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.
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.
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
After 2 x 200m as a warm up you first re-emphasise your stroke mechanics with 4 x 50's kicking on your side, changing sides every 8 kicks or after every breath. Then with the catch up to kick board drill make sure you always hold the KB on the edge and come off the board sideways, not backwards.
If your entering hand hits the board on the Single Arm drills then you're probably holding it on the wrong side. Make sure your arm doesn't hit the board and that you extend and rotate to the opposite side to maximise your reach.
After simple finger drag and a build set you're into the main meat of the session, 10 x 100m done with a short rest. The aim is to give you a maximum of 15s rest on each 100m so you should choose a repeat time that gives you that.
We rarely do drills on the bike but when you're on a Turbo it's a perfect time to do some. In this session these are in single legged cycle drills done for 1 minute each leg and then repeated. If you want you could even try these when you're on your bike out on the road - to add something different to your open road sessions.
The main set is done at your race pace, upping your resistance (or gearing if you have no resistance settings) to halfway to full and then upping it to your full resistance (or highest gear). Timings are 3 mins, 2 mins and 1 min followed by a 1 minute recovery. Lactate will build in your legs over the set, the aim of the recovery is to flush that lactate away.
Accurately judging the pace you're running at is hugely important to the long distance or multi sport athlete. IN this session your main set begins with a time trial, the fastest you can run a flat 1000m. Running slightly above your 5k race pace will probably be the speed you're looking for.
From that point you do 3 more 1k runs, at 30s, 20s and 10s more than that original run. Please take the walk / jog recoveries as these should allow you to run at the paces required. Without recovery you will tire over the sets too much to pace correctly.