Weekly FREE professionally designed session plans in swimming cycling (Turbo) and running.
Our aim is to give you an introduction into structured sessions, so you go to train with a plan and aims for the things you do. Training with a plan is always better than training haphazardly, even if you simply jot down a few thoughts before you go out. You can find out more about planning by following this link
Enjoy these sessions - and if you have any questions please feel free to email.
Cape Verde - Warm Weather Training
Our Front Line Villa in Cape Verde is now available as part of a great training camp or to rent for a wonderful holiday. It's right next to th ocean - has 3 beds with 3 baths - and comes with lots of extras.
Watch the Video
Also Included
- Stand Up Paddle Boards
- Masks & Flippers
- Swim Tow Floats / Dry Bags
- Games & Books
- A stock of CD's
- Beach Chairs & Mats
Personal Camps for small groups or individuals Can start at Any Time that suits you or your group.
Click the picture to see the villa on Airbnb or go though to our sister site to find out more: Cape Verde Triathlon . com
Easy speed and Max speed are slightly different. Easy speed is where you know you are swimming swiftly but feel as if you could keep the pace going for more than a short while. Max speed is where you are swimming at a speed that you know is going to be hard to continue for more than the prescribed distance.
So, in this session the 100m main set is done at an easy speed and then a Max speed and in between each there are recovery swims. Try to be honest witht the effort - being pretty spent at the end of the second 100m.
This week we again practice single legged cycling as a drill, make sure you pedal evenly and smoothly for the whole minute.
We're then playing with both gearing and cadence (leg revolutions). Starting at race gear plus 2 cogs (sprockets at the rear) and turn your legs at 60 to 70 revolutions per minute (rpm). After 5 mins move down 1 gear and pick up the cadence to between 70 and 80 rpm. After 2 mins go down to your race gear and pick up the cadence to between 80 and 90 and after another minute up your cadence to between 90 and 100 rpm.
Take a recovery 2 minute spin and repeat the set twice more.
This session starts with a steady run where you maintain an even pace at your 5k race pace. From there it goes to uphill running.
There are 2 forms of uphill running, long uphill runs to improve your ability to run uphill and your aerobic endurance and short uphill runs to improve your speed and muscular power. This is the second kind.
Make sure you only run up to 100m and time all the runs. If the time you're taking increases by 10% of the original time you've done enough, stop the session and head for home.
