To help you work out which category you fall into for each discipline take a look at the ‘Standards’ table below:

Clearly the programme in this format cannot cover everybody. If

Once you have decided what category you are in you choose

contact Will at Precision Coaching www.precision-coaching.co.uk

the relevant sessions for the week in question. It is a good idea

for more information.

you do want or feel the need for a more personalised approach

to assign session to designated days of the week. With busy

ABILIT Y

SWIM

BIKE

RUN

BEGINNER

1500M: 33.45MIN +

40KM: 1:40.00HRS +

10KM: 55MIN +

INTERMEDIATE

1500M: 27.30MIN

40KM: 1:20.00HRS

10KM: 45MIN

ADVANCED

1500M: 23.45MIN

40KM: 1:05:00HRS

10KM: 39MIN

TRAINING COMMITMENT Below is a table that details the number of weekly sessions that you’ll be aiming to complete applied to differing ability levels across the three disciplines as well as strength training.

BEGINNER

ABILITY

BUILD ROUTINE

CYCLE

INTERMEDIATE

ADVANCED

WEEK

SWIM

BIKE

RUN

STRENGTH

SWIM

BIKE

RUN

STRENGTH

SWIM

BIKE

RUN

STRENGTH

BUILD ENGINE

WEEK 5 TEST 6

SPEED ENDURANCE

WEEK 10 TEST 11

TAPER

RACE SPECIFIC

WEEK 15 TEST 16

IRONMAN 70.3

WEEK 1 BUILD ROUTINE WEEK 1 SWIM- ROUTINE

SESSION

BEGINNER

INTERMEDIATE

ADVANCED

WU: 200M CHOICE 4(50M F/C REST 20SEC) 400M BROKEN AS 16(25M REST 5SEC) 4(100M REST 45SEC) 100M SWIM DOWN

WU: 400M CHOICE, 4(50M F/C REST 15SEC) 5(100M REST 30SEC) 5(200M REST 45SEC) 5(100M REST 30SEC) 100M SWIM DOWN

WU: 400M CHOICE, 4(50M F/C REST 15SEC) 3(300M REST 60SEC, 200M REST 45SEC, 100M REST 15SEC) 8(50M H OFF 60SEC, D1-4, 5-8) 100M SWIM DOWN

TOTAL DISTANCE: 1300M

TOTAL DISTANCE 2700M

TOTAL DISTANCE: 2900M

WU: 200M CHOICE 4(50M F/C REST 20SEC) 400M BROKEN AS 16(25M REST 5SEC) 4(100M REST 45SEC) 100M SWIM DOWN

WU: 400M CHOICE, 4(50M F/C REST 15SEC) 5(100M REST 30SEC) 5(200M REST 45SEC) 5(100M REST 30SEC) 100M SWIM DOWN

TOTAL DISTANCE: 1300M

TOTAL DISTANCE 2700M

WU: 600M F/C EVERY 4TH CHOICE NOT F/C, 8(25M OFF 30SEC) 16(100M F/C) AS: 4(100M OFF 1.50MIN) 1MIN EXTRA REST 4(100M OFF 1.55MIN) 1MIN EXTRA REST 4(100M OFF 2.00MIN) 1MIN EXTRA REST 4(100M OFF 2.05MIN) 200M SWIM DOWN

TOTAL DISTANCE: 2600M WEEK 1 BIKE - ROUTINE 1

40MIN STEADY TARGET CADENCE (TGTC): 85RPM

50MIN STEADY TARGET CADENCE (TGTC): 85RPM

40MIN STEADY TARGET CADENCE (TGTC): 85RPM

10MIN WU, 3(1MIN H, 1MIN M), 4MIN E, 5(2MIN H, 1MIN E), 5(1MIN H, 1MIN E), 10MIN COOL DOWN

70MIN STEADY TGTC 85RPM WEEK 1 RUN - ROUTINE

30MIN EASY – CONVERSATIONAL PACE

30MIN EASY - CONVERSATIONAL PACE

10MIN WU, 5(3MIN H, 2MIN E), 5MIN COOL DOWN

10MIN WU, 5(3MIN H, 2MIN E), 5MIN STEADY, 5MIN COOL DOWN

40MIN LONG OFF-ROAD WEEK 1 STRENGTH - ROUTINE

5MIN WU, 5MIN WU, 5MIN WU, 3(20 SQUATS, REST 30SEC) 3(20 SQUATS, REST 30SEC) 3(20 SQUATS, REST 30SEC) 2(15 RUNNING MEN PER SIDE, REST 2(20 RUNNING MEN PER SIDE, REST 2(25 RUNNING MEN PER SIDE, REST 30SEC) 30SEC) 30SEC) 2(15M LUNGE WALK) 3(15M LUNGE WALK) 4(15M LUNGE WALK) 2(45SEC PLANK) 2(60SEC PLANK) 2(75SEC PLANK) 2(15 SHOULDER BRIDGE) 2(20 SHOULDER BRIDGE) 2(20 SHOULDER BRIDGE) 5MIN COOL DOWN AND STRETCH 5MIN COOL DOWN AND STRETCH 5MIN COOL DOWN AND STRETCH

WEEK 2 BUILD ROUTINE WEEK 2 SWIM- ROUTINE

SESSION

BEGINNER

INTERMEDIATE

ADVANCED

WU: 200M CHOICE 4(50M F/C REST 20SEC) 400M BROKEN AS 16(25M REST 5SEC) 2(200M CHOICE OF STROKE REST 60SEC) 4(100M REST 45SEC) 100M SWIM DOWN

WU: 400M CHOICE, 4(50M F/C REST 15SEC) 6(100M REST 30SEC) 5(200M REST 45SEC) 6(100M REST 30SEC) 100M SWIM DOWN

WU: 400M CHOICE, 4(50M F/C REST 15SEC) 3(300M REST 60SEC, 200M REST 45SEC, 100M REST 15SEC) 4(150M D1-4REST 45SEC) 8(50M H OFF 60SEC, D1-4, 5-8) 100M SWIM DOWN

TOTAL DISTANCE 2900M

TOTAL DISTANCE: 1700M

2 WU: 600M CHOICE 8(25M OFF 35SEC) 12(100M REST 30SEC) BREAK AFTER EVERY 4TH 100M FOR AN EXTRA 60SEC REST 200M SWIM DOWN TOTAL DISTANCE: 2200M

TOTAL DISTANCE: 3500M WU: 600M F/C EVERY 4TH CHOICE NOT F/C, 8(25M OFF 30SEC) 16(100M F/C) AS: 4(100M OFF 1.50MIN) 1MIN EXTRA REST 4(100M OFF 1.55MIN) 1MIN EXTRA REST 4(100M OFF 2.00MIN) 1MIN EXTRA REST 4(100M OFF 2.05MIN) 200M SWIM DOWN TOTAL DISTANCE: 2600M

WEEK 2 BIKE - ROUTINE 1

50MIN STEADY TARGET CADENCE (TGTC): 85RPM

60MIN STEADY TARGET CADENCE (TGTC): 85RPM

65MIN STEADY TARGET CADENCE (TGTC): 85RPM

15MIN WU, 4(1MIN H, 1MIN M), 4MIN E, 12(1MIN H, 1MIN E), 5MIN COOL DOWN

10MIN WU, 3(1MIN H, 1MIN M), 4MIN E, 5(2MIN H, 1MIN E), 5(1MIN H, 1MIN E), 10MIN COOL DOWN

70MIN STEADY TGTC 85RPM WEEK 2 RUN - ROUTINE

40MIN EASY – CONVERSATIONAL PACE

30MIN EASY – CONVERSATIONAL PACE

30MIN EASY - CONVERSATIONAL PACE

10MIN WU, 5(4MIN H, 2MIN E), 5MIN COOL DOWN

10MIN WU, 5(4MIN H, 2MIN E), 5MIN STEADY, 5MIN COOL DOWN

40MIN LONG OFF-ROAD WEEK 2 STRENGTH - ROUTINE

1 5MIN WU, 3(20 SQUATS, REST 30SEC) 2(15 RUNNING MEN PER SIDE, REST 30SEC) 2(15M LUNGE WALK) 2(45SEC PLANK) 2(15 SHOULDER BRIDGE) 5MIN COOL DOWN AND STRETCH

5MIN WU, 3(20 SQUATS, REST 30SEC) 2(20 RUNNING MEN PER SIDE, REST 30SEC) 3(15M LUNGE WALK) 2(60SEC PLANK) 2(20 SHOULDER BRIDGE) 5MIN COOL DOWN AND STRETCH

5MIN WU, 3(20 SQUATS, REST 30SEC) 2(25 RUNNING MEN PER SIDE, REST 30SEC) 4(15M LUNGE WALK) 2(75SEC PLANK) 2(20 SHOULDER BRIDGE) 5MIN COOL DOWN AND STRETCH

WEEK 3 BUILD ROUTINE WEEK 3 SWIM- ROUTINE

SESSION 1

BEGINNER

INTERMEDIATE

ADVANCED

WU: 200M CHOICE 4(50M F/C REST 20SEC) 400M BROKEN AS 16(25M REST 5SEC) 2(200M CHOICE OF STROKE REST 60SEC) 4(100M REST 45SEC) 100M SWIM DOWN

WU: 400M CHOICE, 4(50M F/C REST 15SEC) 6(100M REST 30SEC) 6(200M REST 45SEC) 6(100M REST 30SEC) 100M SWIM DOWN

WU: 500M CHOICE, 4(50M F/C REST 15SEC) 3(400M TGTT 6.24MIN OFF 8MIN) 3(200M TGTT 3.15MIN OFF 4.00MIN) 3(100M TGTT 1.32MIN OFF 2.00MIN) 8(50M H OFF 60SEC, D1-4, 5-8) 100M SWIM DOWN

TOTAL DISTANCE: 1700M

TOTAL DISTANCE: 3100M

2 WU: 200M CHOICE 2(MAX DISTANCE 15MIN SWIM, REST 5MIN) – ON THIS AIM TO STAY RELAXED. YOU’RE NOT TRYING TO BREAK ANY RECORDS TODAY ONLY SWIM AS CONSISTENTLY AS POSSIBLE. RECORD YOUR DISTANCE. 100M SWIM DOWN TOTAL DISTANCE: UNSPECIFIED

WU: 600M CHOICE 8(25M OFF 35SEC) 15(100M REST 30SEC) BREAK AFTER EVERY 3RD 100M FOR AN EXTRA 60SEC REST 200M SWIM DOWN TOTAL DISTANCE: 2500M

WEEK 3 BIKE - ROUTINE 1

60MIN STEADY TARGET CADENCE (TGTC): 85RPM

70MIN STEADY TARGET CADENCE (TGTC): 85RPM

75MIN STEADY TARGET CADENCE (TGTC): 85RPM

15MIN WU, 4(1MIN H, 1MIN M), 4MIN E, 10MIN WU, 3(1MIN H, 1MIN M), 4MIN E, 10MIN WU, 3(1MIN H, 1MIN M), 4MIN E, 15(1MIN H, 1MIN E), 4(6MIN H, 3MIN E), 5(6MIN H, 3MIN E), 5MIN COOL DOWN 10MIN COOL DOWN 10MIN COOL DOWN

1HR 45MIN STEADY TGTC 85RPM, AIMING TO GET OUTDOORS. START TO THINK ABOUT ROUTES. USE THIS POINT IN THE PROGRAMME TO GO AND EXPLORE THOSE LANES AND ROADS YOU’VE NOT USED BEFORE.

80MIN STEADY ENDURANCE RIDE, TRY AND GET OUTDOORS. TGTC 85RPM

WEEK 3 RUN - ROUTINE 1

50MIN EASY – CONVERSATIONAL PACE. AT THE ROUTINE PHASE OF THE PROGRAMME IT’S STILL ABOUT JUST CARVING OUT THE TIME IN YOUR DAY TO GET THIS IN.

55MIN EASY - CONVERSATIONAL PACE. AT THE ROUTINE PHASE OF THE PROGRAMME IT’S STILL ABOUT JUST CARVING OUT THE TIME IN YOUR DAY TO GET THIS IN.

10MIN WU, 5(4MIN H, 2MIN E), NO CHANGE, HOWEVER AIM TO DO THESE AS 2MIN OUT, 2MIN BACK. THIS WILL START TO BUILD UP AN APPRECIATION OF PACING.

60MIN LONG OFF-ROAD

WEEK 3 STRENGTH - ROUTINE 1

5MIN WU, 3(20 SQUATS, REST 30SEC) 2(15 SINGLE LEG DEAD LIFTS, 10 SINGLE LEG SQUATS, REST 30SEC) 2(20 SEATED JACK KNIVES, REST 30SEC) 2(60SEC PLANK, REST 30SEC) 2(30SEC SIDE PLANK, REST 30SEC) 5MIN COOL DOWN AND STRETCH

5MIN WU, 3(20 SQUATS, REST 30SEC) 2(15 SINGLE LEG DEAD LIFTS, 10 SINGLE LEG SQUATS, REST 30SEC) 2(20 SEATED JACK KNIVES, REST 30SEC) 2(75SEC PLANK, REST 30SEC) 2(45SEC SIDE PLANK, REST 30SEC) 5MIN COOL DOWN AND STRETCH

WEEK 4 BUILD ROUTINE WEEK 4 SWIM- ROUTINE

SESSION 1

BEGINNER

INTERMEDIATE

ADVANCED

WU: 200M CHOICE 4(50M F/C REST 20SEC) 500M BROKEN AS 20 (25M REST 5SEC) 3(200M CHOICE OF STROKE REST 60SEC) 4(100M REST 45SEC) 100M SWIM DOWN

WU: 500M CHOICE, 4(50M F/C REST 15SEC) 4(300M REST 60SEC, 200M REST 45SEC, 100M REST 30SEC) 100M SWIM DOWN

WU: 500M CHOICE, 4(50M F/C REST 15SEC) 3(400M TGTT 6.24MIN OFF 8MIN) 3(200M TGTT 3.15MIN OFF 4.00MIN) 3(100M TGTT 1.32MIN OFF 2.00MIN) 8(50M H OFF 60SEC, D1-4, 5-8) 100M SWIM DOWN

TOTAL DISTANCE: 3200M

TOTAL DISTANCE: 2000M

WU: 600M CHOICE WU: 300M CHOICE 8(25M OFF 35SEC) 2(MAX DISTANCE 15MIN SWIM, REST 15(100M REST 30SEC) 5MIN) THIS WEEK AIM TO SWIM BREAK AFTER EVERY 3RD 100M FOR AN FURTHER ON THE SECOND EFFORT. THIS EXTRA 60SEC REST NO CHANGE TO THIS WILL HELP WITH PACING YOUR EFFORT SET BUT START TRYING TO GET MORE LATER IN THE PROGRAMME AND INDEED ACCOUNTABLE. MAKE NOTE OF YOUR THE RACE. TIMES AND AIM TO BEAT THEM IN FUTURE 100M SWIM DOWN WEEKS. 200M SWIM DOWN TOTAL DISTANCE: UNSPECIFIED TOTAL DISTANCE: 2500M

TOTAL DISTANCE: 3300M WU: 600M F/C EVERY 4TH CHOICE NOT F/C, 8(25M OFF 30SEC) 16(100M F/C) AS: 4(100M OFF 1.50MIN) 1MIN EXTRA REST 4(100M OFF 1.55MIN) 1MIN EXTRA REST 4(100M OFF 2.00MIN) 1MIN EXTRA REST 4(100M OFF 2.05MIN) 200M SWIM DOWN TOTAL DISTANCE: 2600M WU: 400M CHOICE 3(500M D1-3, REST 60SEC) – AIM TO SWIM THESE AS EVENLY AS POSSIBLE THROUGH THE ACTUAL 500M. THE DESCENDING 1-3 SHOULD BE AROUND 5SEC FASTER PER 500M. 100M SWIM DOWN

TOTAL DISTANCE: 2000M

WEEK 4 BIKE - ROUTINE 1

3 4

60MIN STEADY TARGET 70MIN STEADY TARGET CADENCE (TGTC): 85RPM AIM TO GET THIS DONE OUTSIDE. THE GYM MIGHT WELL GET A LITTLE TEDIOUS NOW. TIME TO START EXPLORING THE LOCAL ROADS AND LANES.

70MIN STEADY TARGET CADENCE (TGTC): 85RPM

75MIN STEADY TARGET CADENCE (TGTC): 85RPM

15MIN WU, 4(1MIN H, 1MIN M), 4MIN E, 20 (1MIN H, 1MIN E), 5MIN COOL DOWN

10MIN WU, 3(1MIN H, 1MIN M), 4MIN E, 5(5MIN H, 3MIN E), 10MIN COOL DOWN

10MIN WU, 3(1MIN H, 1MIN M), 4MIN E, 5(6MIN H, 3MIN E), 10MIN COOL DOWN

90MIN STEADY ENDURANCE. OUTDOORS WHERE POSSIBLE. TGTC 85RPM

2HRS STEADY TGTC 85RPM. OUT ON THE ROADS. 10MIN WU, 3(1MIN H, 1MIN M), 4MIN E, 3(8MIN H, 3MIN E) 5MIN COOL DOWN

WEEK 4 RUN - ROUTINE 1

50MIN EASY – CONVERSATIONAL PACE. AT THE ROUTINE PHASE OF THE PROGRAMME IT’S STILL ABOUT JUST CARVING OUT THE TIME IN YOUR DAY TO GET THIS IN.

60MIN EASY – CONVERSATIONAL PACE.

10MIN WU, 4(8MIN @ 5KM PACE, REST 4MIN E) 5MIN COOL DOWN

10MIN WU 4(4MIN M/H, 2MIN E) 5MIN COOL DOWN

10MIN WU, 3(8MIN @ 5KM PACE, REST 4MIN E) 5MIN COOL DOWN

10MIN WU, 4(6MIN H, 3MIN E) 10MIN STEADY, 5MIN COOL DOWN

10MIN WU, 20(45SEC H, 30SEC E) 5MIN COOL DOWN

60MIN LONG OFF-ROAD

WEEK 4 STRENGTH - ROUTINE 1

WEEK 5 TEST

Aim to rest the first half of the week and test in the second half as this will allow you the best possible results. This applies to all test weeks.

WEEK 5 SWIM - TEST

SESSION

BEGINNER

WU: 400M CHOICE, 4(50M H REST 20SEC) 1500M TT – TAKE YOUR SPLIT TIMES AT 400M AND 800M. THIS WILL HELP IN FUTURE TESTS TO DETERMINE PACING AND PROGRESS. A BIG UNDERTAKING. TRY TO GET IT ALL DONE WITHOUT TAKING TOO MUCH TIME ON THE SIDE OF THE POOL. 200M SWIM DOWN

INTERMEDIATE

ADVANCED

WU: 400M CHOICE, 4(50M H REST 20SEC) 1500M TT – TAKE YOUR SPLIT TIMES AT 400M AND 800M. THIS WILL HELP IN FUTURE TESTS TO DETERMINE PACING AND PROGRESS. 200M SWIM DOWN

TOTAL DISTANCE: 2300M

WU: 400M CHOICE, 4(50M H REST 20SEC) 750M TT – TAKE YOUR SPLIT TIMES AT 200M AND 400M. 350M SWIM DOWN

TOTAL DISTANCE: 1700M

TOTAL DISTANCE: 2300M

WEEK 5 BIKE - TEST 1

10MIN WU, 3(1MIN H, 1MIN M), 4MIN E, 30MIN MAX DISTANCE TT TRY AND DO THIS ON A TURBO OR FLAT SECTION OF SHELTERED ROAD TO MAKE IT AS COMPARABLE AS POSSIBLE IN FUTURE TESTS. IF YOU HAVE A HEART RATE MONITOR THEN USE IT.

90MIN STEADY TARGET CADENCE (TGTC): 85RPM OUTDOORS IF POSSIBLE. AIMING TO RIDE AROUND 35-40KM.

50MIN EASY CYCLING – RECOVERY, CONVERSATIONAL PACE.

2HRS STEADY ENDURANCE. TGTC 85RPM AIMING FOR APPROXIMATELY 45KM, WEATHER, AND ELEVATION DEPENDANT.

2.30HRS STEADY TGTC 85RPM. AIMING FOR APPROXIMATELY 60KM, WEATHER AND ELEVATION DEPENDANT.

WEEK 5 RUN - TEST 1

10MIN WU 5KM TT 5MIN COOL DOWN

10MIN WU 10KM TT 5MIN COOL DOWN

60MIN EASY OFF-ROAD. PUT SOME STRIDES IN (30SEC OR SO OF INCREASED CADENCE AND SPEED TO HELP BREAK UP THE RUN).

65MIN EASY – CONVERSATIONAL PACE.

70MIN EASY OFF-ROAD – CONVERSATIONAL PACE.

WEEK 5 STRENGTH - TEST 1

10MIN WU 5KM TT 5MIN COOL DOWN

10MIN WU 10KM TT 5MIN COOL DOWN

5MIN WU, 5MIN WU, 5MIN WU, 3(20 SQUATS, REST 30SEC) 3(20 SQUATS, REST 30SEC) 3(20 SQUATS, REST 30SEC) 2(15 SINGLE LEG DEAD LIFTS, 10 SINGLE 2(15 SINGLE LEG DEAD LIFTS, 10 SINGLE 2(15 SINGLE LEG DEAD LIFTS, 10 SINGLE LEG SQUATS, REST 30SEC) LEG SQUATS, REST 30SEC) LEG SQUATS, REST 30SEC) 2(20 SEATED JACK KNIVES, REST 30SEC) 2(20 SEATED JACK KNIVES, REST 30SEC) 2(20 SEATED JACK KNIVES, REST 30SEC) 2(60SEC PLANK, REST 30SEC) 2(60SEC PLANK, REST 30SEC) 2(75SEC PLANK, REST 30SEC) 2(30SEC SIDE PLANK, REST 30SEC) 2(30SEC SIDE PLANK, REST 30SEC) 2(45SEC SIDE PLANK, REST 30SEC) 5MIN COOL DOWN AND STRETCH 5MIN COOL DOWN AND STRETCH 5MIN COOL DOWN AND STRETCH

WEEK 6 ENGINE WEEK 6 SWIM - ENGINE

SESSION

BEGINNER

INTERMEDIATE

ADVANCED

WU: 300M CHOICE 4(50M F/C REST 20SEC) 600M BROKEN AS 12(50M REST 5SEC) 2MIN REST 3(300M CHOICE OF STROKE, REST 90SEC) 4(100M REST 45SEC) 100M SWIM DOWN

WU: 500M CHOICE, 4(50M F/C REST 15SEC) 2(300M REST 60SEC, 200M REST 45SEC, 100M REST 30SEC) 6(200M OFF 4.30MIN/45SEC REST) 100M SWIM DOWN

WU: 800M CHOICE, 4(50M F/C REST 15SEC) 3(400M TGTT 6.24MIN OFF 8MIN) 100M E 3(400M TGTT 6.24MIN OFF 8.00MIN) 8(50M H OFF 60SEC, D1-4, 5-8) 100M SWIM DOWN

TOTAL DISTANCE: 2500M

TOTAL DISTANCE: 3200M

TOTAL DISTANCE: 3800M

WU: 400M CHOICE 8(25M OFF 35SEC) WU: 300M CHOICE 8(50M OFF 70SEC) 1(MAX DISTANCE 20MIN CONSTANT 4(100M OFF 2.15MIN) SWIM) - MAKE A MENTAL NOTE OF 2(200M OFF 4.30MIN YOUR DISTANCE AT 10MIN, 1(400M OFF 8.30MIN) 4MIN REST ACTIVE, 2(200M OFF 4.30MIN) 2(MAX DISTANCE 10MIN SWIM, REST 4(100M OFF 2.15MIN) 5MIN) – AIM TO BEAT YOUR HALFWAY 8(50M OFF 70SEC) 10MIN FROM YOUR 20MIN SWIM, REST MAKE NOTES OF YOUR TIMES MENTALLY 4MIN ACTIVE) AND TRY AND HOLD OR BEAT THEM ON 100M SWIM DOWN THE WAY BACK DOWN. 100M SWIM DOWN TOTAL DISTANCE: UNSPECIFIED TOTAL DISTANCE: 3500M

10MIN WU 4(4MIN M/H, 2MIN E) 5MIN COOL DOWN

10MIN WU, 3(8MIN @ 5KM PACE, REST 4MIN E) 5MIN COOL DOWN

WU: 600M F/C EVERY 4TH CHOICE NOT F/C, 8(25M OFF 30SEC) 20(100M F/C) AS: 4(100M OFF 1.45MIN) 1MIN EXTRA REST 4(100M OFF 1.50MIN) 1MIN EXTRA REST 4(100M OFF 1.55MIN) 1MIN EXTRA REST 4(100M OFF 2.00MIN) 1MIN EXTRA REST 4(100M OFF 2.05MIN) 200M SWIM DOWN TOTAL DISTANCE: 3000M WU: 400M CHOICE 3(600M D1-3, REST 2MIN) – THIS BY NOW FAMILIAR SESSION NOW BECOMES A REALLY IMPORTANT PACE AWARENESS SWIM. AS BEFORE AIM TO SWIM THIS EVENLY THOUGH THE INTERVAL. NEXT WEEK WE’LL BE INTRODUCING NEGATIVE SPLITS AS WELL AS DESCENDING. 100M SWIM DOWN TOTAL DISTANCE: 2300M

WEEK 6 BIKE - ENGINE 1

90MIN STEADY TARGET CADENCE (TGTC): 85RPM OUTDOORS IF POSSIBLE. AIMING TO RIDE AROUND 35-40KM.

70MIN AS 15MIN STEADY, 3(8MIN H, 4MIN E), REMAINDER STEADY

80MIN AS 15MIN WU, 3(10MIN H, OG, TGTC 60RPM, 3MIN E)

10MIN WU, 3(1MIN H, 1MIN M), 4MIN E,

15MIN WU, 4(1MIN H, 1MIN M), 4MIN E, 15 (2MIN H, 1MIN E), 5MIN COOL DOWN

10MIN WU, 3(1MIN H, 1MIN M), 4MIN E, 4(6MIN H, 3MIN E), 10MIN COOL DOWN

6MIN MAX DISTANCE, - ENSURE YOU MAKE A NOTE OF DISTANCE COVERED. THIS IS IDEALLY DONE ON A TURBO TRAINER OR FLAT AND SHELTERED ROAD SO THAT YOU CAN REPLICATE THIS WEEK ON WEEK. 8MIN REST, 3(3MIN @ TGTD ½ THAT ACHIEVED ON THE 6MIN EFFORT, REST 3MIN) 5MIN COOL DOWN

2HRS STEADY ENDURANCE. TGTC 85RPM 2.30HRS STEADY TGTC 85RPM. AIMING AIMING FOR APPROXIMATELY 50KM, FOR APPROXIMATELY 70KM, WEATHER WEATHER, AND ELEVATION DEPENDANT. AND ELEVATION DEPENDANT.

2HRS STEADY ENDURANCE. TGTC 85RPM AIMING FOR APPROXIMATELY 50KM, WEATHER, AND ELEVATION DEPENDANT.

10MIN WU, 3(1MIN H, 1MIN M), 4MIN E, 3(8MIN H, 3MIN E) 5MIN COOL DOWN

WEEK 6 RUN - ENGINE 1

60MIN EASY OFF-ROAD. PUT SOME STRIDES IN (30SEC OR SO OF INCREASED CADENCE AND SPEED TO HELP BREAK UP THE RUN).

10MIN WU, 4(8MIN @ 5KM PACE, REST 4MIN E) 5MIN COOL DOWN

10MIN WU, 2(12MIN @ 5KM PACE, REST 5MIN E) 5MIN COOL DOWN

10MIN WU, 4(6MIN H, 3MIN E) 10MIN STEADY, 5MIN COOL DOWN

10MIN WU 4(5MIN H OR 1000M, REST 3MIN E) – BEGINNING TO GET A LITTLE ACCOUNTABLE WITH THIS. MAKE A NOTE OF THE DISTANCE COVERED OR IF YOU’RE DOING THE 1000M OPTION THEN THE TIME TAKEN. 5MIN COOL DOWN

65MIN EASY – CONVERSATIONAL PACE.

10MIN WU,

4(5MIN H OR 1000M, REST 3MIN E) – BEGINNING TO GET A LITTLE ACCOUNTABLE WITH THIS. MAKE A NOTE OF THE DISTANCE COVERED OR IF YOU’RE DOING THE 1000M OPTION THEN THE TIME TAKEN.

10MIN WU, 20(45SEC H, 30SEC E) 5MIN COOL DOWN

5MIN COOL DOWN

60MIN LONG OFF-ROAD

WEEK 6 STRENGTH - ENGINE 1

5MIN WU, 3(20 SQUATS, REST 30SEC) 2(15 RUNNING MEN PER SIDE, REST 30SEC) 2(15M LUNGE WALK) 2(45SEC PLANK) 2(15 SHOULDER BRIDGE) 5MIN COOL DOWN AND STRETCH

5MIN WU, 5MIN WU, 3(20 SQUATS, REST 30SEC) 3(20 SQUATS, REST 30SEC) 2(20 RUNNING MEN PER SIDE, REST 2(25 RUNNING MEN PER SIDE, REST 30SEC) 30SEC) 2(20 SIDE LUNGE PER SIDE, REST 30SEC) 2(20 SIDE LUNGE PER SIDE, REST 30SEC) 2(60SEC PLANK) 2(75SEC PLANK) 2(20 SHOULDER BRIDGE) 2(20 SHOULDER BRIDGE) 5MIN COOL DOWN AND STRETCH 5MIN COOL DOWN AND STRETCH

WEEK 7 ENGINE WEEK 7 SWIM - ENGINE

SESSION

BEGINNER

INTERMEDIATE

WU: 300M CHOICE 4(50M F/C REST 20SEC) 600M BROKEN AS 8(75M REST 5SEC) 2MIN REST 4(200M REST 45SEC, 2(100M REST 30SEC)) 100M SWIM DOWN TOTAL DISTANCE: 2800M

WU: 500M CHOICE, 4(50M F/C REST 15SEC) 3(300M REST 60SEC, 200M REST 45SEC, 100M REST 30SEC) 6(100M OFF 2.10MIN/30SEC REST) 100M SWIM DOWN TOTAL DISTANCE: 3200M

ADVANCED WU: 400M CHOICE, 4(50M F/C REST 15SEC) 3(400M TGTT 6.24MIN OFF 8MIN) 100M E 3(400M TGTT 6.24MIN OFF 8.00MIN) 4(25M OFF 30SEC, 50M OFF 60SEC, 75M OFF 90SEC, 100M OFF 2.00MIN) – AIM HERE IS TO MAINTAIN THE ‘EASY’ RELAXED PACE YOU GET ON THE FIRST 25M ACROSS ALL OF THE INTERVALS – THEREFORE DON’T HAMMER THE SHORTER ONES! 100M SWIM DOWN TOTAL DISTANCE: 4200M

2 WU: 300M CHOICE 1(MAX DISTANCE 20MIN CONSTANT SWIM) - MAKE A MENTAL NOTE OF YOUR DISTANCE AT 10MIN, 4MIN REST ACTIVE, 3(400M D1-3 REST 2.00MIN) 100M SWIM DOWN TOTAL DISTANCE: UNSPECIFIED

WU: 400M CHOICE 8(25M OFF 35SEC) 8(50M OFF 70SEC) 4(100M OFF 2.15MIN) 2(200M OFF 4.30MIN 1(400M OFF 8.30MIN) 2(200M OFF 4.30MIN) 4(100M OFF 2.15MIN) 8(50M OFF 70SEC) HOLDING ON LAST WEEK’S SESSION 100M SWIM DOWN TOTAL DISTANCE: 3500M

3 WU: 400M CHOICE 3(600M D1-3, REST 2MIN) – NO CHANGE, HOWEVER THIS TIME THE AIM AS WELL AS GETTING FASTER ACROSS THE INTERVALS YOU’RE LOOKING TO NEGATIVE SPLIT EACH INTERVAL. THIS TAKES SOME DOING SO YOU’LL NEED TO REALLY RELAX OUT OF THE BLOCKS EACH TIME. 100M SWIM DOWN TOTAL DISTANCE: 2300M

WEEK 7 BIKE - ENGINE 1

70MIN AS 15MIN STEADY, 3(9MIN H, 4MIN E) – AIM TO BUILD YOUR INTENSITY EVERY 3MIN SO THAT THE LAST 3MIN IS YOUR HARDEST BOTH OBJECTIVELY AND SUBJECTIVELY!

1.45MIN STEADY TARGET CADENCE (TGTC): 85RPM 40-50KM.

15MIN WU, 4(1MIN H, 1MIN M), 4MIN E, 12(3MIN H, 1MIN E), 5MIN COOL DOWN

10MIN WU, 3(1MIN H, 1MIN M), 4MIN E, 5(6MIN H, 3MIN E), 10MIN COOL DOWN

THIS CAN BE DONE ON A TURBO OR OUT ON THE ROAD.

80MIN AS 15MIN WU, 3(12MIN H, OG, TGTC 60RPM, 3MIN E) – BUILD THE INTENSITY EVERY 3MIN

10MIN WU, 3(1MIN H, 1MIN M), 4MIN E, 5(3MIN @ TGTD ½ THAT ACHIEVED ON THE 6MIN EFFORT FROM LAST WEEK, REST 3MIN) 5MIN COOL DOWN

3 2.30HRS STEADY ENDURANCE. TGTC 85RPM AIMING FOR APPROXIMATELY 60KM

3HRS STEADY TGTC 85RPM. AIMING FOR APPROXIMATELY 70KM, WEATHER AND ELEVATION DEPENDANT.

10MIN WU, 3(1MIN H, 1MIN M), 4MIN E, 3(8MIN H, 3MIN E) 5MIN COOL DOWN

WEEK 7 RUN - ENGINE 1

65MIN EASY OFF-ROAD. PUT SOME STRIDES IN (30SEC OR SO OF INCREASED CADENCE AND SPEED TO HELP BREAK UP THE RUN). JUST A VERY SMALL INCREASE BUT DON’T BE TEMPTED TO RUN LONGER. IF YOU FIND YOURSELF OUT FOR LONGER THEN WALK.

10MIN WU 5(5MIN H OR 1000M, REST 3MIN E) – TRY AND MATCH THE TIMES OR DISTANCES THAT YOU DID LAST WEEK ALBEIT WITH ONE EXTRA INTERVAL.

75MIN EASY – CONVERSATIONAL PACE.

10MIN WU, 10MIN WU, 2(12MIN @ 5KM PACE, REST 5MIN E) 5MIN COOL DOWN

5MIN COOL DOWN

10MIN WU, 4(8MIN @ 5KM PACE, REST 4MIN E) 5MIN COOL DOWN

5(5MIN H, 2MIN E) GET ACCOUNTABLE WITH THIS – AIM TO MEASURE THE DISTANCE YOU’RE ACHIEVING BE THAT ON THE TRACK, TREADMILL OR UTILISING LANDMARKS, 10MIN STEADY, 5MIN COOL DOWN

10MIN WU, 5(5MIN H OR 1000M, REST 3MIN E) – TRY AND MATCH THE TIMES OR DISTANCES THAT YOU DID LAST WEEK ALBEIT WITH ONE EXTRA INTERVAL.

10MIN WU, 25(45SEC H, 30SEC E) 5MIN COOL DOWN

5MIN COOL DOWN

75MIN LONG OFF-ROAD

WEEK 7 STRENGTH - ENGINE 1

5MIN WU, 3(20 SQUATS, REST 30SEC) 2(15 RUNNING MEN PER SIDE, REST 30SEC) 2(15M LUNGE WALK) 2(45SEC PLANK) 2(15 SHOULDER BRIDGE) 5MIN COOL DOWN AND STRETCH

WEEK 8 ENGINE WEEK 8 SWIM - ENGINE

SESSION

BEGINNER

INTERMEDIATE

ADVANCED WU: 800M CHOICE, 5(50M F/C REST 15SEC)

WU: 500M CHOICE, 4(50M F/C REST 15SEC) WU: 300M CHOICE 4(50M F/C REST 20SEC) 750M BROKEN AS 10(75M REST 5SEC) 2MIN REST 4(200M REST 45SEC, 2(100M REST 30SEC)) 100M SWIM DOWN TOTAL DISTANCE: 2800M

600M H, 100M E 500M H, 100M E 400M H, 100M E 300M H, 100M E 200M H, 100M E 100M H, 100M E 6(100M OFF 2.10MIN/30SEC REST) 100M SWIM DOWN TOTAL DISTANCE: 3500M

9(150M AS 1ST INTERVAL, 1ST 50M SPRINT, 2ND INTERVAL, REMAINDER STEADY, 2ND 50M SPRINT, REMAINDER STEADY, 3RD INTERVAL, 3RD 50M SPRINT REMAINDER STEADY, REPEAT TWICE TGTT 2.25MIN OFF 3.00MIN) 4(25M OFF 30SEC, 50M OFF 60SEC, 75M OFF 90SEC, 100M OFF 2.00MIN) – AIM HERE IS TO MAINTAIN THE ‘EASY’ RELAXED PACE YOU GET ON THE FIRST 25M ACROSS ALL OF THE INTERVALS – THEREFORE DON’T HAMMER THE SHORTER ONES! 100M SWIM DOWN TOTAL DISTANCE: 3500M

2 WU: 600M CHOICE WU: 400M CHOICE

8(25M OFF 35SEC)

1(MAX DISTANCE 20MIN CONSTANT SWIM) - MAKE A MENTAL NOTE OF YOUR DISTANCE AT 10MIN, 4MIN REST ACTIVE,

100M SWIM DOWN

20(100M F/C) AS: 4(100M OFF 1.55MIN) 1MIN EXTRA REST 4(100M OFF 2.00MIN) 1MIN EXTRA REST 4(100M OFF 2.05MIN) 1MIN EXTRA REST 4(100M OFF 2.10MIN) 1MIN EXTRA REST 4(100M OFF 2.15MIN)

TOTAL DISTANCE: UNSPECIFIED

100M SWIM DOWN

3(400M D1-3 REST 2.00MIN), 6(100M D1-3, 4-6, REST 15SEC)

TOTAL DISTANCE: 2900M

WU: 600M F/C EVERY 4TH CHOICE NOT F/C, 8(25M OFF 30SEC) 25(100M F/C) AS: 5(100M OFF 1.45MIN) 1MIN EXTRA REST 5(100M OFF 1.50MIN) 1MIN EXTRA REST 5(100M OFF 1.55MIN) 1MIN EXTRA REST 5(100M OFF 2.00MIN) 1MIN EXTRA REST 5(100M OFF 2.05MIN) 200M SWIM DOWN TOTAL DISTANCE: 3500M

3 WU: 400M CHOICE 3(800M D1-3, REST 3MIN ACTIVE) – AS PER LAST WEEK REGARDING THE NEGATIVE SPLIT. DISTANCE HAS INCREASED BUT THE IMPORTANT THING HERE IS TO BE ACCOUNTABLE – SUBJECTIVELY THE 2ND HALF WILL ALWAYS BE HARDER… 200M SWIM DOWN TOTAL DISTANCE: 3000M

WEEK 8 BIKE - ENGINE 1

2.15HRS STEADY TARGET CADENCE (TGTC): 85RPM 50-60KM.

70MIN AS 15MIN STEADY, 3(9MIN H, 80MIN AS 15MIN WU, 3(12MIN H, OG, 4MIN E) – INTENSITY BUILD EVERY 3MIN TGTC 60RPM, 3MIN E) – BUILD THE INTENSITY EVERY 3MIN REMAINDER STEADY

10MIN WU, 3(1MIN H, 1MIN M), 4MIN E, 6MIN MAX DISTANCE, - ENSURE YOU MAKE A NOTE OF DISTANCE COVERED. THIS IS IDEALLY DONE ON A TURBO 15MIN WU, 4(1MIN H, 1MIN M), 4MIN TRAINER OR FLAT AND SHELTERED ROAD E, 10(3MIN H, 1MIN E), SO THAT YOU CAN REPLICATE THIS 5MIN COOL DOWN WEEK ON WEEK. 8MIN REST, 3(3MIN @ TGTD ½ THAT ACHIEVED ON THE 6MIN EFFORT, REST 3MIN)

10MIN WU, 3(1MIN H, 1MIN M), 4MIN E, 6(3MIN @ TGTD ½ THAT ACHIEVED ON THE 6MIN EFFORT FROM LAST WEEK, REST 3MIN) 5MIN COOL DOWN

5MIN COOL DOWN

60MIN AS 10MIN WU, 3(10MIN H, 4MIN E), REMAINDER STEADY

3HRS STEADY ENDURANCE. TGTC 85RPM AIMING FOR APPROXIMATELY 70KM

4HRS STEADY TGTC 85RPM. AIMING FOR APPROXIMATELY 90-100KM, WEATHER AND ELEVATION DEPENDANT. 10MIN WU, 2(20MIN AS 1MIN H, 1MIN M, REST 6MIN E), 5MIN COOL DOWN

WEEK 8 RUN - ENGINE 1

70MIN EASY OFF-ROAD. PUT SOME STRIDES IN (30SEC OR SO OF INCREASED CADENCE AND SPEED TO HELP BREAK UP THE RUN).

10MIN WU, 80MIN EASY – CONVERSATIONAL PACE.

AS PER LAST WEEK A NICE SMALL INCREASE.

3(12MIN @ 5KM PACE, REST 4MIN E), 5MIN COOL DOWN

10MIN WU 4(6MIN H OR 1200M, REST 3MIN E), 5MIN COOL DOWN

10MIN WU, 3(12MIN @ 5KM PACE, REST 5MIN E), 5MIN COOL DOWN

10MIN WU, 4(6MIN H, 2MIN E) 10MIN STEADY, 5MIN COOL DOWN

10MIN WU 4(6MIN H OR 1200M, REST 3MIN E), 5MIN COOL DOWN

10MIN WU, 4(6MIN H OR 1400M, REST 3MIN E), 5MIN COOL DOWN

10MIN WU, 30(45SEC H, 30SEC E), 5MIN COOL DOWN

80MIN LONG OFF-ROAD 5MIN COOL DOWN

WEEK 8 STRENGTH - ENGINE 1

5MIN WU, 3(20 SQUATS, REST 30SEC) 2(15 RUNNING MEN PER SIDE, REST 30SEC) 2(15M LUNGE WALK) 2(45SEC PLANK) 2(15 SHOULDER BRIDGE) 5MIN COOL DOWN AND STRETCH

WEEK 9 ENGINE WEEK 9 SWIM - ENGINE

SESSION

BEGINNER

WU: 300M CHOICE 4(50M F/C REST 20SEC)

INTERMEDIATE

8(200M REST 45SEC, ODDS PULL, EVENS FULL) 12(50M REST 10SEC) 100M SWIM DOWN TOTAL DISTANCE: 2800M

WU: 500M CHOICE, 4(50M F/C REST 15SEC) 5(400M REST 60SEC) 6(100M OFF 2.10MIN/30SEC REST) 100M SWIM DOWN TOTAL DISTANCE: 3400M

2 WU: 600M CHOICE WU: 500M CHOICE, 4(50M F/C REST 15SEC) 600M 500M 400M 300M 200M 100M

H, H, H, H, H, H,

100M 100M 100M 100M 100M 100M

E E E E E E

6(50M OFF 30SEC REST) 100M SWIM DOWN TOTAL DISTANCE: 3200M

8(25M OFF 35SEC) 25(100M F/C) AS: 5(100M OFF 1.55MIN) 1MIN EXTRA REST 5(100M OFF 2.00MIN) 1MIN EXTRA REST 5(100M OFF 2.05MIN) 1MIN EXTRA REST 5(100M OFF 2.10MIN) 1MIN EXTRA REST 5(100M OFF 2.15MIN) 100M SWIM DOWN TOTAL DISTANCE: 3400M

ADVANCED WU: 800M CHOICE, 5(50M F/C REST 15SEC) 3(500M D1-3 TGTT 7.50MIN OFF 9MIN) 3(300M D1-3 TGTT 4.40MIN OFF 5.30MIN) 3(100M D1-3, TGTT 1.30MIN OFF 1.50MIN) 100M SWIM DOWN TOTAL DISTANCE: 3500M WU: 600M F/C EVERY 4TH CHOICE NOT F/C, 8(25M OFF 30SEC) 30(100M F/C) AS: 5(100M OFF 1.45MIN) 1MIN EXTRA REST 5(100M OFF 1.50MIN) 1MIN EXTRA REST 5(100M OFF 1.55MIN) 1MIN EXTRA REST 5(100M OFF 2.00MIN) 1MIN EXTRA REST 5(100M OFF 2.05MIN) 1MIN EXTRA REST 5(100M OFF 2.05MIN) FINAL TIME FOR THIS SET! 200M SWIM DOWN TOTAL DISTANCE: 3500M

3 WU: 400M CHOICE 3(800M D1-3, REST 3MIN ACTIVE) – AIMING FOR AROUND A 10-15SEC DROP IN TIME ON EACH EFFORT. 100M SWIM DOWN TOTAL DISTANCE: 2900M

WU: 400M CHOICE 3(800M D1-3, REST 3MIN ACTIVE) – NEGATIVE SPLIT AS PER LAST WEEK. YOU SHOULD BE GETTING THE HANG OF THIS NOW. 200M SWIM DOWN TOTAL DISTANCE: 3000M

WEEK 9 BIKE - ENGINE 1

70MIN AS 10MIN STEADY, 4(9MIN H, 80MIN AS 15MIN WU, 4(12MIN H, OG, 3HRS STEADY TARGET CADENCE (TGTC): 4MIN E) – INTENSITY BUILD EVERY 3MIN TGTC 60RPM, 3MIN E) – BUILD THE 85RPM 70-75KM. INTENSITY EVERY 3MIN REMAINDER STEADY

2 15MIN WU, 4(1MIN H, 1MIN M), 4MIN E, 12(3MIN H, 1MIN E), 5MIN COOL DOWN

70MIN AS 10MIN WU, 4(10MIN H, 4MIN E), REMAINDER STEADY

10MIN WU, 3(1MIN H, 1MIN M), 4MIN E,

5(3MIN @ TGTD ½ THAT ACHIEVED ON THE 6MIN EFFORT FROM LAST WEEK, REST 3MIN)

7(3MIN @ TGTD ½ THAT ACHIEVED ON THE 6MIN EFFORT FROM LAST WEEK, REST 3MIN)

5MIN COOL DOWN

3.30HRS STEADY ENDURANCE. TGTC 85RPM AIMING FOR APPROXIMATELY 75-85KM

4.30HRS STEADY TGTC 85RPM. AIMING FOR APPROXIMATELY 95-105KM, WEATHER AND ELEVATION DEPENDANT.

10MIN WU, 2(20MIN AS 1MIN H, 1MIN M, REST 6MIN E), 5MIN COOL DOWN

WEEK 9 RUN - ENGINE 1

10MIN WU, 70MIN EASY OFF-ROAD. PUT SOME STRIDES IN (30SEC OR SO OF INCREASED CADENCE AND SPEED TO HELP BREAK UP THE RUN).

80MIN EASY – CONVERSATIONAL PACE.

NO CHANGE TO DISTANCE THIS WEEK.

3(14MIN @ 5KM PACE, REST 4MIN E), - RUN THIS AS A SERIES OF OUT AND BACKS – DOESN’T HAVE TO BE IN THE SAME PLACE FOR ALL OF THEM BUT MAKE EACH ONE ACCOUNTABLE. 5MIN COOL DOWN

2 10MIN WU 3(8MIN H OR 1200M, REST 3MIN E), 5MIN COOL DOWN

10MIN WU, 3(14MIN @ 5KM PACE, REST 5MIN E), - RUN THIS AS A SERIES OF OUT AND BACKS – DOESN’T HAVE TO BE IN THE SAME PLACE FOR ALL OF THEM BUT MAKE EACH ONE ACCOUNTABLE. 5MIN COOL DOWN

5MIN COOL DOWN

10MIN WU, 4(6MIN H OR 1400M, REST 3MIN E), 5MIN COOL DOWNT

10MIN WU, 35(45SEC H, 30SEC E), 5MIN COOL DOWN

10MIN WU, 4(6MIN H, 2MIN E) 10MIN STEADY,

90MIN LONG OFF-ROAD

WEEK 9 STRENGTH - ENGINE 1

5MIN WU, 3(20 SQUATS, REST 30SEC) 2(15 RUNNING MEN PER SIDE, REST 30SEC) 2(15M LUNGE WALK) 2(45SEC PLANK) 2(15 SHOULDER BRIDGE) 5MIN COOL DOWN AND STRETCH

WEEK 10 TEST WEEK 10 SWIM - TEST

SESSION 1

BEGINNER

INTERMEDIATE

ADVANCED

WU: 400M CHOICE, 4(50M H REST 20SEC)

1500M TT – TAKE YOUR SPLIT TIMES AT 400M AND 800M. THIS WILL HELP IN FUTURE TESTS TO DETERMINE PACING AND PROGRESS.

200M SWIM DOWN

TOTAL DISTANCE: 2300M

WU: 400M CHOICE, 4(50M H REST 20SEC)

750M TT – TAKE YOUR SPLIT TIMES AT 200M AND 400M.

350M SWIM DOWN

TOTAL DISTANCE: 1700M

WEEK 10 BIKE - TEST 1

10MIN WU, 3(1MIN H, 1MIN M), 4MIN E,

30MIN MAX DISTANCE TT

TRY AND DO THIS ON A TURBO OR FLAT TRY AND DO THIS ON A TURBO OR FLAT TRY AND DO THIS ON A TURBO OR FLAT SECTION OF SHELTERED ROAD TO MAKE SECTION OF SHELTERED ROAD TO MAKE SECTION OF SHELTERED ROAD TO MAKE IT AS COMPARABLE AS POSSIBLE IN IT AS COMPARABLE AS POSSIBLE IN IT AS COMPARABLE AS POSSIBLE IN FUTURE TESTS. FUTURE TESTS. FUTURE TESTS.

IF YOU HAVE A HEART RATE MONITOR THEN USE IT.

90MIN STEADY TARGET CADENCE (TGTC): 85RPM OUTDOORS IF POSSIBLE. AIMING TO RIDE AROUND 35-40KM.

50MIN EASY CYCLING – RECOVERY, CONVERSATIONAL PACE.

3 2HRS STEADY ENDURANCE. TGTC 85RPM 2.30HRS STEADY TGTC 85RPM. AIMING AIMING FOR APPROXIMATELY 45KM, FOR APPROXIMATELY 60KM, WEATHER WEATHER, AND ELEVATION DEPENDANT. AND ELEVATION DEPENDANT.

WEEK 10 RUN - TEST 1

10MIN WU 5KM TT 5MIN COOL DOWN

10MIN WU 10KM TT 5MIN COOL DOWN

60MIN EASY OFF-ROAD. PUT SOME STRIDES IN (30SEC OR SO OF INCREASED CADENCE AND SPEED TO HELP BREAK UP THE RUN).

65MIN EASY – CONVERSATIONAL PACE.

70MIN EASY OFF-ROAD – CONVERSATIONAL PACE.

WEEK 10 STRENGTH - TEST 1

WEEK 11 SPEED ENDURANCE WEEK 11 SWIM - SPEED ENDURANCE

SESSION

BEGINNER

INTERMEDIATE

ADVANCED

WU: 800M CHOICE, 4(50M F/C REST 15SEC)

3(400M D1-3 OFF 8.00MIN)

4(100M MAX OFF 4.00MIN) 400M E 4(100M MAX OFF 4.00MIN)

REALLY COMMIT TO THIS SET – SWIM EACH 100M AS IF IT WAS YOUR FIRST AND LAST.

100M SWIM DOWN

TOTAL DISTANCE: 3500M

WU: 600M CHOICE

WU: 600M F/C EVERY 4TH CHOICE NOT F/C,

8(25M OFF 35SEC)

8(25M OFF 30SEC)

100M SWIM DOWN

9(200M) AS: 3(200M TGTT 3.45MIN OFF 4.00MIN) 1MIN EXTRA REST 3(200M TGTT 3.45MIN OFF 4.05MIN) 1MIN EXTRA REST 3(200M TGTT 3.45MIN OFF 4.10MIN)

TOTAL DISTANCE: 2800M

100M SWIM DOWN

12(200M) AS: 3(200M TGTT 3.15MIN OFF 3.30MIN) 1MIN EXTRA REST 3(200M TGTT 3.15MIN OFF 3.35MIN) 1MIN EXTRA REST 3(200M TGTT 3.15MIN OFF 3.40MIN) 1MIN EXTRA REST 3(200M TGTT 3.15MIN OFF 3.45MIN) 300M SWIM DOWN

1 WU: 800M CHOICE 4(50M F/C REST 20SEC) 2(300M D1-2 REST 90SEC) 4(8(25M VH REST 10SEC) 50M E, 200M MAX, REST 2MIN ACTIVE)) 100M SWIM DOWN TOTAL DISTANCE: 2700M

2 WU: 500M CHOICE, 4(50M F/C REST 15SEC) 5(400M REST 30SEC) REST 3MIN 5(100M REST 15SEC)

TOTAL DISTANCE: 2700M

TOTAL DISTANCE: 3500M

WU: 400M CHOICE 3(800M D1-3, REST 3MIN ACTIVE) – WU: 400M CHOICE AIMING FOR AROUND A 10-15SEC DROP IN TIME ON EACH EFFORT. THIS 3(800M D1-3, REST 3MIN ACTIVE) – IS A REALLY KEY SET AND WILL DEVELOP NEGATIVE SPLIT AS PER LAST WEEK. INTO YOUR OPEN WATER SWIMMING SET. THIS WEEK YOU’RE AIMING TO DO OVER THE NEXT FEW WEEKS YOU’RE A NEGATIVE SPLIT (SWIM THE SECOND AIMING TO CONSISTENTLY BEAT YOUR HALF FASTER THAN THE FIRST) AS WELL TIMES FROM PREVIOUS WEEKS. THE LAST AS DESCENDING THE EFFORTS THROUGH 800M SHOULD BE ABSOLUTELY ALL OUT. THE SET. THIS TAKES SOME DOING BUT YOU’LL HAVE CHANCE TO PRACTICE OVER 200M SWIM DOWN THE NEXT FEW WEEKS. 100M SWIM DOWN TOTAL DISTANCE: 2900M

TOTAL DISTANCE: 3000M

WEEK 11 BIKE - SPEED ENDURANCE 1

3.30HRS STEADY TARGET CADENCE (TGTC): 85RPM 75-80KM.

10MIN WU, 3(1MIN H, 1MIN M), 4MIN E, 20(1MIN VH, 1MIN E) 5MIN CD

10MIN WU, 3(1MIN H, 1MIN M), 4MIN E, 2(5(40SEC MAX, 20M E), 3MIN E BETWEEN SETS) THIS IS SOMETHING OF A BUCKET SET. WITH ALL OTHER INTERVALS YOU’VE BEEN LOOKING FOR CONSISTENCY, NOT HERE. COMMIT TO EACH EFFORT AS IF IT WAS YOUR FIRST AND LAST. 5MIN CD

2 15MIN WU, 4(1MIN H, 1MIN M), 4MIN E, 8(4MIN H, 2MIN E), 5MIN COOL DOWN

10MIN WU, 3(1MIN H, 1MIN M), 4MIN E,

8MIN MAX 8MIN E 3(4MIN @ TGTD ½ THAT ACHIEVED ON THE 8MIN MAX, 3MIN E)

5MIN COOL DOWN

4HRS STEADY ENDURANCE. TGTC 85RPM AIMING FOR APPROXIMATELY 85-90KM. A LITTLE MORE PRESSURE ON YOUR RIDING PACE NOW. CONSTANT SUSTAINED PACE IS THE ORDER OF THE DAY. NOT TURNING YOURSELF INSIDE OUT THOUGH!

4.30HRS STEADY TGTC 85RPM. AIMING FOR APPROXIMATELY 110KM, LITTLE BIT MORE PRESSURE NOW ON HARDER RIDING. CONSTANT PACE IS IMPORTANT TOO. NOT TOO MANY COFFEE STOPS!

80MIN AS 10MIN WU, 3(15MIN H, 4MIN E), REMAINDER STEADY

10MIN WU, 2(20MIN @ TGTP 40KM, REST 6MIN E), THIS IS QUITE HIGH INTENSITY BUT SHOULD REMAIN CONTROLLED AT ALL TIMES. NEXT WEEK WILL BE GOING UP A LEVEL. 5MIN COOL DOWN

WEEK 11 RUN - SPEED ENDURANCE 1

70MIN AS: 30MIN E/STEADY, 20MIN @ TGTP 10KM, REMAINDER STEADY

90MIN AS: 45MIN E/STEADY, 2(15MIN @ TGTP 10KM, 5MIN E), 5MIN COOL DOWN

10MIN WU, 40MIN @ TGTP ½ MARATHON 5MIN COOL DOWN 10MIN WU,

2 10MIN WU, 10MIN WU 20(45SEC H, 30SEC E) 5MIN COOL DOWN

3(14MIN @ 5KM PACE, REST 5MIN E), - AS BEFORE RUN THIS AS A SERIES OF OUT AND BACKS. 5MIN COOL DOWN

2(1600M H, 3MIN E) 2(1200M H, 3MIN E) 2(800M H, 3MIN E) 2(400M H, 3MIN E) 10MIN STEADY, 5MIN COOL DOWN

10MIN WU 4(1600M H, 3MIN E) 5MIN COOL DOWN

10MIN WU, 25(45SEC H, 30SEC E) 5MIN COOL DOWN

10MIN WU, 20(60SEC H, 30SEC E), 5MIN COOL DOWN

4 90MIN AS: 45MIN E/STEADY, 2(15MIN @ TGTP 10KM, 5MIN E), 5MIN COOL DOWN

WEEK 11 STRENGTH - SPEED ENDURANCE 1 5MIN WU, 3(20 SQUATS, REST 30SEC) 5MIN WU, 5MIN WU, 2(15 RUNNING MEN PER SIDE, REST 3(20 SQUATS, REST 30SEC) 3(20 SQUATS, REST 30SEC) 30SEC) 2(20 RUNNING MEN PER SIDE, REST 2(25 RUNNING MEN PER SIDE, REST 2(15 SINGLE LEG DEAD LIFTS, 10 SINGLE 30SEC) 30SEC) LEG SQUATS, REST 30SEC) 2(20 SIDE LUNGE PER SIDE, REST 30SEC) 2(20 SIDE LUNGE PER SIDE, REST 30SEC) 2(60SEC PLANK) 2(60SEC PLANK) 2(75SEC PLANK) 2(15 SHOULDER BRIDGE) 2(20 SHOULDER BRIDGE) 2(20 SHOULDER BRIDGE) 2(20 SEATED JACK KNIVES, REST 30SEC) 5MIN COOL DOWN AND STRETCH 5MIN COOL DOWN AND STRETCH 5MIN COOL DOWN AND STRETCH

2 5MIN WU, 3(20 SQUATS, REST 30SEC) 5MIN WU, 5MIN WU, 2(15 RUNNING MEN PER SIDE, REST 3(20 SQUATS, REST 30SEC) 3(20 SQUATS, REST 30SEC) 30SEC) 2(15 SINGLE LEG DEAD LIFTS, 10 SINGLE 2(15 SINGLE LEG DEAD LIFTS, 10 SINGLE 2(15 SINGLE LEG DEAD LIFTS, 10 SINGLE LEG SQUATS, REST 30SEC) LEG SQUATS, REST 30SEC) LEG SQUATS, REST 30SEC) 2(20 SEATED JACK KNIVES, REST 30SEC) 2(20 SEATED JACK KNIVES, REST 30SEC) 2(60SEC PLANK) 2(60SEC PLANK, REST 30SEC) 2(75SEC PLANK, REST 30SEC) 2(15 SHOULDER BRIDGE) 2(30SEC SIDE PLANK, REST 30SEC) 2(45SEC SIDE PLANK, REST 30SEC) 2(20 SEATED JACK KNIVES, REST 30SEC) 5MIN COOL DOWN AND STRETCH 5MIN COOL DOWN AND STRETCH 5MIN COOL DOWN AND STRETCH

WEEK 12 SPEED ENDURANCE WEEK 12 SWIM - SPEED ENDURANCE

SESSION

BEGINNER

INTERMEDIATE

ADVANCED

WU: 800M CHOICE, 4(50M F/C REST 15SEC)

3(400M D1-3 OFF 8.00MIN)

4(100M MAX OFF 4.00MIN) 400M E 4(100M MAX OFF 4.00MIN)

100M SWIM DOWN

REMEMBER TO COMMIT TO THE EFFORT LEVEL REQUIRED.

TOTAL DISTANCE: 2700M

100M SWIM DOWN

TOTAL DISTANCE: 3500M

1 WU: 800M CHOICE 4(50M F/C REST 20SEC) 2(300M D1-2 REST 90SEC) 4(8(25M VH REST 10SEC) 50M E, 200M MAX, REST 2MIN ACTIVE))

2 WU: 600M CHOICE WU: 500M CHOICE, 4(50M F/C REST 15SEC) 3(600M D1-3, REST 3MIN ACTIVE) THIS WILL BECOME A CRITICAL SET OVER THE COMING WEEKS BUILDING INTO YOUR OPEN WATER WORK 100M SWIM DOWN TOTAL DISTANCE: 2600M

8(25M OFF 35SEC) 9(200M) AS: 3(200M TGTT 3.45MIN OFF 4.00MIN) 1MIN EXTRA REST 3(200M TGTT 3.45MIN OFF 4.05MIN) 1MIN EXTRA REST 3(200M TGTT 3.45MIN OFF 4.10MIN)

WU: 600M F/C EVERY 4TH CHOICE NOT F/C, 8(25M OFF 30SEC) 12(200M) AS:

100M SWIM DOWN

3(200M TGTT 3.12MIN OFF 3.30MIN) 1MIN EXTRA REST 3(200M TGTT 3.12MIN OFF 3.35MIN) 1MIN EXTRA REST 3(200M TGTT 3.12MIN OFF 3.40MIN) 1MIN EXTRA REST 3(200M TGTT 3.12MIN OFF 3.45MIN)

TOTAL DISTANCE: 2700M

300M SWIM DOWN TOTAL DISTANCE: 3500M

WU: 400M CHOICE 3(800M D1-3, REST 3MIN ACTIVE) – WU: 1000M F/C EVERY 4TH CHOICE NOT AIMING FOR AROUND A 10-15SEC DROP F/C IN TIME ON EACH EFFORT. NEGATIVE SPLIT TOO – THIS DOESN’T NEED TO BE 3(800M D1-3, REST 3MIN ACTIVE) – HUGE, ONLY A COUPLE OF SECONDS. NEGATIVE SPLIT AS PER LAST WEEK. AFTER ALL YOU’RE WORKING TOWARDS A PERFECTLY PACED RACE. PRESSURE ON TO BEAT YOUR TIMES FROM LAST WEEK. PRESSURE ON TO BEAT YOUR TIMES FROM LAST WEEK HERE. 200M SWIM DOWN 100M SWIM DOWN

TOTAL DISTANCE: 3600M

TOTAL DISTANCE: 2900M

WEEK 12 BIKE - SPEED ENDURANCE 1

10MIN WU, 3(1MIN H, 1MIN M), 4MIN E, 20(1MIN VH, 1MIN E) – THIS WEEK 4HRS STEADY TARGET CADENCE (TGTC): BREAK EVERY 5TH EFFORT FOR AN EXTRA 85RPM 75-80KM. 2MIN. WITH THIS EXTRA REST LOOK TO RAISE THE INTENSITY OF THE EFFORTS. 5MIN CD

10MIN WU, 3(1MIN H, 1MIN M), 4MIN E, 3(5(40SEC MAX, 20M E), 3MIN E BETWEEN SETS) REMEMBER, BUCKET SET. 5MIN CD

10MIN WU, 3(1MIN H, 1MIN M), 4MIN E,

15MIN WU, 4(1MIN H, 1MIN M), 4MIN 6(4MIN @ TGTD ½ THAT ACHIEVED ON E, 6(5MIN H, 2MIN E), THE 8MIN MAX FROM LAST WEEK, 3MIN 5MIN COOL DOWN E)

6(4MIN @ TGTD ½ THAT ACHIEVED ON THE 8MIN MAX FROM LAST WEEK, 3MIN E)

80MIN AS 10MIN WU, 3(15MIN H, 4MIN E), THIS WEEK BUILD THE INTENSITY EVERY 5MIN, REMAINDER STEADY.

5MIN COOL DOWN

4.30HRS STEADY ENDURANCE. TGTC 85RPM. LOOKING FOR AROUND 90100KM BUT WITH HILLS THIS WEEK. IF YOU HAVE THE FUNCTION ON YOUR BIKE COMPUTER AIM FOR 1000M OF CLIMBING.

4.30HRS STEADY TGTC 85RPM. 110KM WITH HILLS. TARGET CLIMB 1500M.

10MIN WU, 2(20MIN @ TGTP 20KM, REST 6MIN E), REALLY PUT IT DOWN ON THESE BIG EFFORTS. CONTROL IT AND MAKE SURE THEY ARE CONSISTENT BUT LEAVE IT ALL OUT THERE. 5MIN COOL DOWN

WEEK 12 RUN - SPEED ENDURANCE 1

70MIN AS: 30MIN E/STEADY, 20MIN @ TGTP 10KM, REMAINDER STEADY

90MIN AS: 45MIN E/STEADY, 2(15MIN @ TGTP 10KM, 5MIN E), 5MIN COOL DOWN

10MIN WU, 45MIN @ TGTP ½ MARATHON 5MIN COOL DOWN

2 10MIN WU, 10MIN WU 25(45SEC H, 30SEC E) 5MIN COOL DOWN

3(14MIN @ 5KM PACE, REST 5MIN E), - AS BEFORE RUN THIS AS A SERIES OF OUT AND BACKS. LOOKING TO BEAT LAST WEEK’S DISTANCES 5MIN COOL DOWN

10MIN WU, 2(1600M H, 3MIN E) 2(1200M H, 3MIN E) 2(800M H, 3MIN E) 2(400M H, 3MIN E) 10MIN STEADY, 5MIN COOL DOWN

10MIN WU 4(1600M H, 3MIN E) AIM TO RUN AROUND 5-8SEC QUICKER THAN LAST WEEK PER INTERVAL.

10MIN WU, 30(45SEC H, 30SEC E) 5MIN COOL DOWN

10MIN WU, 24(60SEC H, 30SEC E), 5MIN COOL DOWN

5MIN COOL DOWN

4 90MIN AS: 45MIN E/STEADY, 2(15MIN @ TGTP 10KM, 5MIN E), 5MIN COOL DOWN

WEEK 12 STRENGTH - SPEED ENDURANCE 1 5MIN WU, 3(20 SQUATS, REST 30SEC) 5MIN WU, 5MIN WU, 2(15 RUNNING MEN PER SIDE, REST 3(20 SQUATS, REST 30SEC) 3(20 SQUATS, REST 30SEC) 30SEC) 2(20 RUNNING MEN PER SIDE, REST 2(25 RUNNING MEN PER SIDE, REST 2(15 SINGLE LEG DEAD LIFTS, 10 SINGLE 30SEC) 30SEC) LEG SQUATS, REST 30SEC) 2(20 SIDE LUNGE PER SIDE, REST 30SEC) 2(20 SIDE LUNGE PER SIDE, REST 30SEC) 2(60SEC PLANK) 2(60SEC PLANK) 2(75SEC PLANK) 2(15 SHOULDER BRIDGE) 2(20 SHOULDER BRIDGE) 2(20 SHOULDER BRIDGE) 2(20 SEATED JACK KNIVES, REST 30SEC) 5MIN COOL DOWN AND STRETCH 5MIN COOL DOWN AND STRETCH 5MIN COOL DOWN AND STRETCH

2 5MIN WU, 5MIN WU, 3(20 SQUATS, REST 30SEC) 3(20 SQUATS, REST 30SEC) 2(15 SINGLE LEG DEAD LIFTS, 10 SINGLE 2(15 SINGLE LEG DEAD LIFTS, 10 SINGLE LEG SQUATS, REST 30SEC) LEG SQUATS, REST 30SEC) 2(20 SEATED JACK KNIVES, REST 30SEC) 2(20 SEATED JACK KNIVES, REST 30SEC) 2(60SEC PLANK, REST 30SEC) 2(75SEC PLANK, REST 30SEC) 2(30SEC SIDE PLANK, REST 30SEC) 2(45SEC SIDE PLANK, REST 30SEC) 5MIN COOL DOWN AND STRETCH 5MIN COOL DOWN AND STRETCH

WEEK 13 SPEED ENDURANCE WEEK 13 SWIM - SPEED ENDURANCE

SESSION

BEGINNER

INTERMEDIATE

ADVANCED

WU: 800M CHOICE 4(50M F/C REST 20SEC) 2(400M D1-2 REST 90SEC) 4(2(75M M, REST 30SEC), 200M MAX) 200M SWIM DOWN TOTAL DISTANCE: 2500M

WU: 500M CHOICE, 4(50M F/C REST 15SEC) 3(100M TGTT 1.48MIN OFF 2.15MIN) 3(400M D1-3 OFF 8.00MIN) 4(2(75M M, REST 30SEC), 200M MAX)

WU: 800M CHOICE, 4(50M F/C REST 15SEC) 3(400M D1-3 OFF 8.00MIN) 2(200M MAX OFF 8.00MIN) 400M E 2(200M MAX OFF 8.00MIN)

200M SWIM DOWN

THIS ACTUALLY TAKES QUITE A BIT OF DOING. THINK OF EACH OF THESE AS THE FIRST AND FINAL EFFORT.

TOTAL DISTANCE: 3800M

100M SWIM DOWN TOTAL DISTANCE: 3500M

2 WU: 500M CHOICE, 4(50M F/C REST 15SEC)

WU: 600M CHOICE 8(25M OFF 35SEC)

3(600M D1-3, REST 3MIN ACTIVE) OK SO THIS WEEK YOU’RE AIMING TO NEGATIVE SPLIT THE INDIVIDUAL INTERVAL AS WELL AS DESCEND THE SET OVERALL. START OFF SLOWLY AND BUILD. THIS WILL HELP YOU TO PACE YOUR EFFORT WHEN IT COMES TO THE RACE.

9(200M) AS: 3(200M TGTT 3.40MIN OFF 4.00MIN) 1MIN EXTRA REST 3(200M TGTT 3.40MIN OFF 4.05MIN) 1MIN EXTRA REST 3(200M TGTT 3.40MIN OFF 4.10MIN)

100M SWIM DOWN

TOTAL DISTANCE: 2600M

TOTAL DISTANCE: 2700M

3 WU: 400M CHOICE 3(800M D1-3, REST 3MIN ACTIVE) – AIMING FOR AROUND A 10-15SEC DROP IN TIME ON EACH EFFORT. NEGATIVE SPLIT. 100M SWIM DOWN TOTAL DISTANCE: 2900M

WU: 600M F/C EVERY 4TH CHOICE NOT F/C, 8(25M OFF 30SEC) 12(200M) AS: 3(200M TGTT 3.10MIN OFF 3.30MIN) 1MIN EXTRA REST 3(200M TGTT 3.10MIN OFF 3.35MIN) 1MIN EXTRA REST 3(200M TGTT 3.10MIN OFF 3.40MIN) 1MIN EXTRA REST 3(200M TGTT 3.10MIN OFF 3.45MIN) 300M SWIM DOWN TOTAL DISTANCE: 3500M

WU: 500M F/C EVERY 4TH CHOICE NOT F/C 3(1000M D1-3, REST 3MIN ACTIVE) – NEGATIVE SPLIT. THIS IS THE LONGEST VERSION OF THIS SET THAT YOU’RE GOING TO DO. 200M SWIM DOWN TOTAL DISTANCE: 3700M

WEEK 13 BIKE - SPEED ENDURANCE 1

10MIN WU, 3(1MIN H, 1MIN M), 4MIN E, 3(5(40SEC MAX, 20M E), 3MIN E BETWEEN SETS) 4.30HRS STEADY TARGET CADENCE (TGTC): 85RPM 90-100KM.

UNUSUALLY WE ARE NOT LOOKING FOR CONSISTENCY. AIM TO GIVE EVERYTHING FROM THE FIRST EFFORT FORGETTING THAT YOU HAVE TO GO AGAIN. THIS WILL HELP BUILD YOUR TOP END POWER.

10MIN WU, 3(1MIN H, 1MIN M), 4MIN E, 4(5(40SEC MAX, 20M E), 3MIN E BETWEEN SETS) REMEMBER, BUCKET SET. 5MIN CD

5MIN CD

2 15MIN WU, 4(1MIN H, 1MIN M), 4MIN E, 5(6MIN H, 2MIN E), NOTE THE SUBTLE DIFFERENCE. 5MIN COOL DOWN

10MIN WU, 3(1MIN H, 1MIN M), 4MIN E,

7(4MIN @ TGTD ½ THAT ACHIEVED ON THE 8MIN MAX FROM LAST WEEK, 3MIN E)

5MIN COOL DOWN

4.30HRS STEADY ENDURANCE. TGTC 85RPM. LOOKING FOR AROUND 95105KM 1200M OF CLIMBING.

4.30HRS STEADY TGTC 85RPM. 110KM WITH HILLS. TARGET CLIMB 1700M. YOU’LL NEED SOME PRETTY SERIOUS HILLS TO GET THIS IN. REMEMBER ALTHOUGH THE COURSE AT STAFFORDSHIRE IS FLAT, HILLS MAKE YOU STRONG.

3 80MIN AS 10MIN WU, 4(12MIN H, 4MIN E), THIS WEEK BUILD THE INTENSITY EVERY 3MIN, REMAINDER STEADY.

10MIN WU, 2(20MIN @ TGTP 20KM, REST 6MIN E), VARY THE ROUTE ON THIS WITH SOME ROLLING HILLS OR A MORE TECHNICAL COURSE TO IMPROVE YOUR HANDLING. 5MIN COOL DOWN

WEEK 13 RUN - SPEED ENDURANCE 1

80MIN AS: 30MIN E/STEADY, 25MIN @ TGTP 10KM, REMAINDER STEADY

90MIN AS: 45MIN E/STEADY, 2(15MIN @ TGTP 10KM, 5MIN E), 5MIN COOL DOWN

10MIN WU, 50MIN @ TGTP ½ MARATHON 5MIN COOL DOWN

10MIN WU,

3(16MIN @ 5KM PACE, REST 5MIN E), - AS BEFORE RUN THIS AS A SERIES OF OUT AND BACKS.

2(1600M H, 3MIN E) 2(1200M H, 3MIN E) 2(800M H, 3MIN E) 2(400M H, 3MIN E)

10MIN WU 30(45SEC H, 30SEC E) 5MIN COOL DOWN

LOOKING TO BEAT LAST WEEK’S DISTANCES 5MIN COOL DOWN

10MIN STEADY, 5MIN COOL DOWN

3 10MIN WU 4(1600M H, 3MIN E) - AGAIN AIMING TO BEAT LAST WEEK’S TIMES. 5MIN COOL DOWN

10MIN WU, 20(60SEC H, 30SEC E) 5MIN COOL DOWN

10MIN WU, 28(60SEC H, 30SEC E), - THIS IS A REALLY SERIOUS SESSION BE AS CONSISTENT AND ACCOUNTABLE AS POSSIBLE. 5MIN COOL DOWN

90MIN AS: 45MIN E/STEADY, 2(15MIN @ TGTP 10KM, 5MIN E), 5MIN COOL DOWN

WEEK 13 STRENGTH - SPEED ENDURANCE 1 5MIN WU, 3(20 SQUATS, REST 30SEC) 5MIN WU, 5MIN WU, 2(15 RUNNING MEN PER SIDE, REST 3(20 SQUATS, REST 30SEC) 3(20 SQUATS, REST 30SEC) 30SEC) 2(20 RUNNING MEN PER SIDE, REST 2(25 RUNNING MEN PER SIDE, REST 2(15 SINGLE LEG DEAD LIFTS, 10 SINGLE 30SEC) 30SEC) LEG SQUATS, REST 30SEC) 2(20 SIDE LUNGE PER SIDE, REST 30SEC) 2(20 SIDE LUNGE PER SIDE, REST 30SEC) 2(60SEC PLANK) 2(60SEC PLANK) 2(75SEC PLANK) 2(15 SHOULDER BRIDGE) 2(20 SHOULDER BRIDGE) 2(20 SHOULDER BRIDGE) 2(20 SEATED JACK KNIVES, REST 30SEC) 5MIN COOL DOWN AND STRETCH 5MIN COOL DOWN AND STRETCH 5MIN COOL DOWN AND STRETCH

WEEK 14 SPEED ENDURANCE WEEK 14 SWIM - SPEED ENDURANCE

SESSION

BEGINNER

INTERMEDIATE

ADVANCED

1 WU: 500M CHOICE, 4(50M F/C REST 15SEC)

WU: 800M CHOICE 4(50M F/C REST 20SEC) 2(400M D1-2 REST 90SEC) 8(25M VH, REST 20SEC) 8(100M MAX OFF 4.30MIN) 300M SWIM DOWN

5(100M TGTT 1.48MIN OFF 2.15MIN) 3(400M D1-3 OFF 8.00MIN) 5(200M MAX OFF 8.30MIN) - PHYSICAL COURAGE REQUIRED HERE 200M SWIM DOWN

TOTAL DISTANCE: 3100M

TOTAL DISTANCE: 3600M

WU: 600M CHOICE WU: 500M CHOICE, 4(50M F/C REST 15SEC) 3(800M D1-3, REST 3MIN ACTIVE) AFTER TEST WEEK YOU’LL BE AIMING TO DO THIS SESSION IN OPEN WATER SO MAKE USE OF THIS NOW. 100M SWIM DOWN TOTAL DISTANCE: 3200M

8(25M OFF 35SEC) 12(200M) AS: 3(200M TGTT 3.40MIN OFF 4.00MIN) 1MIN EXTRA REST 3(200M TGTT 3.40MIN OFF 4.05MIN) 1MIN EXTRA REST 3(200M TGTT 3.40MIN OFF 4.10MIN) 1MIN EXTRA REST 3(200M TGTT 3.40MIN OFF 4.10MIN) BIG SET TODAY. LAST ONE OF THESE NOW THOUGH SO EMBRACE IT. 100M SWIM DOWN TOTAL DISTANCE: 3300M

WU: 800M CHOICE, 4(50M F/C REST 15SEC) 3(400M D1-3 OFF 8.00MIN) 6(200M MAX OFF 8.00MIN) - PHYSICAL COURAGE REQUIRED HERE 100M SWIM DOWN TOTAL DISTANCE: 3500M

WU: 600M F/C EVERY 4TH CHOICE NOT F/C,

3(200M 3(200M 3(200M 3(200M

8(25M OFF 30SEC) 12(200M) AS: TGTT 3.07MIN OFF 3.30MIN) 1MIN EXTRA REST TGTT 3.07MIN OFF 3.35MIN) 1MIN EXTRA REST TGTT 3.07MIN OFF 3.40MIN) 1MIN EXTRA REST TGTT 3.07MIN OFF 3.45MIN) 300M SWIM DOWN

TOTAL DISTANCE: 3500M

3 WU: 400M CHOICE 3(1000M D1-3, REST 3MIN ACTIVE) – AIMING FOR AROUND A 10-15SEC DROP IN TIME ON EACH EFFORT. NEGATIVE SPLIT.

WU: 500M F/C EVERY 4TH CHOICE NOT F/C 3(1000M D1-3, REST 3MIN ACTIVE) – NEGATIVE SPLIT.

NO CHANGE HERE. AFTER TEST WEEK THIS WILL BE IN OPEN WATER. IF THE NO CHANGE HERE. AFTER TEST WEEK THIS WATER TEMPERATURE IS OK YOU COULD WILL BE IN OPEN WATER. TO THIS WEEK’S SESSION IN OW. 100M SWIM DOWN TOTAL DISTANCE: 3500M

200M SWIM DOWN TOTAL DISTANCE: 3700M

WEEK 14 BIKE - SPEED ENDURANCE 1

4.30HRS STEADY TARGET CADENCE (TGTC): 85RPM 100KM INCLUDE SOME HILLS HERE. IF YOU HAVE A GARMIN COMPUTER OR SOMETHING SIMILAR AIM TO HIT AROUND 1000M OF CLIMBING.

10MIN WU, 3(1MIN H, 1MIN M), 4MIN E, 4(5(40SEC MAX, 20M E), 3MIN E BETWEEN SETS) UNUSUALLY WE ARE NOT LOOKING FOR CONSISTENCY. AIM TO GIVE EVERYTHING FROM THE FIRST EFFORT FORGETTING THAT YOU HAVE TO GO AGAIN. THIS WILL HELP BUILD YOUR TOP END POWER.

10MIN WU, 3(1MIN H, 1MIN M), 4MIN E, 5(5(40SEC MAX, 20M E), 3MIN E BETWEEN SETS) REMEMBER, BUCKET SET. 5MIN CD

5MIN CD

2 15MIN WU, 4(1MIN H, 1MIN M), 4MIN E, 6(6MIN H, 2MIN E), A VERY SIGNIFICANT SET. ENJOY! 5MIN COOL DOWN

10MIN WU, 3(1MIN H, 1MIN M), 4MIN E,

8(4MIN @ TGTD ½ THAT ACHIEVED ON THE 8MIN MAX FROM LAST WEEK, 3MIN E)

5MIN COOL DOWN

3 80MIN AS 10MIN WU, 3(15MIN H, 5MIN E), AGAIN BUILD EVERY 3MIN TO HELP YOU MAKE THE EFFORT AS CONSISTENT AS POSSIBLE. THIS WILL BUILD AFTER TEST WEEK INTO A TEMPO BASED SESSION.

4.30HRS STEADY ENDURANCE. TGTC 85RPM. LOOKING FOR AROUND 100110KM 1200M OF CLIMBING.

4.30HRS STEADY TGTC 85RPM. 110KM WITH HILLS. TARGET CLIMB 1800M. BIT MORE OF A CLIMB THIS WEEK. REMEMBER HILLS = STRENGTH.

10MIN COOL DOWN

4 10MIN WU,

10MIN WU,

2(20MIN @ TGTP 40KM, REST 6MIN E), FOR THIS WEEK AIM FOR A CONSISTENT SET ON THE SAME COURSE OR SIMILAR TERRAIN. YOU’RE LOOKING FOR AROUND A 10-12KM COURSE

3(15MIN @ TGTP 10KM, REST 5MIN E), SHOULD BE IN THE REGION OF 10KM JUST UNDER. KEEP THESE EFFORTS CONSISTENT BUT AIM TO HAVE NOTHING LEFT WHEN YOU’RE DONE.

5MIN COOL DOWN

WEEK 14 RUN - SPEED ENDURANCE 1

90MIN AS: 30MIN E/STEADY, 25MIN @ TGTP 10KM, REMAINDER VERY STEADY

90MIN AS: 30MIN E/STEADY, 2(16MIN @ TGTP 10KM, 5MIN E), REMAINDER STEADY TO COOL DOWN

10MIN WU, 10MIN WU 20(60SEC H, 30SEC E) 5MIN COOL DOWN

2(1600M H, 3MIN E) 2(1200M H, 3MIN E) 2(800M H, 3MIN E) 2(400M H, 3MIN E) 10MIN STEADY,

10MIN WU, 55MIN @ TGTP ½ MARATHON 5MIN COOL DOWN

10MIN WU, 5(1000M VH, 3MIN E) 10MIN STEADY, 5MIN COOL DOWN

5MIN COOL DOWN

10MIN WU, 2(1600M H, 3MIN E) 2(1200M H, 3MIN E) 2(800M H, 3MIN E) 2(400M H, 3MIN E) 10MIN STEADY, 5MIN COOL DOWN

10MIN WU, 10MIN WU, 24(60SEC H, 30SEC E) 5MIN COOL DOWN

20(75SEC H, 30SEC E), - THIS EQUATES TO 400M REPETITIONS SO IF YOU PREFER YOU CAN DO IT ON THE TRACK AS 20(400M, 30SEC REST) 5MIN COOL DOWN

4 90MIN AS: 20MIN E/STEADY, 4(10MIN @ TGTP 5KM, 5MIN E), 10MIN COOL DOWN

WEEK 14 STRENGTH - SPEED ENDURANCE 1 5MIN WU, 3(20 SQUATS, REST 30SEC) 5MIN WU, 5MIN WU, 2(15 RUNNING MEN PER SIDE, REST 3(20 SQUATS, REST 30SEC) 3(20 SQUATS, REST 30SEC) 30SEC) 2(20 RUNNING MEN PER SIDE, REST 2(25 RUNNING MEN PER SIDE, REST 2(15 SINGLE LEG DEAD LIFTS, 10 SINGLE 30SEC) 30SEC) LEG SQUATS, REST 30SEC) 2(20 SIDE LUNGE PER SIDE, REST 30SEC) 2(20 SIDE LUNGE PER SIDE, REST 30SEC) 2(60SEC PLANK) 2(60SEC PLANK) 2(75SEC PLANK) 2(15 SHOULDER BRIDGE) 2(20 SHOULDER BRIDGE) 2(20 SHOULDER BRIDGE) 2(20 SEATED JACK KNIVES, REST 30SEC) 5MIN COOL DOWN AND STRETCH 5MIN COOL DOWN AND STRETCH 5MIN COOL DOWN AND STRETCH

WEEK 15 TEST WEEK 15 SWIM -TEST

SESSION

BEGINNER

INTERMEDIATE

ADVANCED

WU: 400M CHOICE, 4(50M H REST 20SEC)

1500M TT – TAKE YOUR SPLIT TIMES AT 400M AND 800M. THIS WILL HELP IN FUTURE TESTS TO DETERMINE PACING AND PROGRESS.

200M SWIM DOWN

TOTAL DISTANCE: 2300M

WU: 400M CHOICE, 4(50M H REST 20SEC)

750M TT – TAKE YOUR SPLIT TIMES AT 200M AND 400M.

350M SWIM DOWN

TOTAL DISTANCE: 1700M

1 WU: 400M CHOICE, 4(50M H REST 20SEC) 1500M TT – TAKE YOUR SPLIT TIMES AT 400M AND 800M. THIS WILL HELP IN FUTURE TESTS TO DETERMINE PACING AND PROGRESS. A BIG UNDERTAKING. TRY TO GET IT ALL DONE WITHOUT TAKING TOO MUCH TIME ON THE SIDE OF THE POOL. 200M SWIM DOWN TOTAL DISTANCE: 2300M

WEEK 15 BIKE - TEST 1 10MIN WU, 3(1MIN H, 1MIN M), 4MIN E,

10MIN WU, 3(1MIN H, 1MIN M), 4MIN E,

30MIN MAX DISTANCE TT

IF YOU HAVE A HEART RATE MONITOR THEN USE IT.

90MIN STEADY TARGET CADENCE (TGTC): 85RPM OUTDOORS IF POSSIBLE. AIMING TO RIDE AROUND 35-40KM.

50MIN EASY CYCLING – RECOVERY, CONVERSATIONAL PACE.

3 2HRS STEADY ENDURANCE. TGTC 85RPM 2.30HRS STEADY TGTC 85RPM. AIMING AIMING FOR APPROXIMATELY 45KM, FOR APPROXIMATELY 60KM, WEATHER WEATHER, AND ELEVATION DEPENDANT. AND ELEVATION DEPENDANT.

WEEK 15 RUN - TEST 1 10MIN WU 10KM TT A SIGNIFICANT STEP UP – THIS COULD BE A 10KM RACE TO MAKE IT EASIER TO FOCUS. YOU’RE LOOKING TO BEAT A TIME OF 2 X 5KM TT + 90SEC

10MIN WU

10KM TT

5MIN COOL DOWN

65MIN EASY – CONVERSATIONAL PACE.

70MIN EASY OFF-ROAD – CONVERSATIONAL PACE.

5MIN COOL DOWN

2 60MIN EASY OFF-ROAD. PUT SOME STRIDES IN (30SEC OR SO OF INCREASED CADENCE AND SPEED TO HELP BREAK UP THE RUN).

WEEK 15 STRENGTH - TEST 1 5MIN WU, 5MIN WU, 5MIN WU, 3(20 SQUATS, REST 30SEC) 3(20 SQUATS, REST 30SEC) 3(20 SQUATS, REST 30SEC) 2(15 SINGLE LEG DEAD LIFTS, 10 SINGLE 2(15 SINGLE LEG DEAD LIFTS, 10 SINGLE 2(15 SINGLE LEG DEAD LIFTS, 10 SINGLE LEG SQUATS, REST 30SEC) LEG SQUATS, REST 30SEC) LEG SQUATS, REST 30SEC) 2(20 SEATED JACK KNIVES, REST 30SEC) 2(20 SEATED JACK KNIVES, REST 30SEC) 2(20 SEATED JACK KNIVES, REST 30SEC) 2(60SEC PLANK, REST 30SEC) 2(60SEC PLANK, REST 30SEC) 2(75SEC PLANK, REST 30SEC) 2(30SEC SIDE PLANK, REST 30SEC) 2(30SEC SIDE PLANK, REST 30SEC) 2(45SEC SIDE PLANK, REST 30SEC) 5MIN COOL DOWN AND STRETCH 5MIN COOL DOWN AND STRETCH 5MIN COOL DOWN AND STRETCH

WEEK 16 RACE SPECIFIC WEEK 16 SWIM - RACE SPECIFIC

SESSION

BEGINNER

INTERMEDIATE

ADVANCED

WU: 500M CHOICE, 4(50M F/C REST 15SEC)

4(100M TGTT 1.45MIN OFF 2.15MIN, 400M TGTT 7.20MIN OFF 9MIN) - THIS WILL MIMIC THE RACE START IN THAT AS RELAXED AS YOU ARE YOU WILL ALWAYS SWIM HARDER AT THE START WITH THE ADRENALIN BUT YOUR NEED TO FIND YOUR RHYTHM QUICKLY SO THAT YOU DON’T CRASH LATER IN THE RACE.

4(100M TGTT 1.30MIN OFF 2.00MIN, 400M TGTT 6.20MIN OFF 8MIN) - THIS WILL MIMIC THE RACE START IN THAT AS RELAXED AS YOU ARE YOU WILL ALWAYS SWIM HARDER AT THE START WITH THE ADRENALIN BUT YOUR NEED TO FIND YOUR RHYTHM QUICKLY SO THAT YOU DON’T CRASH LATER IN THE RACE.

WU: 400M CHOICE 4(50M F/C REST 20SEC) 10(100M H, REST 30SEC) 12(50M VH, REST 15SEC) 10(100M H, REST 30SEC) 300M SWIM DOWN TOTAL DISTANCE: 3500M

OPEN WATER: 10MIN WU 3(8MIN H, 2MIN REST) 1(20MIN H) 5MIN COOL DOWN TOTAL DISTANCE: UNSPECIFIED NOTE THAT MOST OPEN WATER LAKES WILL HAVE SET LOOPS THAT YOU CAN SWIM. USUALLY A 400M LOOP AND A LONGER ONE SOMETHING IN THE LINE OF A 750M/1000M. UTILISE THESE TO GET ACCOUNTABLE. IMPORTANTLY IN OPEN WATER YOU REALLY NEED TO STAY RELAXED BUT ALSO SIGHT TO ENSURE YOU SWIM IN A STRAIGHT LINE! THIS WILL BE COVERED ON THE TRAINING DAY TOO.

8(25M DEAD STARTS H, 15SEC REST) – 8(25M DEAD STARTS H, 15SEC REST) – DEAD START MEANS TO START FLOATING DEAD START MEANS TO START FLOATING RATHER THAN PUSHING OFF TO PRACTICE RATHER THAN PUSHING OFF TO PRACTICE THE START AT THE RACE. THE START AT THE RACE. 200M SWIM DOWN

200M SWIM DOWN

TOTAL DISTANCE: 2800M

WU: 600M CHOICE 8(25M OFF 35SEC) 2(400M TGTT 7.20MIN OFF 7.40MIN) 2(300M TGTT 5.30MIN OFF 6.00MIN) 2(200M TGTT 3.35MIN OFF 6.15MIN) 2(100M TGTT 1.45MIN OFF 2.30MIN) NOTE THE INCREASING RECOVERY AS THE DISTANCES GET SHORTER. THIS IS TO HELP YOU SWIM HARDER PARTICULARLY ON THE 200S AND 100S. THE TGTTS FOR THE 400S AND 300S ARE BASED ON THRESHOLD PACE FOR 1500M SO SHOULD BE QUITE ACHIEVABLE. 12(50M TGTT 50SEC OFF 70SEC) 100M SWIM DOWN TOTAL DISTANCE: 3500M

WU: 600M CHOICE 8(25M OFF 35SEC) 2(500M TGTT 7.35MIN OFF 8MIN) 2(400M TGTT 6.20MIN OFF 6.45MIN) 2(300M TGTT 4.45MIN OFF 6.15MIN) 2(200M TGTT 3.06MIN OFF 3.45MIN) 2(100M TGTT 1.30MIN OFF 2.15MIN) NOTE THE INCREASING RECOVERY AS THE DISTANCES GET SHORTER. THIS IS TO HELP YOU SWIM HARDER PARTICULARLY ON THE 300S, 200S AND 100S. THE OTHER TGTTS ARE BASED ON THRESHOLD PACE FOR 1500M SO SHOULD BE QUITE ACHIEVABLE. 100M SWIM DOWN TOTAL DISTANCE: 3900M

OPEN WATER:

10MIN WU 3(8MIN H, 2MIN REST) 1(20MIN H) 5MIN COOL DOWN

TOTAL DISTANCE: UNSPECIFIED

NOTE THAT MOST OPEN WATER LAKES WILL HAVE SET LOOPS THAT YOU CAN SWIM. USUALLY A 400M LOOP AND A LONGER ONE SOMETHING IN THE LINE OF A 750M/1000M. UTILISE THESE TO GET ACCOUNTABLE.

IMPORTANTLY IN OPEN WATER YOU REALLY NEED TO STAY RELAXED BUT ALSO SIGHT TO ENSURE YOU SWIM IN A STRAIGHT LINE! THIS WILL BE COVERED ON THE TRAINING DAY TOO.

WEEK 16 BIKE - RACE SPECIFIC 1 3.00HRS STEADY TARGET CADENCE (TGTC): 85RPM THIS IS ONE OF YOUR BRICK SESSIONS AND WILL BE ALIGNED WITH RUN SESSION 1.

10MIN WU, 3(1MIN H, 1MIN M), 4MIN E,

6(3MIN VH, 2MIN E) – AIM TO INCREASE INTENSITY EVERY 1MIN

7(3MIN VH, 2MIN E) – AIM TO INCREASE INTENSITY EVERY 1MIN

5MIN CD

2 15MIN WU, 4(1MIN H, 1MIN M), 4MIN E, 2(10MIN VH, 3MIN E) INTO RUN SESSION 3

30MIN WU, 90MIN IN TT POSITION, 30MIN WU, 90MIN IN TT POSITION, CONSTANT EFFORT @ TGTP 70.3 = CONSTANT EFFORT @ TGTP 70.3 = ABOUT 85% OF THRESHOLD (SPEED YOU ABOUT 85% OF THRESHOLD (SPEED YOU CAN MAINTAIN FOR 1 HOUR) ON A CAN MAINTAIN FOR 1 HOUR) ON A FLATTISH COURSE, 30MIN E FLATTISH COURSE, 30MIN E

3 30MIN WU, 90MIN IN TT POSITION, 4.00HRS STEADY ENDURANCE. TGTC CONSTANT EFFORT @ TGTP 70.3 = 85RPM. AS MUCH CLIMBING AS ABOUT 85% OF THRESHOLD (SPEED YOU POSSIBLE INTO RUN SESSION 1 = BRICK CAN MAINTAIN FOR 1 HOUR) ON A SESSION. FLATTISH COURSE, 30MIN E

4.00HRS STEADY TGTC 85RPM. AS MUCH CLIMBING AS POSSIBLE. THIS IS ALIGNED WITH RUN SESSION 1 AS A BRICK SESSION. YOU’RE USING THE HILLS TO FATIGUE YOUR LEGS AS MUCH AS POSSIBLE TO GET THE MOST POSSIBLE BENEFIT FROM THE TRAINING.

10MIN WU, 2(20MIN @ TGTP 40KM, REST 6MIN E), FOR THIS WEEK AIM FOR A CONSISTENT SET ON THE SAME COURSE OR SIMILAR TERRAIN. YOU’RE LOOKING FOR AROUND A 10-12KM COURSE.

10MIN WU, 3(15MIN @ TGTP 10KM, REST 5MIN E), C. 10KM 5MIN COOL DOWN

INTO RUN SESSION 2. THIS IS PROBABLY INTO RUN SESSION 4. THIS IS THE MOST INTENSE SESSION OF THE PROBABLY THE MOST INTENSE SESSION WEEK SO GIVE YOURSELF TIME AND OF THE WEEK SO GIVE YOURSELF TRY TO START IT AS FRESH AS POSSIBLE. TIME AND TRY TO START IT AS FRESH INEVITABLY YOU’LL END UP DOING AS POSSIBLE. INEVITABLY YOU’LL THE TWO BIG BRICK SESSIONS AT THE END UP DOING THE TWO BIG BRICK WEEKEND DUE TO TIME COMMITMENTS SESSIONS AT THE WEEKEND DUE TO SO TO TRAIN EFFECTIVELY YOU NEED TO TIME COMMITMENTS SO TO TRAIN RECOVER EFFECTIVELY WHICH STARTS EFFECTIVELY YOU NEED TO RECOVER WITH YOUR NUTRITION. SACRIFICE THE EFFECTIVELY WHICH STARTS WITH YOUR WEEKEND TAKEAWAY FOR THE NEXT NUTRITION. SACRIFICE THE WEEKEND 4 WEEKS AND IT WILL MAKE ALL THE TAKEAWAY FOR THE NEXT 4 WEEKS AND DIFFERENCE. IT WILL MAKE ALL THE DIFFERENCE. 5MIN COOL DOWN

WEEK 16 RUN - RACE SPECIFIC 1 40MIN OFF BIKE SESSION 1 – KEEP YOUR CADENCE NICE AND HIGH, CONCENTRATING ON THAT OVER EFFORT LEVEL.

40MIN @ TGTP ½ MARATHON – RUNNING THIS OFF BIKE SESSION 3 SO YOU’LL ALREADY BE WARMED UP.

50MIN @ TGTP ½ MARATHON – RUNNING THIS OFF BIKE SESSION 3 SO YOU’LL ALREADY BE WARMED UP.

5MIN COOL DOWN

90MIN AS: 20MIN E/STEADY, 2(20MIN @ TGTP 10KM, 5MIN E), REMAINDER STEADY TO COOL DOWN

20MIN RECOVERY RUN – TRAINING IS PRETTY INTENSE NOW AND YOU’LL NEED THIS TO HELP THE BODY RECOVER. THIS COULD BE DONE ON A CROSSTRAINER IF YOU FIND IT EASIER.

2 10MIN WU 24(60SEC H, 30SEC E) 5MIN COOL DOWN

10MIN WU, 10MIN WU, 90MIN AS: 30MIN E/STEADY, 25MIN @ TGTP 10KM, REMAINDER VERY STEADY

28(60SEC H, 30SEC E) 5MIN COOL DOWN

20(75SEC H, 30SEC E), - THIS EQUATES TO 400M REPETITIONS SO IF YOU PREFER YOU CAN DO IT ON THE TRACK AS 20(400M, 30SEC REST) 5MIN COOL DOWN

20MIN RECOVERY RUN – TRAINING IS PRETTY INTENSE NOW AND YOU’LL NEED THIS TO HELP THE BODY RECOVER. THIS COULD BE DONE ON A CROSSTRAINER IF YOU FIND IT EASIER.

90MIN AS: 20MIN E/STEADY, 4(10MIN @ TGTP 5KM, 5MIN E), 10MIN COOL DOWN

WEEK 16 STRENGTH - RACE SPECIFIC 1

5MIN WU, 5MIN WU, 5MIN WU, 3(20 SQUATS, REST 30SEC) 3(20 SQUATS, REST 30SEC) 3(20 SQUATS, REST 30SEC) 2(20 RUNNING MEN PER SIDE, REST 2(25 RUNNING MEN PER SIDE, REST 2(15 RUNNING MEN PER SIDE, REST 30SEC) 30SEC) 30SEC) 2(15 SINGLE LEG DEAD LIFTS, 10 SINGLE 2(20 SINGLE LEG DEAD LIFTS, 15 SINGLE 2(15 SINGLE LEG DEAD LIFTS, 10 SINGLE LEG SQUATS, REST 30SEC) LEG SQUATS, REST 30SEC) LEG SQUATS, REST 30SEC) 2(20 SIDE LUNGE PER SIDE, REST 30SEC) 2(20 SIDE LUNGE PER SIDE, REST 30SEC) 2(60SEC PLANK) 2(75SEC PLANK) 2(90SEC PLANK) 2(15 SHOULDER BRIDGE) 2(15 SHOULDER BRIDGE) 2(15 SHOULDER BRIDGE) 2(20 SEATED JACK KNIVES, REST 30SEC) 2(20 SEATED JACK KNIVES, REST 30SEC) 3(20 SEATED JACK KNIVES, REST 30SEC) 5MIN COOL DOWN AND STRETCH 5MIN COOL DOWN AND STRETCH 5MIN COOL DOWN AND STRETCH

WEEK 17 RACE SPECIFIC WEEK 17 SWIM - RACE SPECIFIC

SESSION

BEGINNER

1 WU: 400M CHOICE 4(50M F/C REST 20SEC) 6(150M H, REST 30SEC) 12(50M VH, REST 15SEC) 6(150M H, REST 30SEC) 300M SWIM DOWN TOTAL DISTANCE: 3300M

INTERMEDIATE

ADVANCED

WU: 300M CHOICE, 4(50M F/C REST 15SEC)

WU: 500M CHOICE, 4(50M F/C REST 15SEC)

4(500M TGTT 9.10MIN OFF 11MIN) – DEAD START ALL OF THESE INTERVALS NOW.

4(500M TGTT 7.55MIN OFF 9MIN) – DEAD START ALL OF THESE INTERVALS NOW

200M SWIM DOWN

TOTAL DISTANCE: 2900M

TOTAL DISTANCE: 3100M

2 OPEN WATER:

OPEN WATER:

10MIN WU 3(4MIN H, 2MIN REST) 2(20MIN H, REST 5MIN E ACTIVE REST)

10MIN WU 3(6MIN H, 2MIN REST) 2(20MIN H, 5MIN E ACTIVE REST)

5MIN COOL DOWN

TOTAL DISTANCE: UNSPECIFIED

GET ONLINE AND CHECK OUT LAKES GET ONLINE AND CHECK OUT LAKES NEAR YOU. THERE ARE MORE THAN YOU NEAR YOU. THERE ARE MORE THAN YOU THINK! KEEP IT INTERESTING. THINK! KEEP IT INTERESTING.

WU: 600M CHOICE 8(25M OFF 35SEC) 2(500M TGTT 7.35MIN OFF 8MIN) 2(400M TGTT 6.20MIN OFF 6.45MIN) 2(300M TGTT 4.45MIN OFF 6.15MIN) 2(200M TGTT 3.06MIN OFF 3.45MIN) 2(100M TGTT 1.30MIN OFF 2.15MIN) NO CHANGE ON LAST WEEK. AIM TO BE TIGHT TO TGTTS OR BEAT THE TIMES YOU SWAM LAST WEEK. 100M SWIM DOWN TOTAL DISTANCE: 3900M

OPEN WATER: 10MIN WU 3(8MIN H, 2MIN REST) 2(20MIN H, 5MIN E ACTIVE REST) 5MIN COOL DOWN TOTAL DISTANCE: UNSPECIFIED GET ONLINE AND CHECK OUT LAKES NEAR YOU. THERE ARE MORE THAN YOU THINK! KEEP IT INTERESTING.

WEEK 17 BIKE - RACE SPECIFIC 1 2.30HRS STEADY TARGET CADENCE (TGTC): 85RPM THIS IS ONE OF YOUR BRICK SESSIONS AND WILL BE ALIGNED WITH RUN SESSION 1. NOTE THE BIKE IS SHORTER BUT THE RUN IS GROWING IN STATURE.

10MIN WU, 3(1MIN H, 1MIN M), 4MIN E,

7(3MIN VH, 2MIN E) – AIM TO INCREASE INTENSITY EVERY 1MIN

8(3MIN VH, 2MIN E) – AIM TO INCREASE INTENSITY EVERY 1MIN

5MIN CD

2 15MIN WU, 4(1MIN H, 1MIN M), 4MIN E, 3(10MIN VH, 3MIN E) INTO RUN SESSION 3

30MIN WU, 90MIN IN TT POSITION, 30MIN WU, 1.45HRS IN TT POSITION, CONSTANT EFFORT @ TGTP 70.3 = CONSTANT EFFORT @ TGTP 70.3 = ABOUT 85% OF THRESHOLD (SPEED YOU ABOUT 85% OF THRESHOLD (SPEED YOU CAN MAINTAIN FOR 1 HOUR) ON A CAN MAINTAIN FOR 1 HOUR) ON A FLATTISH COURSE, 30MIN E FLATTISH COURSE, 30MIN E

10MIN WU,

2(20MIN @ TGTP 40KM, REST 6MIN E), FOR THIS WEEK AIM FOR A CONSISTENT SET ON THE SAME COURSE OR SIMILAR TERRAIN. YOU’RE LOOKING FOR AROUND A 10-12KM COURSE. INTO RUN SESSION 2. AGAIN A VERY TOUGH SESSION. PREPARE ACCORDINGLY. 5MIN COOL DOWN

4.00HRS STEADY TGTC 85RPM. AS MUCH CLIMBING AS POSSIBLE. THIS IS ALIGNED WITH RUN SESSION 1 AS A BRICK SESSION.

10MIN WU, 3(15MIN @ TGTP 10KM, REST 5MIN E), C. 10KM 5MIN COOL DOWN INTO RUN SESSION 4. AGAIN A VERY TOUGH SESSION. PREPARE ACCORDINGLY. 5MIN COOL DOWN

WEEK 17 RUN - RACE SPECIFIC 1 50MIN OFF BIKE SESSION 1 – KEEP YOUR CADENCE NICE AND HIGH, CONCENTRATING ON THAT OVER EFFORT LEVEL.

10MIN WU 24(60SEC H, 30SEC E) 5MIN COOL DOWN

45MIN @ TGTP ½ MARATHON – RUNNING THIS OFF BIKE SESSION 3 SO YOU’LL ALREADY BE WARMED UP.

55MIN @ TGTP ½ MARATHON – RUNNING THIS OFF BIKE SESSION 3 SO YOU’LL ALREADY BE WARMED UP.

5MIN COOL DOWN

90MIN AS: 2(20MIN @ TGTP 10KM, 5MIN E), REMAINDER STEADY TO COOL DOWN NO NEED TO START STEADY OR WARM UP WITH THIS ONE AS YOU’LL BE COMING STRAIGHT OFF THE BIKE.

20MIN RECOVERY RUN – TRAINING IS PRETTY INTENSE NOW AND YOU’LL NEED THIS TO HELP THE BODY RECOVER. THIS COULD BE DONE ON A CROSSTRAINER IF YOU FIND IT EASIER.

90MIN AS: 3(10MIN @ TGTP 10KM, 5MIN E), REMAINDER VERY STEADY NO NEED TO START STEADY OR WARM UP WITH THIS ONE AS YOU’LL BE COMING STRAIGHT OFF THE BIKE.

10MIN WU,

20(75SEC H, 30SEC E)

15(90SEC H, 30SEC E),

5MIN COOL DOWN

90MIN AS: 3(15MIN @ TGTP 10KM, 5MIN E) REMAINDER STEADY TO COOL DOWN NO NEED TO START STEADY OR WARM UP WITH THIS ONE AS YOU’LL BE COMING STRAIGHT OFF THE BIKE. 10MIN COOL DOWN

WEEK 17 STRENGTH - RACE SPECIFIC 1

WEEK 18 RACE SPECIFIC WEEK 18 SWIM - RACE SPECIFIC

SESSION

BEGINNER

INTERMEDIATE

ADVANCED

WU: 400M CHOICE 4(50M F/C REST 20SEC) 15(100M, REST 30SEC DEAD START)

WU: 400M CHOICE, 4(50M F/C REST 15SEC) 16(100M TGTT 1.45MIN OFF 2.10MIN DEAD START)

WU: 500M CHOICE, 4(50M F/C REST 15SEC) 20(100M TGTT 1.30MIN OFF 1.55MIN DEAD START)

300M SWIM DOWN

200M SWIM DOWN

TOTAL DISTANCE: 2500M

TOTAL DISTANCE: 2900M

OPEN WATER:

10MIN WU

3(4MIN H, 2MIN REST)

3(6MIN H, 2MIN REST)

3(8MIN H, 2MIN REST)

2(20MIN H, REST 5MIN E ACTIVE REST)

2(20MIN H, 5MIN E ACTIVE REST)

5MIN COOL DOWN

TOTAL DISTANCE: UNSPECIFIED

300M SWIM DOWN TOTAL DISTANCE: 2400M

WEEK 18 BIKE - RACE SPECIFIC 1 2.30HRS STEADY TARGET CADENCE (TGTC): 85RPM THIS IS ONE OF YOUR 15MIN WU, 1.45HRS IN TT POSITION, 15MIN WU, 2HRS IN TT POSITION, BRICK SESSIONS AND WILL BE ALIGNED CONSTANT EFFORT @ TGTP 70.3 = CONSTANT EFFORT @ TGTP 70.3 = WITH RUN SESSION 1. ABOUT 85% OF THRESHOLD (SPEED YOU ABOUT 85% OF THRESHOLD (SPEED YOU CAN MAINTAIN FOR 1 HOUR) ON A CAN MAINTAIN FOR 1 HOUR) ON A NOTE THE BIKE IS SHORTER BUT THE RUN FLATTISH COURSE, 15MIN E FLATTISH COURSE, 15MIN E IS GROWING IN STATURE.

2 15MIN WU, 4(1MIN H, 1MIN M), 4MIN E, 6(3MIN VH, 2MIN E) – AIM TO INCREASE INTENSITY EVERY 1MIN

4.00HRS STEADY ENDURANCE. TGTC 85RPM. AS MUCH CLIMBING AS POSSIBLE INTO RUN SESSION 1 = BRICK SESSION.

4.00HRS STEADY TGTC 85RPM. AS MUCH CLIMBING AS POSSIBLE. THIS IS ALIGNED WITH RUN SESSION 1 AS A BRICK SESSION.

INTO RUN SESSION 3

10MIN WU,

2(20MIN @ TGTP 40KM, REST 6MIN E), FOR THIS WEEK AIM FOR A CONSISTENT 15MIN WU, 1.45HRS IN TT POSITION, SET ON THE SAME COURSE OR SIMILAR CONSTANT EFFORT @ TGTP 70.3 = TERRAIN. YOU’RE LOOKING FOR ABOUT 85% OF THRESHOLD (SPEED YOU AROUND A 10-12KM COURSE. CAN MAINTAIN FOR 1 HOUR) ON A FLATTISH COURSE, 15MIN E INTO RUN SESSION 2. AGAIN A VERY TOUGH SESSION. PREPARE ACCORDINGLY. 5MIN COOL DOWN

10MIN WU, 3(15MIN @ TGTP 10KM, REST 5MIN E), C. 10KM 5MIN COOL DOWN INTO RUN SESSION 3. AGAIN A VERY TOUGH SESSION. PREPARE ACCORDINGLY. 5MIN COOL DOWN

WEEK 18 RUN - RACE SPECIFIC 1 45MIN @ TGTP ½ MARATHON OFF BIKE SESSION 1

20MIN RECOVERY RUN WHICH CAN BE DONE ON THE CROSS TRAINER IF YOU LIKE. BASICALLY BEGINNING TO EASE BACK AND HELPING THE BODY TO RECOVER WITH THIS SESSION.

45MIN AS: 3(10MIN @ TGTP ½ MARATHON, 5MIN E), STRAIGHT OFF THE BIKE SO NO WARM UP REQUIRED.

55MIN @ TGTP ½ MARATHON – RUNNING THIS OFF BIKE SESSION 3 SO YOU’LL ALREADY BE WARMED UP.

60MIN @ TGTP ½ MARATHON – RUNNING THIS OFF BIKE SESSION 3 SO YOU’LL ALREADY BE WARMED UP.

5MIN COOL DOWN

70MIN AS: 3(15MIN @ TGTP ½ MARATHON, 5MIN E), REMAINDER STEADY TO COOL DOWN NO NEED TO START STEADY OR WARM UP WITH THIS ONE AS YOU’LL BE COMING STRAIGHT OFF THE BIKE.

20MIN RECOVERY RUN – VERY EASY. REMEMBER YOU CAN DO THIS ON THE CROSS TRAINER IF YOU LIKE.

75MIN AS: 3(20MIN @ TGTP ½ MARATHON, 5MIN E) STRAIGHT OFF THE BIKE SO NO WARM UP REQUIRED.

WEEK 18 STRENGTH - RACE SPECIFIC 1 5MIN WU, 5MIN WU, 5MIN WU, 3(20 SQUATS, REST 30SEC) 3(20 SQUATS, REST 30SEC) 3(20 SQUATS, REST 30SEC) 2(20 RUNNING MEN PER SIDE, REST 2(25 RUNNING MEN PER SIDE, REST 2(15 RUNNING MEN PER SIDE, REST 30SEC) 30SEC) 30SEC) 2(15 SINGLE LEG DEAD LIFTS, 10 SINGLE 2(20 SINGLE LEG DEAD LIFTS, 15 SINGLE 2(15 SINGLE LEG DEAD LIFTS, 10 SINGLE LEG SQUATS, REST 30SEC) LEG SQUATS, REST 30SEC) LEG SQUATS, REST 30SEC) 2(20 SIDE LUNGE PER SIDE, REST 30SEC) 2(20 SIDE LUNGE PER SIDE, REST 30SEC) 2(60SEC PLANK) 2(75SEC PLANK) 2(90SEC PLANK) 2(15 SHOULDER BRIDGE) 2(15 SHOULDER BRIDGE) 2(15 SHOULDER BRIDGE) 2(20 SEATED JACK KNIVES, REST 30SEC) 2(20 SEATED JACK KNIVES, REST 30SEC) 3(20 SEATED JACK KNIVES, REST 30SEC) 5MIN COOL DOWN AND STRETCH 5MIN COOL DOWN AND STRETCH 5MIN COOL DOWN AND STRETCH

WEEK 19 RACE SPECIFIC WEEK 19 SWIM - RACE SPECIFIC

SESSION 1

BEGINNER WU: 400M CHOICE 4(50M F/C REST 20SEC) 15(100M, REST 30SEC DEAD START) 300M SWIM DOWN TOTAL DISTANCE: 2400M

INTERMEDIATE

ADVANCED

WU: 400M CHOICE, 4(50M F/C REST 15SEC)

WU: 500M CHOICE, 4(50M F/C REST 15SEC)

16(100M TGTT 1.45MIN OFF 2.10MIN DEAD START)

20(100M TGTT 1.30MIN OFF 1.55MIN DEAD START)

300M SWIM DOWN

200M SWIM DOWN

TOTAL DISTANCE: 2500M

TOTAL DISTANCE: 2900M

OPEN WATER:

2 OPEN WATER:

40MIN COLD SWIM – MEANS NO WARM 35MIN COLD SWIM – MEANS NO WARM 30MIN COLD SWIM – MEANS NO WARM UP ONLY LAND BASED MOBILITY. THIS IS UP ONLY LAND BASED MOBILITY. THIS IS UP ONLY LAND BASED MOBILITY. THIS IS TO REPLICATE THE RACE START. TO REPLICATE THE RACE START. TO REPLICATE THE RACE START. 5MIN COOL DOWN

5MIN COOL DOWN

TOTAL DISTANCE: UNSPECIFIED

WEEK 19 BIKE - RACE SPECIFIC 1 15MIN WU, 2HRS IN TT POSITION, CONSTANT EFFORT @ TGTP 70.3 = 15MIN WU, 2HRS IN TT POSITION, 2HRS STEADY TARGET CADENCE (TGTC): ABOUT 85% OF THRESHOLD (SPEED YOU CONSTANT EFFORT @ TGTP 70.3 = 85RPM THIS IS ONE OF YOUR BRICK CAN MAINTAIN FOR 1 HOUR) ON A ABOUT 85% OF THRESHOLD (SPEED YOU SESSIONS AND WILL BE ALIGNED WITH FLATTISH COURSE, 15MIN E CAN MAINTAIN FOR 1 HOUR) ON A RUN SESSION 1. FLATTISH COURSE, 15MIN E INTO RUN SESSION 1

60MIN RECOVERY RIDE SMALL CHAIN RING ONLY – TGTC 85RPM

2HRS STEADY ENDURANCE. TGTC 85RPM. SMALL CHAIN RING ONLY

10MIN WU,

2(25MIN @ TGTP 40KM, REST 6MIN E), 15MIN WU, 1.45HRS IN TT POSITION, FOR THIS WEEK AIM FOR A CONSISTENT CONSTANT EFFORT @ TGTP 70.3 = SET ON THE SAME COURSE OR SIMILAR ABOUT 85% OF THRESHOLD (SPEED YOU TERRAIN. YOU’RE LOOKING FOR CAN MAINTAIN FOR 1 HOUR) ON A AROUND A 10-12KM COURSE. FLATTISH COURSE, 15MIN E INTO RUN SESSION 2. AGAIN A INTO RUN SESSION 3 VERY TOUGH SESSION. PREPARE ACCORDINGLY. 5MIN COOL DOWN

2HRS STEADY ENDURANCE. TGTC 85RPM. SMALL CHAIN RING ONLY

10MIN WU, 2(30MIN @ TGTP 20KM, REST 5MIN E), C. 18-20KM 5MIN COOL DOWN INTO RUN SESSION 3. AGAIN A VERY TOUGH SESSION. PREPARE ACCORDINGLY. 5MIN COOL DOWN

WEEK 19 RUN - RACE SPECIFIC 1 50MIN @ TGTP ½ MARATHON OFF BIKE SESSION 1

2 20MIN RECOVERY RUN/CROSS TRAINER

60MIN @ TGTP ½ MARATHON – RUNNING THIS OFF BIKE SESSION 3 SO YOU’LL ALREADY BE WARMED UP.

5MIN COOL DOWN

70MIN AS: 3(15MIN @ TGTP ½ MARATHON, 5MIN E), REMAINDER STEADY TO COOL DOWN NO NEED TO START STEADY OR WARM UP WITH THIS ONE AS YOU’LL BE COMING STRAIGHT OFF THE BIKE.

20MIN RECOVERY RUN/CROSS TRAINER

45MIN AS: 3(10MIN @ TGTP ½ MARATHON, 5MIN E), STRAIGHT OFF THE BIKE SO NO WARM UP REQUIRED.

20MIN RECOVERY RUN/CROSS TRAINER

75MIN AS: 3(20MIN @ TGTP ½ MARATHON, 5MIN E) STRAIGHT OFF THE BIKE SO NO WARM UP REQUIRED.

WEEK 19 STRENGTH - RACE SPECIFIC 1 5MIN WU, 5MIN WU, 5MIN WU, 3(20 SQUATS, REST 30SEC) 3(20 SQUATS, REST 30SEC) 3(20 SQUATS, REST 30SEC) 2(20 RUNNING MEN PER SIDE, REST 2(25 RUNNING MEN PER SIDE, REST 2(15 RUNNING MEN PER SIDE, REST 30SEC) 30SEC) 30SEC) 2(15 SINGLE LEG DEAD LIFTS, 10 SINGLE 2(20 SINGLE LEG DEAD LIFTS, 15 SINGLE 2(15 SINGLE LEG DEAD LIFTS, 10 SINGLE LEG SQUATS, REST 30SEC) LEG SQUATS, REST 30SEC) LEG SQUATS, REST 30SEC) 2(20 SIDE LUNGE PER SIDE, REST 30SEC) 2(20 SIDE LUNGE PER SIDE, REST 30SEC) 2(60SEC PLANK) 2(75SEC PLANK) 2(90SEC PLANK) 2(15 SHOULDER BRIDGE) 2(15 SHOULDER BRIDGE) 2(15 SHOULDER BRIDGE) 2(20 SEATED JACK KNIVES, REST 30SEC) 2(20 SEATED JACK KNIVES, REST 30SEC) 3(20 SEATED JACK KNIVES, REST 30SEC) 5MIN COOL DOWN AND STRETCH 5MIN COOL DOWN AND STRETCH 5MIN COOL DOWN AND STRETCH

WEEK 20 TAPER WEEK 20 SWIM - TAPER

SESSION 1

BEGINNER

INTERMEDIATE

ADVANCED

WU: 300M CHOICE

WU: 300M CHOICE,

40(50M REST 5SEC)

45(50M REST 5SEC)

50(50M REST 5SEC)

100M SWIM DOWN

150M SWIM DOWN

100M SWIM DOWN

TOTAL DISTANCE: 2400M

TOTAL DISTANCE: 2700M

TOTAL DISTANCE: 2900M

OPEN WATER:

2 40MIN COLD SWIM – MEANS NO WARM 35MIN COLD SWIM – MEANS NO WARM 30MIN COLD SWIM – MEANS NO WARM UP ONLY LAND BASED MOBILITY. THIS IS UP ONLY LAND BASED MOBILITY. THIS IS UP ONLY LAND BASED MOBILITY. THIS IS TO REPLICATE THE RACE START. TO REPLICATE THE RACE START. TO REPLICATE THE RACE START. 5MIN COOL DOWN

5MIN COOL DOWN

TOTAL DISTANCE: UNSPECIFIED

WEEK 20 BIKE - TAPER 1

15MIN WU, 2.15HRS IN TT POSITION, 15MIN WU, 2HRS IN TT POSITION, CONSTANT EFFORT @ TGTP 70.3 = ABOUT 15MIN WU, 2.30HRS IN TT POSITION, CONSTANT EFFORT @ TGTP 70.3 = ABOUT 85% OF THRESHOLD (SPEED YOU CAN CONSTANT EFFORT @ TGTP 70.3 = ABOUT 85% OF THRESHOLD (SPEED YOU CAN MAINTAIN FOR 1 HOUR) ON A FLATTISH 85% OF THRESHOLD (SPEED YOU CAN MAINTAIN FOR 1 HOUR) ON A FLATTISH COURSE, 15MIN E MAINTAIN FOR 1 HOUR) ON A FLATTISH COURSE, 15MIN E COURSE, 15MIN E INTO RUN SESSION 1

2 60MIN RECOVERY RIDE SMALL CHAIN RING ONLY – TGTC 85RPM

90MIN STEADY ENDURANCE. TGTC 85RPM. SMALL CHAIN RING ONLY

2HRS STEADY ENDURANCE. TGTC 85RPM. SMALL CHAIN RING ONLY

WEEK 20 RUN - TAPER 1 50MIN @ TGTP ½ MARATHON OFF BIKE SESSION 1

20MIN RECOVERY RUN/CROSS TRAINER

60MIN @ TGTP ½ MARATHON – RUNNING THIS OFF BIKE SESSION 3 SO YOU’LL ALREADY BE WARMED UP.

5MIN COOL DOWN

20MIN RECOVERY RUN/CROSS TRAINER

WEEK 20 STRENGTH - TAPER 1 5MIN WU, 5MIN WU, 5MIN WU, 3(20 SQUATS, REST 30SEC) 3(20 SQUATS, REST 30SEC) 3(20 SQUATS, REST 30SEC) 2(15 RUNNING MEN PER SIDE, REST 2(20 RUNNING MEN PER SIDE, REST 2(25 RUNNING MEN PER SIDE, REST 30SEC) 30SEC) 30SEC) 2(60SEC PLANK) 2(75SEC PLANK) 2(90SEC PLANK) 2(20 SEATED JACK KNIVES, REST 30SEC) 2(20 SEATED JACK KNIVES, REST 30SEC) 3(20 SEATED JACK KNIVES, REST 30SEC) 5MIN COOL DOWN AND STRETCH 5MIN COOL DOWN AND STRETCH 5MIN COOL DOWN AND STRETCH

WEEK 21 TAPER/RACE WEEK WEEK 21 SWIM - TAPER/RACE WEEK

SESSION

BEGINNER

INTERMEDIATE

ADVANCED

400M WARM UP

2(400M @ RACE PACE, REST 90SEC)

2(500M @ RACE PACE, REST 90SEC)

2(600M @ RACE PACE, REST 90SEC)

200M COOL DOWN

WEEK 21 BIKE - TAPER/RACE WEEK 1

10MIN WARM UP

45MIN @ TGTP 70.3/RACE PACE

50MIN @ TGTP 70.3/RACE PACE

55MIN @ TGTP 70.3/RACE PACE

10MIN COOL DOWN

ENJOY AND RACE WELL!!

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