RG Active – 16 Week Olympic Distance Triathlon Plan – Page 1

16 Week

[email protected] OLYMPIC ADVANCED TRIATHLON TRAINING PLAN www.rgactive.com

RG Active – 16 Week Olympic Distance Triathlon Plan – Page 2 Key Notes

Please find below a 16 week Advanced Standard/Olympic distance triathlon training plan to help you prepare for your event.

 This 16 week training plan is aimed at the more season athlete looking to push themselves a little more towards achieving a personal best or more competitive time in a standard distance triathlon. This program is only a little more time consuming than our intermediate program, because you still need to allow time to recover between sessions. However, the sessions are more challenging and set out to help you get the most out of your performance.

 For this training plan, we recommend you have good background in triathlon, perhaps a couple of seasons under your belt and be used to training at least 8+ hours per week. You should be comfortably able to complete the race distance for each discipline already.

 The training sessions can be completed in a number of locations. The swim sessions are mostly designed for a pool, with open water sessions towards the latter half of the program. The bike sessions are designed so the midweek ones can be done on a turbo or gym/watt bike as this might fit in with your working week. However were possible it’s recommended to be outside when you can. The same goes for the running sessions. We would strongly advise that you do spend as much time as possible training outdoors since it will allow you to perfect technique and fitness in uncontrollable conditions; wind, terrain etc. Run sessions can be conducted on a variety of surfaces, taking advantage of track sessions for speed work and hills and off-road running for better run control and strength.

 While the majority of the swimming sessions are pool based for ease and practicality of training to a plan, as well as access for most people. Open water skills are important for making performance gains, especially if you’re looking at that competitive edge. The more you can perfect skills like sighting, pacing and swimming in a wetsuit (as per most UK races).

 The intensity of the training in this programme is to be executed using the RPE (Rate of Perceived Exertion) scale, this allows the athlete to work to their limits with specific barriers. The full RPE scale is at the back of the programme. If you are using heart rate or power meters, you should also relate these to how you feel. While technology like this is a fantastic tool for training and racing to a plan, ultimately your body can be the best source of information on how hard you can work. So, use all of the information available to you.

 We would strongly advise that as you get closer to the race day you ensure that you train using the exact equipment that you intend to use on race day, the same clothes, the same wetsuit, the same bike and trainers. You should not turn up on race day with brand new equipment to use.

 From time to time your busy lives will get in the way, we recommend that you don’t make up the missed sessions simply resume your plan on the current day. Similarly the particular days the various sessions are laid out on are an example of a suitable/ideal way to spread them out. However you may change them to suit your own timings or around existing club sessions that you may already attend. So long as you allow sufficient recovery between longer sessions, or the same discipline.

 At the back of this training plan is the ‘Appendix’ where you will find the RPE scale, swim sessions and strength and conditioning programs that are referenced throughout the plan.

[email protected] www.rgactive.com

RG Active – 16 Week Olympic Distance Triathlon Plan – Page 3 WEEK 1 GOALS

Building a routine of DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY allocating time to train Strength & SESSION Swim Bike Run Rest Swim Bike Letting your muscles Run start to work into focused training DISTANCE 2.5 km 20 km 10 km 60 min/5 km 2.5 km 40 km Adding skill/drill work INTENSITY Drills/Intervals Mixed effort Steady state Negative split Drills/Intervals “Just Ride” for technique SESSION Session #7 Turbo/Watt bike: "just run", @RPE 5-6 Strength: Session#8 Aim to ride at a improvement 5 km @RPE 4-5 trying to maintain Program 1a comfortable pace DETAILS 5 km @RPE 5-6 steady pace; note around RPE 5-7 Embarking on strength 5 km @RPE 7-8 pace/speed. Run: @RPE-6/7 training to improve 5 km @RPE 6-7 Try and run each km Over-gearing could strength endurance Use this as a guide a few seconds faster be used to If you’re doing this to your current than the previous. strengthen legs on If this volume is session outdoors on aerobic pace, which flatter sections, already similar to your a loop then break it you can work of for focusing on pedal previous work load down into sections future sessions in technique. you can adjust the where you can have this plan. intensity of some set effort and rest sessions to make periods. them more challenging.

KEY Body position, Getting the legs Sustained pace & Starting strength Body position, arm Miles in the legs. Try FOCUS comfort in the water moving, set a base controlled effort. program. Finding a position when “over gearing” for WEEKLY speed/effort level to Setting a baseline. steady pace beginning stroke, strength work; (riding DISTANCE: work from in later Holding a consistent one gear higher) sessions. pace 80 KM NOTES Learning to pace Alternatively: You Make a note of your First strength session Learning to hold your Time in the saddle yourself and use can perform a pace/speed during of the program; focus pace is important. By will allow you to get different speeds it Threshold test on a these sessions as a on technique and shortening your sets used to your bike, key to maintaining Watt bike if you have reference of your execution of the as the session goes and if you’re thinking good race pace. access and use the speed for a given movements on you allow more about changing the Shorter efforts in the date to set your effort. rest and time to positions or using pool allow you to target zones for the This is a sub refocus on your aero-bars then the focus on technique. duration of this plan. maximal effort and stroke. more you can get should feel used to them the comfortable. better.

[email protected] www.rgactive.com

RG Active – 16 Week Olympic Distance Triathlon Plan – Page 4 WEEK 2 GOALS DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Building on the first week slightly, but not Strength & too much, so as to SESSION Bike Swim & Run Rest Run Run Bike allow recovery. Swim Pace judgement and DURATION 60 min2.5 km 25 km 2 km/5 km 3 km 10 km 40 km learning times for completing distances INTENSITY Drills/Intervals Intervals Interval/Threshold Fartlek Hills “just ride” etc. SESSION Strength: 3 km warm up Swim: Run: Head out for a Head out for a ride Program 1b @RPE 4-5 Session #8 Run at random steady run around at an RPE 5-8, Getting to know the DETAILS intervals and RPE 5-7. some mixed efforts, weights needed for Swim: 2 km @RPE 8 Run: varying levels of taking in hills as each exercise on the Session #7 3 km @RPE 5 Run at a steady but intensity. This can Aim to include they happen and strength program 4 x through sustainable Threshold be done over flat or some undulation in making use of any pace that is you undulating ground. your route, holding flat safe areas to Taking note of your 2 km warm down maximum effort for the effort level on put a little power pace for a given @RPE 4 5 km. This will give the hills, both up down. distance and intensity you a time/pace to and down. Up hills will make setting pace work with for later are great for in later session more sessions. building strength, accurate and effective. but downhill control is very important for good run form and foot strike efficiency.

KEY FOCUS Body position and Working towards a Pace control and good Holding a pace. Maintaining pace Working at mostly kicking efficiency threshold pace, form. even on undulating aerobic & threshold. WEEKLY setting a pace for terrain. RPE 5-7. DISTANCE: later sessions 89 KM NOTES Kicking work will aid Session may be Maintain form even Strength training is You may utilise Learning to vary the body position and done on indoor when working hard. valuable for making sessions like these pace on the bike rotation through the trainers where This will be important you more "robust", as off-road will keep training hips which will propel practical, however for efficient come race but exercises must sessions. The interesting, but will a better stroke. don't ignore value day. be performed mixed terrain & also teach pace Shorter efforts will of getting out on the correctly; focus on surface will judgment and your introduce speed work bike technique. Run challenge you more ability to overtake should be short and and may also be a cleanly sharp nice break from tarmac.

[email protected] www.rgactive.com

RG Active – 16 Week Olympic Distance Triathlon Plan – Page 5

WEEK 3 GOALS

DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Consistency; keep the routine going. Modify Strength & session timings to fit SESSION Bike Swim & Run Rest Strength Bike Brick your schedule if need Swim be or if you find one session fatigues you for DURATION 60 min/2.5 km 25 km 2 km/11 km 60 min 40 km 15 km/5 km another too much

INTENSITY Drills/Intervals Mixed effort Intervals/Steady “Just Ride” Mixed Your first brick session SESSION Strength: 5 km @RPE 5 Swim: Strength: Maintain a steady Bike @RPE 5-6 is a change to is a DETAILS Program 1a 5 km @RPE 6-7 Session #4 Program 1b effort level RPE 5-7, steady effort chance to play around 5 km @RPE 5-6 pacing yourself on with any set up changes Swim: 5 km @RPE 7-8 Run: any climbs you Run @RPE 6-7 or attempting a Session #7 5 km @RPE 5-6 "just run" come across. steady effort quicker/flying mount or RPE @6-7 Use gears to control dismount. Perfecting Use the gearing to Aerobic or tempo. cadence to keep in Moderate effort bike this is free speed. keep your cadence Maintaining a steady comfort zone. with harder run; between 85-95 HR throughout. running on tired legs

KEY FOCUS Leg & head position Pacing & cadence; Run posture/form and Execution & posture Holding form while Getting used to in the water. Pace & working at aerobic & ability to hold pace and during exercise working hard running firm off the WEEKLY speed. threshold levels. technique. bike DISTANCE: 102.5 KM

NOTES Continuing with Pace control; having The focus of this run Third week in, the Keep relaxed in your Given the small body positioning and the ability to switch should be feeling exercises should positon and margins between kicking drills, moving pace based on comfortable with the start to get easier as consider how you more competitive into pacing with perceived effort will distance, focusing on your body begins to maintain efficiency athletes, perfecting short sets with some be a key skill in your posture and run adapt. Keep paying through position, transitions a good sprint work. pacing in a race form, finishing feeling attention to good technique and way to shave off strong. body position adapting to time. Try not looking at your environmental tracker, purely go on conditions. feel to see how consistent you can be.

[email protected] www.rgactive.com

RG Active – 16 Week Olympic Distance Triathlon Plan – Page 6 WEEK 4 GOALS DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Stick to the increases in distances as best Strength & you can, and where it SESSION Bike Swim & Run Rest Run Swim & Run Bike fits. Swim You might be able to DURATION 60 min2.5 km 30 km 2 km/12.5 km 6 km 2 km/5 km 50 km identify areas where INTENSITY Drills/Intervals Intervals Intervals/Steady Tempo Drills/Track Hills you need more work. So perhaps structure SESSION Strength: 5 km @RPE 5 Swim: Run RPE 6-7: Swim: Steady state ride your week so you get DETAILS Program 1a 5 km @RPE 6 Session #5 Tempo run at best Session #5 with some hills these key session in 5 km @RPE 7 sustainable pace, included. Maintain when you’re more Swim: 5 km @RPE 8 Run RPE 5-6: just below threshold Run: steady cadence fresh. Session #8 5 km @RPE 7 Steady effort, aim to Session #1 and rhythm. Pace 5 km @RPE 6 hold pace even in judgement on hills. later stages when If you training using Use the gearing to you’re tired. If you HR or Power, then keep your cadence like, you may do this make sure by now between 85-95 session as a trail/off- you’re using thesis road session. It builds information for pace strength and adds consistently in variety. sessions.

KEY FOCUS Body position, Pace judgement Run: Keep it aerobic Learning to run at Arm position, Pace judgement on rotation through the and working at so you can hold a pace and maintain rotation & speed hills & descending WEEKLY hips higher efforts steady pace it work skills & position. DISTANCE: throughout 110 KM NOTES Your kicking should This may be Steady effort at a You should already 1 arm drills aid Practice hills in and be already feeling performed on a below max pace, be feeling some rotation & stroke out of the saddle. better, but still keep turbo or outside, focusing on holding improvements to efficiency. Keeping Use a range of body position in mind whichever is form and keeping the consistency of the other arm out in gears so your and legs high in the convenient each km the same you pacing. front, aim to breathe cadence is more water. Think about speed. If your form every two strokes. versatile. rotation through the suffers then slow the Improved hips. pace. Track sessions a descending skills great for pacing, and will improve the working on speed speed you can development. maintain safely.

[email protected] www.rgactive.com

RG Active – 16 Week Olympic Distance Triathlon Plan – Page 7

Week 5 GOALS

DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY One month in you'll be starting to feel Strength & Strength & improvements in SESSION Bike Swim & Run Rest Swim Brick fitness from training. Swim Run Stick to the increases DURATION 60 min/2.5 km 30 km 2.5 km/7.5 km 60 min/7.5 km 2.5 km 20 km/5 km in distances as best INTENSITY Drills/Intervals Intervals Intervals/Track Tempo Drills Negative split you can, and where it fits. SESSION Strength: 5 km @RPE 5 Swim: Strength: Swim: Ride the first 10 km DETAILS Program 1a 5 km @RPE 6 Session #8 Program 1b Session #7 @RPE 5, then the By now you should be 5 km @RPE 7 second 10 km getting more familiar Swim: 5 km @RPE 8 Run: Run: @RPE 7 with judging your effort Session #7 5 km @RPE 7 Session #3 Tempo run at best on the RPE scale, but 5 km @RPE 6 sustainable pace, Run off the bike at might also be seeing just below threshold RPE 6 for 2.5 km improvements to Use the gearing to then finish @RPE 8 speed/times for the keep your cadence same perceived RPE between 85-95 or HR. this is aa sign of improved fitness. If outside find a loop or out-and- back that you can do set efforts at a controlled pace.

KEY FOCUS Body position, Pace judgement Run: Keep it light so Learning to run at Arm position, Pace control and rotation through the and working at you can hold a steady pace and maintain rotation & speed running well on WEEKLY hips higher efforts pace throughout and it; just below target work tried legs. DISTANCE: good run form. race pace. 72.5 KM NOTES keep body position in This may be As you fatigue The strength Start looking at the Set out your run kit mind and legs high in performed on a technique may suffer, program should be consistency of so that you spend the water. Think turbo or outside, so for both your getting easier and efforts and distances minimum time about rotation whichever is swims and longer you should be from session to between your bike through the hips. convenient runs pay attention to increasing your session to see and run Keep efforts of the your form towards the weights/times of improvements in same distance end of your session. each exercise. pacing and fitness. consistently paced.

[email protected] www.rgactive.com

RG Active – 16 Week Olympic Distance Triathlon Plan – Page 8

WEEK 6 GOALS

DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY By week 6 you should be more settled with the Strength & routine and moving any SESSION Bike Swim & Run Rest Run Swim & Run Bike sessions to fit in with Swim your day to day life.

DURATION 60 min/3 km 25 km 2.5 km/12.5 km 7.5 km 2 km/5.5 km 70 km As the bike distance INTENSITY Drill/Intervals Intervals Steady Hills Drills/Track “Just Ride” increases you should start to find a SESSION Strength Program 3 km Warm up Swim: Run: Swim: Head out on a route comfortable DETAILS 1b @RPE 4-5 Session #8 Run over a course Session #6 with varying terrain, speed/rhythm with your You may use fins for of mixed/undulating aiming to keep a peddling that will Swim: 1 min @RPE 5 kick work & FS in terrain that will Run: steady tempo. become your natural Session #9 6 min @RPE 6 between to add in a provide natural Session #1 cadence. Use gears to 1 min @RPE 7 strength element variation, or you can Use longer rides to keep you in this range. 1 min @RPE 8 do repeat of a hill practice pacing and 1 min @RPE 9 Run: that takes 2-5 getting used to a RPE 5-6 Steady state minutes to ascend. more aero position The bike distance isn’t Repeat as many effort, start slightly These are good where possible; bent super high, but this times through until easier than your sessions to elbows, low on the should mean you’re you reach 23 km. normal aerobic pace, complete off-road, bars/drops or aero able to work hard and then settle into a but it’s not essential. bars if you have smarter in the miles you 2 km Warm down steady rhythm. You them. do. @RPE 4 should pace this to be completed comfortably.

KEY FOCUS Pace control and Adjusting and Moderate effort with Recovery from Swim; endurance & Utilising the best repeatability of each holding speed & sustainable form harder efforts. arm position in position or gear for WEEKLY set time. recovery from throughout Improving run speed water. the type of road DISTANCE: efforts Run: pacing over you’re on shorter distance 128 KM NOTES Keep body position Remember RPE 6 is Remember that The strength Small increases in Start looking at your in mind and legs your sustainable building run endurance program should be pace over short sets average speed over high in the water. moderate pace, is as much about getting easier and in the pool or on the these rides. They The rotation through then building up maintaining run form you should be track translate into should be below the hips should through to RPE 8 as well as speed and increasing your quite big gaps at your expected race dictate your kick. being your threshold distance weights/times of race distance, look pace (because of Try to keep your pace (Race pace) each exercise. for small, consistent traffic, junctions etc.) form when working with RPE 9 being improvements but a good hard, as this is when unsustainable for where you can. indication of your it may drop slightly. much longer than 1 progress over the min program.

[email protected] www.rgactive.com

RG Active – 16 Week Olympic Distance Triathlon Plan – Page 9

WEEK 7 GOALS

DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY If you’re planning to use a new pair of shoes, Strength & Strength & now’s a good time to SESSION Bike Swim & Run Rest Bike Brick get them so you’ve time Swim Swim to wear them in. Also, if you’re intending on DURATION 60 min/3 km 30 km 2 km/7.5 km 60 min/2 km 50 km 20 km/5 km going sockless, then it’s a good idea to do some INTENSITY Drills/Intervals Intervals Interval/Track Drills/Intervals “Just Ride” Tempo of your runs like this to SESSION Strength: 5 min warm up Swim: Strength: Endurance ride over Complete your toughen up your feet. Use talc to avoid DETAILS Program: 1a @RPE 4 Session #4 Program 1b varied route some bike/run brick in a hills and some flat. tempo/race pace rubbing. Swim: 5x5 workout: Run: Swim: Use a base RPE 5-6 format; holding a Session #10 5 min @RPE 6 Session #2 Session #5 and then attack hills, firm but slightly Nearly half way 5 min @RPE 8 pacing yourself up below threshold through, you should be so that you can pace on the bike feeling fitter, but also Repeat until you continue your effort and then running make sure you're reach 28 km then at the top. Use fast hard off the bike. resting enough and ride easy for flat sections to getting suitable remaining time practice your aero Bike @RPE 7 recovery nutrition. @RPE 4 position Run @RPE 8 As the weekly distance increase make sure you’re sleeping and eating enough to recover.

KEY FOCUS Pace control and Longer threshold Swim; drills & speed Breathing control & Holding a base pace Learning to run hard repeatability of each efforts to get you rhythm & learning to with select efforts off a hard bike WEEKLY set time. used to race pace Run; steady pace & breathe to your DISTANCE: good form. weaker side. 119 KM

NOTES If you cannot repeat While this session Remember that Your strength Use hills for strength Practice with the times from each may be done building run endurance program should now building and gearing to find and set, adjust your outside on a flat is as much about be seeing effects in descents for maintain a steady speed, as pace loop; it's a good maintaining run form your swim, bike & handling skills. cadence/rhythm so consistency is key. Be one for the as well as speed and run strength. you can control your strict with your turn turbo/indoor trainer distance. This is the Increase the effort. around times, either too. longest run of the intensity where Settle into a run going “off” a set time program possible, but always pace quickly. or limiting yourself to execute good form. Practice set up in a set rest time. transition so you can save valuable time

[email protected] www.rgactive.com

RG Active – 16 Week Olympic Distance Triathlon Plan – Page 10 Week 8 GOALS DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Make sure you're taking enough water Strength & Swim & out on longer rides & SESSION Bike Swim & Run Rest Run Bike experiment with Swim Run electrolyte drinks & any race fuel you might be DURATION 60 min/3 km 25 km 2.5 km/5 km 14 km 1 km/5 km 80 km planning to use. INTENSITY Drills/Intervals Intervals Intervals/Track Steady OW/Tempo Hills Strength@ 5 km @RPE 5 Swim: Run: Swim: Steady state ride Use longer sessions to SESSION experiment with DETAILS Program 2a 3 km @RPE 6 Session #7 The longest run of Open Water with some hills 2 km @RPE 8 the program. This acclimatisation. included. Maintain fuelling and start to Swim: 5 km @RPE 5 Run: will test if you’re Optional session, steady cadence think about what Session #9 3 km @RPE 6 Session #1 able to hold good just a chance to dig and rhythm. Pace strategy you’ll use on 2 km @RPE 8 Aim to hit the 800s at run form. Pace out the wetsuit & get judgement on hills. race day. 5 km @RPE 5 5 sec per lap faster @RPE 5-6 with the in the water. 3 km @RPE 6 than the 1600, and aim to finish with If you’re keeping track 2 km @RPE 8 the 400s another 3-5 consistent pacing. Run: of your training via seconds per lap Running of fatigued fitness tracker, look at Progressive quicker. BUT; each legs from regular training routes intervals; because repeated distance yesterday’s session; and look at your pace the steps between must be consistent. head out for a 5 km for a given effort. stages are less, Tempo run @RPE Comparing progress you HR has time to 7-8. over track session will adjust so you can help you see pace adjust & maintain improvements pace.

KEY FOCUS Catch & Pull; stroke Pace judgement Run: Aim to match or Easy pace, Open water Pace judgement on efficiency. and working at beat previous times. endurance, holding acclamation. hills WEEKLY Head position when higher efforts Keep consistence run form. DISTANCE: breathing with efforts. Running hard on tired legs. 138 KM NOTES Your kicking should Changing You should be able to Having the Depending on how Running up and be already feeling effort/speed gently repeat your efforts of endurance to run early in the season down hills better, but still keep allows HR and the same distance in beyond your race you get in, the water increases strength. body position in mind breathing rate to the pool and the track, distance will may be cold, so take Control pace on and legs high in the increase to avoid so don’t push too hard improve your ability time to acclimatise; ascent so you're water. Think about Oxygen debt, so on the first ones. This to work hard over a focus on breathing & able to continue at rotation through the you can maintain will all help in race distance. stroke rate as these a good pace once hips. Whenever higher efforts for teaching you to pace become erratic in at the top. you’re getting tired, longer. yourself. cold water. focus on your position and rotation.

[email protected] www.rgactive.com

RG Active – 16 Week Olympic Distance Triathlon Plan – Page 11

WEEK 9 GOALS

DAY "Time Trial" week. This MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY is an opportunity to test how far you've come Strength & Strength & SESSION Bike Swim & Run Rest Bike Brick and get an idea of Swim Swim where you'll be setting your race target pace. DURATION 60 min//3 km 25 km 2.5 km/10 km 60 min/2 km 50 km 25 km/7.5 km If you've not already; INTENSITY Drill/Pacing TT Drills & TT/Tempo Intervals/Drill Hills Race test TT start thinking about SESSION Strength: 1 km warm up Swim: Strength: Option 1: Use this brick hydration and fuelling DETAILS Program 2a @RPE 5 Session #8 Program 2b Steady state ride on session as an for longer rides and a hilly route. Hold a opportunity to test perhaps experiment Swim: Once warmed up Run: Swim: base of RPE 6 and out your target race with various drinks/gels Session #10 using your pace 10 km Time Trial; Session #6 hit hills with RPE 8+ pace over a slightly if you're planning to from previous Using your training shorter distance. take them come race session aim to hit pace as a guide aim to Option 2: if you You’ll be able to day. your threshold complete the best don’t have many pace your bike and speed for the rest of possible 10 km run hills in your area, test to see if you’re the distance. you can. perhaps plan a able to hold your route where you can target pace running Warm down, easy ride out to one hill, off the bike. leg spin afterwards and repeat climb it for a couple as part of a small minutes. loop or just up & down, for 45 minutes and then return along your route on the flat. KEY FOCUS Pace control and Maintaining intensity Start at just below your Progression though Holding a steady Holding repeatability of each with minimal change target pace and aim your movement in pace, keeping threshold/target WEEKLY set time. in pace. for a negative split. the strength session intensity on hills. pace DISTANCE: 125 KM NOTES If you cannot repeat This should be done Use the time from this 2 months into a Pace your hill climbs Set up your the times from each on a flattish route. run as a guide to strength program so that you can transition kit, so you set, adjust your Alternatively this where you are. From you should be continue at the top. can switch from bike speed. Be strict with may also be done here you can update starting to feel Don’t overcook your to run asap. Using your turn around on a turbo trainer, your training pace and stronger in your climbs otherwise your Trisuit/kit will times, either going WATT bike or gym target race plan. movement and your pace off the top save time changing. “off” a set time or bike. The idea is to notice the exercises may suffer. limiting yourself to test how well you are easier. This will 15 sec rest on can hold a goal race translate into better shorter sets. pace and help you performance in your swim, bike & run.

[email protected] www.rgactive.com

RG Active – 16 Week Olympic Distance Triathlon Plan – Page 12 WEEK 10 GOALS

DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Any new kit you're planning to use should Strength & be use in training to test SESSION Bike Swim & Run Rest Run Swim & Run Bike it; new goggles (tinted Swim for open water), trainers, elastic laces, DURATION 60 min/3 km 30 km 2.5 km/12.5 km 7.5 km 2.5km/5 km 80 km bike shoes, tri suit etc. INTENSITY Drill/Intervals Intervals Intervals/Steady Track OW/Tempo Steady/Aerobic You need to make sure it all fits and works SESSION Strength: Incremental set: Swim: Run: Swim: One of your longer where you need it. DETAILS Program 2a Session #7 Session #3 Open water; take rides I n this 10 km @RPE 5 time to ensure your program; aim to fuel A good start in open Swim: 10 km @RPE 7 Run: suit is fitted properly well before this ride water and being able to Session #9 10 km @RPE 8-9 Steady, sub-max effort each time you swim, and hold as near to settle into your pace will @RPE 6 as better shoulder your desired race count a lot towards a Count stroke per Getting used to an movement will mean pace as possible. good swim time. length as a way of increasing intensity a better stroke. Be creative with the keeping your which will feel like Take time to warm route if you like, add As the volume technique in check; it’s getting up too, practice this in some hills as well approaches the highest if you have to particularly hard at over a couple as some fast, flat in the program, ensure increase your the end. minutes, as this is sections to power you’re resting enough, strokes, you’re usually what you along. and look at your day-to- losing efficiency, or If you’re doing this have on race day day nutrition to see if fatiguing. set outside where once you’re in the you’re fuelling your the ground naturally water. training correctly. varies, then try to Practice breathing make your average to both sides and HR higher by 5-10 sighting. beats every 10 km. Run: Tempo, @RPE 6-7 KEY FOCUS Head position when Pace control, Run: Holding a steady Pacing is important; Run: Hold a pace Holding efforts for breathing, arm knowing what’s pace, finishing as work had but make just below target longer WEEKLY position; maximising easy and what’s strong as you started. sure you’re able to race pace DISTANCE: stroke length. hard. maintain efforts. 143 KM NOTES When working hard While this session Ensure you warm up Track sessions Being able to cope If you can hold your or fatiguing, keep may be done prior to running; foam should feel hard. with all conditions 40km race pace for extra attention to outside on a flat rolling & mobility work They’re almost all will make you a longer than your you kick neatness, loop; it's a good one to allow better run done at above race more rounded race distance, and good hip for the turbo/indoor form. This run should pace. This is where swimmer, so learn you’re more likely to rotation. trainer too. be completed at below you peak fitness to cope with cooler be able to run race pace comes from, but water, wind & strongly off the bike. remember that your waves, and run form is swimming into early important. morning sun

[email protected] www.rgactive.com

RG Active – 16 Week Olympic Distance Triathlon Plan – Page 13

WEEK 11 GOALS

DAY Manage fatigue, and MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY sessions around your life. If you’re not feeling Strength & Swim & Strength & SESSION Bike Rest Swim Brick recovered from session, Swim Run Run then re-arrange them to fit in, or modify the DURATION 60 min/3 km 40 km 2.5km/10 km 60 min/7.5 km 2.5 km 30km/5 km distance to allow more rest and focus on INTENSITY Drills/Intervals Hills Drill/Int/Steady Track OWS Mixed effort Focus on your ability to SESSION Strength: Using a hilly route or Swim: Strength: Swim: Option 1: Program 2a one with at least Session #8 Program 2b By now you should Split into two mini- hold higher efforts for DETAILS one good climb that be back into the bricks of 15k/2.5k longer Swim: takes >3 min to Run: Run: swing of open and do twice Session #10 ascend. Steady sub maximal Session #2 water. So start to go through, for more Use hills sessions to Mix up between pace, holding good through shorter race transition practice focus on power and seated and standing form throughout. If you pace efforts. and more speed bike handling. climbing, keeping wish to do this run off- Depending on your work rhythm. Get used to road you can. It’s add swim course, look to Keep improving open descending too. variety but also do 400-750 m Option 2: water skills & naturally changing efforts. Practice Complete through confidence If completing surface and terrain will starts, sighting, exit once at race pace. indoors; simulate improve strength and etc. Throw in a quick hills with gearing run form. transition practice after and resistance. In & Sub-maximal pace your OWS; getting out saddle efforts. RPE 6-7 wetsuit off asap while still moving, running after a swim.

KEY FOCUS Pace control and Climbing, Focus on run form and Hold form, and Working to improve Set at race pace. being able to repeat descending, posture especially ensure times are open water speed. Running well off the WEEKLY pace of each set. maintaining rhythm when you begin to tire. repeated on shorter bike. sets. DISTANCE: 100.5 KM

NOTES While aiming to If you've not a hilly Ensure you’re The longer set Adapting your Experiment with swim hard on the route you can do hydrated and perhaps should be closer to stroke to wearing a different positions shorter efforts, also plan a 5-8 km loop practice with any your goal race pace. wetsuit will help you on the bike; hoods, try to maintain good around 1 particular energy products you’re The shorter sets be faster in the drops etc., aiming to alignments and form hill and rep around planning to use on should be faster. water, If possible be more 'aero' in the water since that. race day. swim with a similar where it counts. losing technique will standard swimmer make you slower. to practice drafting and swimming in close proximity.

[email protected] www.rgactive.com

RG Active – 16 Week Olympic Distance Triathlon Plan – Page 14 Week 12 GOALS DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY This is your second largest volume week, Strength & so ensure you allow SESSION Bike Swim & Run Rest Run Swim Bike sufficient fuelling and Swim recovery/sleep.

DURATION 60 min/2.5 km 50 km 3 km/7.5 km 5 km 2 km 80 km Stick to the increases INTENSITY Drills/Intervals Efforts/Hills Intervals/Track Fartlek Open Water Hills in distances as best you can, and where it SESSION Strength: If using an indoor Swim: Run: After a brief warm Steady state ride fits. DETAILS Program 2b trainer, following a Session #9 Random intervals up: with some efforts 5 min warm up, based on how Split this swim into and/or hills The more familiar Swim: structure a set of Run: you’re feeling or 2-3 even distance included. Maintain session in the program Session #7 hills or efforts: Session #3 landmarks on your efforts. steady cadence should be seeing 5 min @RPE 8+ route; short- To test your pacing and rhythm to keep noticeable 5 min @RPE 5-6 medium burst of swim each effort at a constant work improvements. If And repeat through speed. Trail running the same time but rate on climbs and you’re happy to do so for the duration. at a constant speed with the following flat. you can tweak provides a similar pacing: sessions e.g. swims to If outdoors, target “random” 1) Steady If you have access work on weaker areas this session as a fluctuation in HR 2) Slow>fast to your race course, like drills or sprints. hill session. Use and effort. 3) Fast>slow you could do a the hills as above recon ride (2 laps). threshold efforts RPE 8-9, then recover on flats and down hills.

KEY FOCUS Body position, Strength on the Run: Keep it light so Adding some fun Open water pacing Maintaining steady rotation through the bike, working with you can hold a steady into training but & technique RPE 6-8 WEEKLY hips elevated HR and pace throughout also learning to DISTANCE: recovery. return to base pace following effort. 150 KM NOTES Your kicking should Working above Steady effort at a Your average pace Pacing in a pool is Being able to ride be already feeling your threshold HR below max pace, should be similar to easy because you your race route give better, but still keep will improve fitness. focusing on holding an aerobic (RPE 6- have regular turns you more body position in mind But also; feeling form and keeping 7) run but with lots and can see a confidence on and legs high in the what it’s like to go each km the same of variation in clock/watch to keep descents & corners. water. Think about up a hill ‘too hard’ speed. If your form speed. This can be you on track. In You can also pace rotation through the will help you suffers then slow the a good session to open water there’s judge climbs and hips; this is where manage your pace pace. do with a friend, less reference points look for prevailing your stroke power come race day. since you can take so you have to rely wind direction etc. comes from. turns to call sprints, on how you feel. or efforts.

[email protected] www.rgactive.com

RG Active – 16 Week Olympic Distance Triathlon Plan – Page 15

WEEK 13 GOALS

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY This is a high volume DAY week for running and Swim & Swim & Strength & your last tough one SESSION Bike Rest Swim Brick before you begin to Strength Run Run taper down.

DURATION 3 km/60 min 50 km 3 km/12.5 km 60 min/7.5 km 2 km 40 km/7.5 km Speed work and pacing Intervals/neg. is key INTENSITY Drills/Intervals Mixed effort Track Open water Bike/Run split Start to think about how SESSION Swim: Preferably outdoors Swim: Strength: Longer steady Race simulation: much fluid you're using DETAILS Session #10 ride on a naturally Session #9 program 2B duration swimming, Using your intended in training as a varied route. Add in run through wetsuit race kit, clothing predictor of what you'll Strength: some harder Run: Run: fitting, lubricant, and etc. need on race day Program 2A “fartlek” style 12.5 km negative split; Session #2 use your tri-suit efforts. Break the run into 5 x underneath. Bike: warm up over Pick a route where 2.5 km sections and Practice your the first couple of you can practice aim to run each sighting and start to km then build into longer aerobar/drop section around 5 play around with RPE 8. efforts to work hard sec/km faster than the speed work in a lower position previous, ending up at Run: strong off the race pace for the last bike and into race 2.5 km pace as soon as you can RPE 8+

KEY FOCUS Pace control and Simulating holding a Pace control Speed work and Swimming an being able to repeat pace in a race with pushing into peak accurate course WEEKLY pace of each set. shorter higher fitness and holding pace in DISTANCE: efforts like open water hills/overtaking 125.5 KM NOTES Final fitness push. If being performed If you've got any new If you haven't Strength session Even though we Prep you bike as The hard work you do indoors, replicate a shoes for race day, already start here are now key in want to try and race you intend to on here will fine tune session from an start to wear them in thinking about keeping your body at a steady pace, race day; bottles, your race fitness. earlier week. now, similarly if you're recovery massage. mobile and working mixing up your nutrition, spares etc. using elastic laces With the volume of muscles that you'll speed will simulate Field test all your practice running in training you're doing be relying on. fatigue or being out planned equipment them when running your body will thank of breath and help and transition hard you for a little you learn to cope strategies. maintenance. with it.

[email protected] www.rgactive.com

RG Active – 16 Week Olympic Distance Triathlon Plan – Page 16 Week 14 GOALS DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY The longest week on the plan and the last Strength & Bike & Swim & long week before you SESSION Bike Run Rest Bike begin to taper down Swim Run Run This week is about endurance, and about DURATION 60 min/3 km 50 km 12.5 km 25 km/7.5 km 2 km/5 km 80 km maintaining race pace INTENSITY Drills/Intervals Inter/Fartlek Steady Inter/Tempo OW/Track Hills efforts in shorter distances. SESSION Strength: Indoors: Run: Plan a hilly route or Swim: Steady state ride DETAILS Program 2a 5 km Warm up @RPE 6-7 laps of one or two Run through a prep with some hills By the end of this week @RPE 4-5 hills. Effort level: as if race day; get included. Maintain you will have a good Swim: Steady effort, keep it your suit on in plenty steady cadence idea of your race plan Session #10 1 min @RPE 5 aerobic and run over RPE 7-9 Hills of time, fit it properly. and rhythm. Pace and be able to set a 6 min @RPE 6 a route of your RPE 5-7 Flats Warm up on land, judgement on hills. realistic target and 1 min @RPE 7 choosing. If you’re off- then get in and RPE 6-7 plans your pacing and 1 min @RPE 8 road or on a hilly acclimatise and Average RPE nutrition strategy 1 min @RPE 9 route, pace yourself to warm up within 2 around this. keep effort in the should be similar to minutes (similar Repeat until 3-5 km correct zone. sustained race what you’ll have on to go, then cool pace. race day) then do a Make sure you have all down @RPE 4 practice start and the equipment you swim race distance. need, and any last Outdoors: Run: Use remaining minute purchases are Fartlek ride with @RPE 7 just below distance for sprints. tested in training over longer efforts on race pace (or 5-10 race distance at least. hills or segments of sec per/km slower) Run: your choosing. Session #1 KEY FOCUS Strength; focus on Holding threshold Focus on run form, Control of efforts Swim: Working at Pace judgement on form on harder sets. pace for longer posture and finishing and pacing race pace. hills WEEKLY Swim; really push for feeling strong. DISTANCE: improved times on sprint sets. 185 KM NOTES Longer swim sets Being able to work Steady effort at a The strength Final race pace Try to spend as should feel easy now, above and below below max pace, program should be prep. Polishing off much time in your and you should be your threshold/race focusing on holding getting easier and you technique and aero position or on able to hold a good pace and then form and keeping you should be race pacing. the drops if on a pace even at the end return to working each km the same increasing your road bike. Learning of a session. Start to there is a useful effort level or HR. weights/times of to maintain an aero think about your race skill for racing on each exercise. position even when pace and replicating courses with getting tired, will this in your medium challenging terrain make you more efforts. or technical efficient. segments.

[email protected] www.rgactive.com

RG Active – 16 Week Olympic Distance Triathlon Plan – Page 17 WEEK 15 GOALS

DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Brining the volume down and working on Swim & Strength & speed will let your body SESSION Bike Swim & Run Rest Swim Brick start to recover while Strength Run acting as a last surge for your peak fitness DURATION 45 min/3 km 30 km 2.5 km/5 km 45 min/5km 2 km 25km/7.5 km INTENSITY Drill/Interval TT Intervals/Track Tempo/neg. Open water Everything should be aimed at setting up SESSION Strength: Preferably outside Swim@ Strength: If you like you can Race day your race plan. DETAILS Program 2a on a route you know Session #8 Program 2b do this session as a simulation: well and can ride straight 2 x 1 km Use all your kit and NB; All plans need to Swim: hard safely. Aim to Run: Run: swim TT. Otherwise practice how you'll be flexible, this is a Session #9 complete the ride at Session 1 Steady pace @RPE break it up into lay it out come race critical stage in training race intensity. 7-8 shorter/faster day. and if you feel over RPE 7-8 Aim to run the efforts. Where ever Bike & Run @RPE fatigued you must rest, second 2.5 km you feel you stand 7-8 working on your as this will prepare you If weather allows, slightly quicker than to gain the most, pacing and trying to better than overtraining. use race kit as well: the first. About 5 based on how your settle into your run Shoes, sec/km quicker. training has gone. as soon as you can socks/sockless? off the bike. Work Trisuit If swimming with a on transition time Sunglasses group, practice starts, drafting & turning buoys in close proximity

KEY FOCUS Pacing and speed Sustained race Speed, pacing, Pacing and running Distance, breathing, Transition speed, work pace consistency. Aiming to a negative split. sighting, pace. pacing WEEKLY better times from 3-4 DISTANCE: weeks ago. 82.5 KM NOTES Maintaining for even keep hydrated and Bringing the volume Keeping your Run through the Everyone lays out when working hard note your intake, down and working on muscles working, race instructions transition slightly and when beginning practice nutrition pace consistency but more and think about the differently. Find to fatigue. strategy towards your desired importantly keeping type of course what works for you race pace them mobile and you’re swimming. and practice it; e.g. recovering will be Consider the length race belt, elastic important for being of transition too. laces, nutrition at your best on day

[email protected] www.rgactive.com

RG Active – 16 Week Olympic Distance Triathlon Plan – Page 18 WEEK 16 – Race Week GOALS

DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY The hard work is done, nothing you can do now Strength will make you fitter. So SESSION Swim Bike Run Run Swim RACE DAY the focus here is to (Run) maintain your peak while allowing recovery. DURATION 1.5 km 15 km 2.5 km 30 min 2 km 1 km 1.5/40/10 km INTENSITY Keep the sessions high Mixed Mixed efforts Mixed efforts Easy Easy Easy Race Pace quality with good pace SESSION 200 m warm up Final pre-race Run at a steady pace Just do the WARM- Still warming up Relaxed effort The hard work is work DETAILS 200 m pull buoy check; ride a steady focusing on your form UP/flexibility part of beforehand this swim, loosening off over, stick to what @RPE 6 effort bike in race and keeping a light your routine ONLY. should be about with a few short you know in Reduced set up, carry what foot strike. Add in keeping your legs bursts. training. Race hard, volume/distance will 400 m @RPE 7 you’re planning to shorts burst of harder If you're feeling moving. Still race well and have allow for 2 x 200 m @RPE 8 carry in the race. efforts for a little bit at good head out for a working at a good @RPE 5-7 fun! adaptation/recovery 2 x 100 m @RPE 9 Add in some bursts a time. gentle 1 km run tempo, but not quite 2-4 minute efforts. @RPE 6-8 @RPE 5-6 to keep race pace. If you’ve travelled to an 100 m warm down RPE 5-8 you lose (optional) @RPE 7 event having a run or swim when you get there can help you get over a journey

KEY FOCUS Speed, pacing, How the bike feels Run form Flexibility, recovery Relaxed form Good position, WEEKLY technique in the water. Relaxed DISTANCE: stroke. 73.5 KM

NOTES With all the training This is you pre-race This distance should If possible book a Nice short session Do your best, and under your belt, you bike check; is all in feel very easy now massage. to loosen off. You have fun! shouldn't feel tired working order, do and you should feel could even do this after this session. you have the spares good when you finish. session in open This is steady work you need. After the water for a with a few bursts. ride, clean the bike confidence boost and give the tyres a and wetsuit removal once over. practice.

[email protected] www.rgactive.com

RG Active – 16 Week Olympic Distance Triathlon Plan – Page 19 APPENDIX Rate of Perceived Exertion We will use the Rate of Perceived Exertion (RPE) scale illustrated below to determine the intensity of your sessions. These will be highlighted in each session text to make it clear as to what is expected. This table helps you understand exactly how you should feel when executing the training session. Due to the nature of the scale, it is subjective and requires you to feel how your body is responding to the exercise, when doing this consider how your heart is pumping, how quickly you are breathing, how much you are sweating and how much discomfort you are experiencing in your legs. Please remember that everybody’s RPE figure could be different to yours when exercising at the same speed because we all respond differently to exercise.

RPE DESCRIPTION

0 Complete rest

1 Very Weak: I am just about moving

2 Weak: I am walking at a faster pace and can hold a conversation easily

3 Light: I am beginning to sweat a little, but can hold conversation throughout

4 Moderate: I am very happy at this effort

5 Somewhat Strong: I am sweating more heavily and starting to feel my breathing is becoming more stressed

6 Strong: I am beginning to feel more out of breath but could maintain this pace for a few hours

7 Very Strong: My breathing is very laboured, but I can still maintain pace for an hour without slowing

8 Hard: I am starting to struggle to hold this pace and my heart is racing and am sweating heavily

9 Very Hard: This is hurting and I can only hold this effort for up to 5mins

10 Extremely Hard: I am absolutely flat out and this is sprinting. I will need to stop after 30secs

[email protected] www.rgactive.com

RG Active – 16 Week Olympic Distance Triathlon Plan – Page 20 SWIM SESSIONS SESSION 1 – 1 KM SESSION 2 – 1.5 KM SESSION 3 – 1.5 KM

WARM UP WARM UP WARM UP 100 m – FS RPE 4-5 200 m – FS RPE 4-5 200 m FS @RPE 4-5 200 m Drill (25m fist/25m FS x 4) 200 m Drill (25m fist/25m FS x 4) 200 m Drill (50m Drill/50m FS x 2) (Drill can be; Kickboard/catch-up/1-arm)

MAIN SET MAIN SET MAIN SET 2 x 200 m FS + Pull buoy @RPE 5 1 x 400 m FS + Pull buoy @RPE 5 1 x 300 m FS + Pull buoy @RPE 6 2 x 100 m FS @RPE 7 2 x 200 m FS @RPE 6 2 x 150 m FS @RPE 7 2 x 100 m FS @RPE 7 4 x 75 m FS @RPE 7-8 COOL DOWN COOL DOWN COOL DOWN 100 m – FS RPE 4-5 100 m – FS RPE 4-5 200 m – FS RPE 4-5

SESSION 4 – 2 KM SESSION 5 – 2 KM SESSION 6 – 2 KM

WARM UP WARM UP WARM UP 400 m FS @RPE 5 200 m FS @RPE 5 400 m FS @RPE 5 400 m FS + Pull @RPE 5-6 300 m Drill (25m 1-arm FS/25m 1-arm FS/50m FS 100 m Kicking w/kickboard x 3) MAIN SET MAIN SET MAIN SET 200 m FS @RPE 6 400 m FS @RPE 5-6 400 m FS + Pull buoy @RPE 5-6 100 m FS @RPE 7 200 m FS + Paddle + Pull buoy @RPE 6 200 m FS @RPE 6-7 50 m FS @RPE 8 4 x 200 m FS @RPE 7-8 (30 sec rest) 2 x 100 FS @RPE 8 COOL DOWN COOL DOWN COOL DOWN 150 m – any stroke RPE 4-5 100 m – any stroke RPE 4-5 100 m – any stroke RPE 4-5

[email protected] www.rgactive.com

RG Active – 16 Week Olympic Distance Triathlon Plan – Page 21 SWIM SESSIONS SESSION 7 – 2.5 KM SESSION 8 – 2.5 KM SESSION 9 – 3 KM

WARM UP WARM UP WARM UP 200 m FS @RPE 5 400 m FS @RPE 5 400 m FS @RPE 5+ 200 m Drill (25m fist drill/25m FS x 4) 400 m Drill (50m kick/50m FS x 4) 100 m Kickboard 200 m FS + Pull buoy @RPE 6 100 m FS + Pull buoy @RPE 6

MAIN SET – Repeat twice through MAIN SET – repeat twice through MAIN SET – repeat three times through 1 x 400 m FS @RPE 5-6 400 m FS @RPE 6 1 x 200 m FS @RPE 6 2 x 200 m FS + Paddles @RPE 6-7 200 m FS @RPE 7-8 2 x 100 m FS @RPE 7 (paddle + pull optional) 2 x 100 m FS @RPE 8 100 m Mixed stroke @RPE 5-6 4 x 50 m FS @RPE 8+ COOL DOWN COOL DOWN COOL DOWN 100 m – any stroke RPE 4-5 100 m – FS RPE 4-5 100 m – any stroke RPE 4-5

SESSION 10 – 3 KM SESSION 11 SESSION 12

WARM UP WARM UP WARM UP 400 m warm up FS @RPE 5 100 m Kicking

MAIN SET MAIN SET MAIN SET 1 x 400 m FS @RPE 6 (45 sec rest) 2 x 200 m FS Paddle + Pull buoy @RPE 7 (30 sec rest) 4 x 100 m FS @RPE 8 (20 sec rest) 2 x 200 m FS + Paddle + Pull buoy @RPE 7 (30 sec rest) 1 x 400 m FS @RPE 6 (45 sec rest) 2 x 200 m Medley (if you cannot do fly, replace with FS) COOL DOWN COOL DOWN COOL DOWN 100 m – any stroke RPE 4-5

[email protected] www.rgactive.com

RG Active – 16 Week Olympic Distance Triathlon Plan – Page 22 Explanation of swim drills

Included within the swim sessions are a number of drills. Please find an explanation of each drill below:

KICK: Swim on your front and using a kickboard you use only your legs to aid PULL: Swim standard Front Crawl holding a pull buoy between your thighs. propulsion. You must kick from the hips using a straight leg action. Concentrate on Concentrate on the power needed to complete the full stroke without any kick being pointing your feet behind you and having floppy and flexible ankles. Engage your applied. You must be strict to not use any kick doing this. Do not speed your stroke core to keep your hips elevated. When using the kickboard aim to keep the board up to compensate for the lack of a leg kick. horizontal by applying a small amount of pressure down on the board thus raising your chest. You can either keep you head up or pop your face into the water to ZIPPERS: Swim standard Front Crawl, as your arm is beginning its movement up simulate the correct body position. You can use fins to help with your kick if the body trail your thumb up from the thigh, past the hip and into towards the arm pit necessary. before allowing the hand to exit the water and reach forwards. This encourages a high elbow exit from the water as well as keeping your recovery arm in close SIDE KICK: Hold the kickboard in one hand and keep that hand outstretched in front proximity to the body. of your head and body, your other arm will rest on your side. Kick from the hips with the hips facing the sides of the pool. Concentrate on pointing your feet towards the PADDLES: Wear hand paddles to apply greater resistance to the water through end of the pool with floppy and flexible ankles. Engage your core to keep your hips each stroke. This promotes greater strength through your arms and shoulders. To elevated. You should keep your face pointing down to the bottom of the pool only use paddles properly ensure that you have the correct size paddle for your hand, turning your head sideways to breathe. You can use fins to help with your kick if then when using you must enter the water with the fingers pointing down to the necessary. bottom of the pool and pull through the water with your elbow always higher than your hand. Continue to push all of the way through the stroke past your hip to get DEAD MAN FLOAT: Push off the wall keeping your arms in front of the head then full use of the paddle. when you begin to lose momentum bring your arms back to being by your sides, where they now stay. Use only your kick for propulsion, using fins where necessary. POLO-SIGHTING: Introduce some open water skills to your pool swim with this drill. Concentrate on body and head position, keep your head facing down with the chin When turning your head to breathe also turn your head forwards to look in front of slightly tucked inwards to your chest and push your chest out down towards the floor. you. When trying to look forwards activate a strong stroke that will allow you to bring The hips should gently break the surface of the water. If you become stationary your shoulders higher out of the water. Do not do this every breath, start with every simply do a few arm strokes to gain momentum again. 4 breathes and work up to every 8. Find the sighting/breathing pattern that works best for you. PENCIL FLOAT: Apply the same principles as for the Dead Man Float, except this time you keep your arms fully stretched out in front of the body and have your head HYPOXIC BREATHING: Swim standard Front Crawl and concentrate on the squeezed in between your arms. Concentrate on keeping the arms straight and long. number of strokes per breath. Begin with your normal breathing pattern and then gradually try to increase by 1 stroke at a time, building to a maximum of 7 stokes per CATCH-UP: When swimming a standard Front Crawl technique apply a slower arm breath. You must relax completely to be able to execute this drill, relax your chest, revolution so that each arm is completing a full stroke before the other arm begins neck and jaw and focus on a very slow exhalation. Alternate between breathing the next stroke. Complete a full stroke with your Right arm, holding your Left arm in patterns to simulate the unpredictability of open water swimming. a forward and outstretched position, with your Right hand coming through and making contact with your Left hand before you begin a full stroke with the Left arm. FIST DRILL: Close your hands like fists and swim normal front crawl. This takes Continue to do this resisting the temptation to begin the next stroke too soon. A away the paddle action of your hand and you will need to concentrate on the position handy tip is to use a kickboard or pull buoy and hold this in the leading hand and of your forearm to be used to pull you through the water. exchange hands between strokes. If you struggle to maintain body position doing this drill hold a pull buoy between your thighs.

[email protected] www.rgactive.com

RG Active – 16 Week Olympic Distance Triathlon Plan – Page 23

Running – Track Sessions

SESSION 1 SESSION 2 SESSION 3

Warm Up Warm Up Warm Up

400m at RPE 4-5 400m at RPE 4-5 400m at RPE 4-5

Main Set* Main Set* Main Set*

1 x 1600m 3 x 1600m 1 x 1200m

2 x 800m 3 x 800m 3 x 400m

4 x 400m 1 x 1200m

3 x 400m

1 x 1200m

3 x 400m

Total 5200m Total 7600m Total 7600m

*You should aim to run your main set as fast as you can, however the pace you set should be consistent for all of your 400m efforts for example in Session 1 the 400m pace during your 1600m effort should be the same as your final 400m effort. If you start out to fast your 400m times will start slipping. Find a pace you can maintain then gradually chip away at your 400m time gradually.

[email protected] www.rgactive.com

RG Active – 16 Week Olympic Distance Triathlon Plan – Page 24 Strength & Conditioning Session 1A Strength & Conditioning Session 1B

Warm Up Warm Up

Flexibility/Movement Duration Notes Flexibility/Movement Duration Notes

30-45 Roll over back, especially lower, to ease off Foam roller; Back 30-45 roll over back, especially lower, to ease off Foam roller; Back sec connective tissue & increase mobility sec connective tissue & increase mobility 30-45 Roll ITBs to release tension in connective Foam roller; ITB 30-45 Roll ITBs to release tension in connective Foam roller; ITB sec tissue that may inhibit knee/hip movement sec tissue that may inhibit knee/hip movement 30-45 Rolling calf’s, especially Achilles, can aid Foam roller; Calf’s 30-45 Rolling calf’s, especially Achilles, can aid Foam roller; Calf’s sec ankle flexibility and recovery from training sec ankle flexibility and recovery from training Kneeling hip flexor 30-45 Gently driving hips into stretch, with arms Kneeling hip flexor 30-45 gently driving hips into stretch, with arms stretch sec overhead to feel stretch in hips & torso stretch sec overhead to feel stretch in hips & torso Hamstring 'track 8-10 From "start" position to semi-standing while Hamstring 'track 8-10 from "start" position to semi-standing while stretch' reps holding foot, until stretch it felt, in hamstring stretch' reps holding foot, until stretch it felt, in hamstring

Main Set Main Set

Exercise Sets Reps Tempo Rest Weight Exercise Sets Reps Tempo Rest Weight

Side plank; from knees 2-3es 45sec static 20sec BW Front plank (from toes or knees) 2-3es 45sec static 20sec BW Front plank on stability ball (knees or Dead bug 2-3 16-20 Slow 20sec BW 2-3 16-20 Slow 20sec BW toes) Laying on side leg raise 2 20 Slow 20sec RB Tube walking 2 20 Slow 20sec RB Hamstring curl on stability ball 2-3 8-10 Slow 30sec BW 2 leg glute press w/foot on step 2-3 12-15 Slow 30sec BW Lateral lunge, alternating sides 2-3 20 Slow 30sec BW Stability ball wall squat 2-3 12-15 Slow 30sec BW Resistance band pull over on 2-3 12-15 Slow 30sec BW stability ball Laying over stability ball, arm raise 2-3 12-15 Slow 30sec BW Kneeling press up 2-3 Max Slow 30sec BW Stability ball chest press 2-3 Max Slow 30sec BW

[email protected] www.rgactive.com

RG Active – 16 Week Olympic Distance Triathlon Plan – Page 25 Strength & Conditioning Session 2A Strength & Conditioning Session 2B

Warm Up Warm Up

Flexibility/Movement Duration Notes Flexibility/Movement Duration Notes

30-45 Roll over back, especially lower, to ease off 30-45 Roll over back, especially lower, to ease off Foam roller; Back Foam roller; Back sec connective tissue & increase mobility sec connective tissue & increase mobility 30-45 Roll ITBs to release tension in connective 30-45 Roll ITBs to release tension in connective tissue Foam roller; ITB Foam roller; ITB sec tissue that may inhibit knee/hip movement sec that may inhibit knee/hip movement 30-45 Rolling calf’s, especially Achilles, can aid ankle 30-45 Rolling calf’s, especially Achilles, can aid ankle Foam roller; Calf’s Foam roller; Calf’s sec flexibility and recovery from training sec flexibility and recovery from training Kneeling hip flexor 30-45 Gently driving hips into stretch, with arms Kneeling hip flexor 30-45 Gently driving hips into stretch, with arms stretch sec overhead to feel stretch in hips & torso stretch sec overhead to feel stretch in hips & torso Hamstring 'track 8-10 From "start" position to semi-standing while Hamstring 'track 8-10 From "start" position to semi-standing while stretch' reps holding foot, until stretch it felt, in hamstring stretch' reps holding foot, until stretch it felt, in hamstring

Main Set Main Set

Exercise Sets Reps Tempo Rest Weight Exercise Sets Reps Tempo Rest Weight

Side plank from toes 2-3es 45sec static 20sec BW Front plank (from toes or knees) 2-3es 45sec static 20sec BW

Stability ball roll outs from knees 2-3 16-20 Slow 20sec BW Dead bug 2-3 16-20 Slow 20sec BW

Tube walking 2 20 Slow 20sec RB Laying on side leg raise 2 20 Slow 20sec RB 1 leg glute press w/foot on step 2-3 12-15 Slow 30sec BW Walking lunges 2-3 20 dynamic 30sec BW Split squat (with weights if too 2-3 12-15 Slow 30sec BW easy) Lateral lunge to balance 2-3 12-15 Slow 30sec BW Laying over stability ball; Resistance band pull over on stability 2-3 12-15 Slow 30sec BW 2-3 12-15 Slow 30sec BW dumbbell row ball Kneeling press up 2-3 Max Slow 30sec BW Stability ball chest press 2-3 Max Slow 30sec BW

[email protected] www.rgactive.com