Triathlon Training Camp Workouts

7 DAY TRIATHLON TRAINING CAMP WORKOUT WEEK

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Do things you cant do at home like a swim then bike session or 3 sessions a day.
Consistently is key to improving.
Spend more time warming up and cooling down to speed up recovery for another session later in the day or tomorrow.

DAY ONE
Run 25 minutes
WARM UP
5 minute Easy warm up find running legs after arriving effort level 4/10
MAIN SET
Main set out and back 5 minutes out 5 minutes back
5 minutes medium pace slightly faster than warm up (effort level 5/10) non-stop run turn back
5 minutes medium hard slightly faster than pace running out (effort level 6/10)
WARM DOWN
10 minute easy warm down run effort level 4/10

Key focus points
Get the journey out of your body – pick me up session ready for the week
Use a flat out route protected from the wind
Keep good form during return 5 minutes and aim to cover further distance
By successfully working harder on the return leg you learn how to work hard.
Mistake is to go too hard and hang on this is coping with residual fatigue and not improving fitness

Cycle ride
45-60 minutes
WARM UP 10 minutes
Not a hill rep session but learning to find the right gear for your fitness
MAIN SET
During the middle part of the ride find a hill that takes up to 60 seconds to climb that is not too steep.
Complete the hill 3-6 times in different gears also include 2 out of the saddle.
Learn which gear suits you best.
25- 40 minutes
WARM DOWN
10 minutes

Key focus points
The quickest time may not be the best if it takes you a long time to recovery from.
As you get fitter you will be able to use a harder tougher gear. When you are new to cycling spin fast and use fitness. Concentrate to keep good form and your body still.
Learn to know which gear you are in rather than keep looking down

DAY TWO

Practise transitions
Wet suit on and off (optional)
Swim to Bike & Bike to run.
Learn to safely dismount
1 minute bike 20 second run
Purpose of this session is a smooth transition and becoming automatic.
Have your own routine that works

Key focus points
Spin faster in final 5 minutes towards end of bike before running
Safely dismount – Helmet off -Run shoes. Good drill to complete when tired
Find run legs by not over striding and avoid starting the run too fast
Triathlon tip for short brick back to back sessions have run shoes on instead of cycle shoes
Leg over saddle dismount while still moving

Run 25 minutes
10 minute Easy warm up find running legs after arriving 4/10
Main set
15 minutes building up pace (effort level 5/10)
1st 5 minutes medium pace
2nd 5 minutes slightly faster
3rd 5 minutes holding pace last 1 minute @ 5km pace
10 minute easy warm down run effort level 4/10

Key focus points
Keep good form. Breathe deeply avid shallow panting short breathing

SWIM
Endurance swim
300m warm up
100m easy 30 seconds rest
100m medium pace 30 seconds rest
100m (50m medium 50m hard 30 seconds rest)
700m tempo pace swim
300m @ 400m 100% race pace 60 seconds recovery
200m @ 400m 100% race pace 40 seconds recovery
100m @ 100m flat out at 100m race pace 20 seconds recovery
100m @ 100m flat out at 100m race pace 20 seconds recovery

One set for Novice training for super & sprint triathlons
Two sets for sprint and Olympic distance triathlons
Three sets for Olympic to 70.3 middle distance triathlons
Four sets for 70.3 middle and Ironman distance triathlons

Key focus points
Make sure you have a long stroke.
Tight back and hamstrings can result from more training sessions per day which can result in shorter strokes


DAY THREE
STEADY 2-3 HOUR RIDE
Effort level 5 to 6/10
Key focus points
Learn to use wide range of gears when fresh at beginning to when tired towards the end of the ride
Practise riding with different hand positions
Learn to drink and eat regularly. We are all different and need fluid and food. Find out what is your optimum requirements.
Mistakes to avoid – always carry extra food because during a training camp your energy levels may dip quickly from residual fatigue build up
Skill session -Practise drinking while cycling and not losing speed
Removing and replacing drinks bottle quickly without free wheeling
Getting a gel energy bar out of back pocket and replacing in 2 seconds.
Improver session do the above skills with the opposite hand

SWIM 1500M
WARM UP 300M
4 x 25M  - easy pace 10 seconds rest between each 25M
4 X 25M  - medium pace 15 seconds rest between each 25M
4 x 25M  - medium hard pace 15 seconds rest between each 25M
MAIN SET 1000M
BROKEN 200M -8 x 25M  - take 30 seconds rest every 25M effort level 7/10
BROKEN 200M -4 x 50M  - take 45 seconds rest every 25M effort level 7/10
BROKEN 200M -2 x 100M  -take 60 seconds rest every 25M effort level 7/10
BROKEN 200M -4 x 50M  - take 45 seconds rest every 25M effort level 8/10
BROKEN 200M -8 x 25M  - take 30 seconds rest every 25M effort level 8/10

WARM DOWN
200M EASY

Key focus points
Reduce distance per stroke (DPS) just like golf reduce number of strokes you take for 25M

DAY FOUR

SWIM 1450M
WARM UP 300M
4 x 25M  - easy pace 10 seconds rest between each 25M
4 X 25M  - medium pace 15 seconds rest between each 25M
4 x 25M  - medium hard pace 15 seconds rest between each 25M
MAIN SET 950M
BROKEN 25M – half length drill half length swim 20 seconds rest repeat
SWIM DRILLS x 11 then repeat again = 550M
Catch up- Trail fingers – Tap head shoulder and enter – single right arm only – single left arm only
Fists – Fingers open – Push hand back along thigh – Count to 2 after hand entry before pulling back – salute – figure of eight pull thru water – chicken wing
BROKEN 400M -16 x 25M  - take 20 seconds rest every 25M effort level 8/10


WARM DOWN
200M EASY

Key focus points
Swim better after practising drill
Don’t worry about speed learn to feel the water and reduce strokes per length?

RUN
Easy 45 minute recovery run.
Keep heart rate (HR) below 75% of max run HR
If unsure you the crude approximate guide below
220-minue your age divide by 75% (If 20 years old 220 – 20 = 200 X 75% = 150)
Age 20 @ 75% HR 150 - Age 25 @ 75% HR 146 - Age 30@ 75% HR 142
Age 35 @ 75% HR 139 - Age 40 -@ 75% HR 135 -Age 45 @ 75% HR 131
Age 50 @ 75% HR 127 - Age 55 @ 75% HR 123 - Age 60 @ 75% HR 120
The above is only a guide and depend son how many years you have been training. If you have been exercising 3 times a week for many years then you may have a large range between resting and max heart rate

Key focus points
Relaxed shoulders, shallow breathing, quiet feet landing on the ground

DAY FIVE

Multiple brick session for the experience triathlete

Total time 1 hour 45 minutes
Can be done on a turbo
Bike then run
WARM UP -10 minutes
5 minute Run warm up (effort level 5/10) 5 minute Bike warm up (effort level 6/10)  -10 minutes
PRE MAIN SET
12 minutes
6 minute Bike (effort level 6/10) 3 minute run (effort level 6/10) – 9 minutes recovery 3 minute walk
MAIN SET
18 minutes session
10 minute Bike then (effort level 7/10) 5 minute (effort level 7/10) Recovery walk 3 minute effort level 5/10 -warm down -18 minutes
25 minute session
15 minute Bike (effort level 8/10) then 7 minute Run (effort level 8/10) 3 minute walk warm down
30 minutes
20 minute Bike (effort level 7/10) then 10 minute Run (effort level 7/10) -30 minutes.
WARM DOWN
10 minutes
10 minute easy spin effort level 5 to 3/10 – 10 minutes

Option two Brick (Back to Back) session
Total time 56 minutes
WARM UP 10 minutes
5 minute Run warm up (effort level 5/10) 5 minute Bike warm up (effort level 6/10)

MAIN SET = 36 minutes - 12 minutes session x 3 = 36 minutes
6 minute Bike (effort level 6/10) 3 minute run (effort level 6/10) –=9 minutes recovery 3 minute walk
6 minute Bike (effort level 7/10) 3 minute run (effort level 7/10) –=9 minutes recovery 3 minute walk
6 minute Bike (effort level 8/10) 3 minute run (effort level 8/10) =9 minutes recovery 3 minute walk

WARM DOWN 10 minutes
10 minute Easy spin 95 revs per minute (effort level 5 to 3/10

Focus on quick transitions and running smoothly after the bike
Get use to dead leg or jelly leg syndrome
Aim to combat fatigue by holding back on first main session increasing distance in 2nd session then increase distance in 3rd session.

SWIM
Drill swim session
Key focus points
You should not be too tired to complete drills.
Having energy and not too mentally tired means you can focus on

DAY SIX
SWIM
Open water swim session 30-40 minutes
Non-stop swim at medium pace.
Open water swim drills can be completed in the swimming pool
Bi-lateral breathing – waves and wind will hit your breathing side during most open water swim sessions so this is a vital part of your training.
High elbow is needed to avoid your hand hitting an on coming wave and causing you to slow down
Practise extra head roll needed to avoid getting a mouth full of water when the water is extra wavy.
Water polo style keep your head up high throw hands forward allows you to see ahead
U-Turns at the ends without touching the sides is demanding (make sure no one is right behind you to avoid hitting another swimmer)
Practise short strokes needed for head wind conditions and when lots of fast waves are coming towards you.
Learns to have a long powerful stroke, you can help this by competing the following:-
Use a pull buoy between ankles – If you scissor kick you will soon lose the pull buoy.
Use 2 pull buoys or kick board between your legs and ankles – this stimulates being higher in the water when you have a wet suit or swimming in salt water (salt water is more buoyant)
Practise all of the above and include 10-20 strokes hard before and after the above open water swim drills

DAY SEVEN
A mini Triathlon
Swim Bike Run
Not a race get use to all three in training.
Aim for the following time percentages
Swim 15% time Bike 50% time run 35% of total time
(60 minute triathlon = Swim 9% Bike 30 minutes Run 21%)

TRAINING TIPS
Decide what you want to get from a triathlon training camp?
Do things you can’t do at home, if you are able to run every day but struggle to cycle and swim then concentrate on swimming and cycling.
Use your time wisely and spend time training on your weakest discipline
Complete this discipline first when you are fresh or later in the day when have had some quality rest & recovery.
Choose the time of day when you are at your best physically to help you improve.
If you wake up tired have a relaxing breakfast take your time then train later.
Use your time wisely and practise Swim to Bike. Even 30 minute later will have a back to back affect.
Most people only bike then run.

MISTAKES TO AVOID

Don’t fill up your whole day training. Use the time to relax and recover, this is when you improve, you may not be working but training more than normal you will need more time when you keep still and get extra sleep.
Train 2 days HARD 1 day EASY not medium hard every day otherwise accumulation fatigue will suddenly catch up with you.
How quickly will I recover after a training camp?
This all depends on how much extra training you did. If you normally train 5 hours a week then completed 10 hours or 100% (double your normal amount) see complete rest day guide below.
The best way is to have quality rest days then you will recover and improve.
Increased the time trained during the training camp by 50% then have 2 complete rest days in the next 7 when returning home
Increased time trained by 100% (double normal time) during the training camp then have 3 complete rest days in the next 7 when returning home.
Increased time trained by 150-300% then have 3 complete rest days in the first 7 days and then 2 days the second week when returning home.


EFFORT LEVELS
1/10 sitting in a chair no effort, heart rate 10 above waking resting heart rate
3/10 effort level breathing starts to quicken but you can hold a normal conversation, pace you can keep going for all day
4/10 struggle to maintain a full sentence without stopping to take in a deep breath, able to keep this pace for up to 12 hours
5/10 effort level should be use for efforts that you can keep going for 6 hours without too much trouble
6/10 effort levels should cause your body temperature to warm up and keep this pace going for 3 hours
7/10 struggle to maintain a full sentence without stopping to take in a deep breath, able to keep this pace for up to 60 minutes
8/10 struggle to maintain a full sentence without stopping to take in a deep breath, able to keep this pace for up to 30 minutes
9/10 struggle to maintain a full sentence without stopping to take in a deep breath, able to keep this pace for up to 10 minutes
10/10 flat out 100m sprinting pace