Workouts
All workouts are geared around the athletes personal race goals. Different types of work out will be prescribed depending upon the event being prepared for and the time in the training program. Here are some sample work outs below.
Run
15 mins warm up with stride outs and dynamic stretches.
6 x 1 km on 1 minute recovery between each effort.
15 minutes cool down
The purpose of this work out is to build speed endurance for a half marathon as part of a 70.3. This set can be done once a month and the times averaged each month to monitor progress.
Swim
Warm up of 20 x 25 being one easy one hard on 10 seconds.
20 x 100M on 10 seconds recovery with pull bouy and paddles.
Cool down 200M with pull bouy.
The purpose here is to build swim fitness for an athlete competing in a 70.3 race.
Bike
To improve speed try this:
Warm up for 15 mins
20 mins medium pace, below race pace
20 mins moderate @ race pace
20 mins max @ above race pace
15 mins cool down
Brick session
Using the Autodrome facility is ideal for a once a week tough brick session. Using the ultra safe floodlit race course, warm up for 2-3 laps and spin the legs. Follow it by 10 full gas hill sprtints which should last about a minute each. Briefly recover and then sprint down the finishing straight before taking time to recover before you repeat. This can be done anywhere between 5 and 10 times depending upon what you are training for. Take two laps to cool down and then drop the bike off in the pit lane and do either one or two laps of the track running. This can be one lap easy and one lap hard for variety. This is probably one of the key sessions for the week.
