12 WEEK TRAINING PLAN OLYMPIC DISTANCE - INTERMEDIATE OLYMPIC / STANDARD DISTANCE TRIATHLON – 12 WEEK – INTERMEDIATE PLAN

This 12 week training plan is aimed at getting an intermediate triathlete through Core Phase a standard distance triathlon who is looking to improve on previous times. This phase builds on the work you’ve done, adding in more demanding movements which challenge single legs strength and control of more Athletes should have experience with all three disciplines and be able to commit complex movements. This added skill is essential to good performance to 10-14 hours per week of training, ideally you should have a good level of and injury prevention. fitness at the start of the training plan and be comfortable with 2km swim sets, open water swims, be able to ride for 2 hours and run 10km. However, because Performance Phase this program still needs to work around your schedule, you can customise and Building on the complexity of the existing program, this phase also adapt where necessary. You may double up on some training days to allow other includes the addition of explosive movements that build your power, days off, or include “B races” as part of your training, but try to stick to the completed as a circuit that will increase anaerobic fitness too. Exercises in rough volumes prescribed to allow sufficient recovery. this phase are targeted at improving your ability to maintain a strong form, and increase speed. The intensity of the training in this plan is executed using the RPE (Rate of Perceived Exertion) scale, this allows the athlete to work to their limits with Flexibility and Mobility specific barriers. The full RPE scale is detailed in the appendix at the back of the If you are finding you’re getting tight and sore muscles throughout training you plan. If you use a Heart Rate Monitor and/or GPS tracking, we recommend you can perform the ‘Mobility/Warm-up’ section of the ‘Strength and Conditioning use this in conjunction with RPE to monitor pace and effort as this will help you Sessions’ more frequently as required to help loosen tight muscles. judge your pace more effectively. Getting a sports massage once in a while can also be a good way to help keep Strength and Conditioning your muscles moving well, if you’re new to sports massage be careful not to get This plan includes weekly strength & conditioning sessions. We’ve broken these one too close to race day as you may find your muscles have a fatigued feeling sessions into phases to allow adaptations to your strength through the program afterwards like you’ve done a tough work out. that meet the demands of your training. Missed a Session? Base Phase From time to time your busy lives may get in the way of the training schedule, This is intended to prepare the joints and soft-tissue for the upcoming sometimes this is unavoidable, don’t feel guilty! In this situation don’t try and training load. Key elements include mobility, flexibility and balance work, make up the session you’ve missed, simply pick up your schedule as normal the core work with some easier compound movements to increase strength following day. Also, don’t train on your rest days! These are in there for a endurance. reason to allow your muscles to recover and repair themselves ready for the next training sessions in your plan.

[email protected] www.rgactive.com

WEEK 1 GOALS

DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Use this time to get back into the routine Strength & of training and think SESSION Swim Bike Run Rest Swim Bike Run about where you know you need to DISTANCE 1.5 km 25 km 10 km 60 min/4 km 1.4 km 35 km make improvements from your last INTENSITY Technique Mixed effort Aerobic Negative split CSS Test “Just Ride” race/season SESSION Swim: 5 km RPE 4 Benchmark run: Strength: Swim: Riding outside DETAILS Session 2 5 km RPE 6 Base Phase Session 1 provides natural Use times from these 5 km RPE 8 Run RPE 6-7 trying changes in intensity early sessions as 5 km RPE 7 to maintain steady Run: through the terrain, bench marks for pace; note RPE-6-9 conditions and when you increase pace/speed and layout of the road distance and intensity heart rate if Starting easy, try later on monitoring and run each km a Aim to ride at a few seconds faster comfortable pace If you've not already, than the previous. around RPE 5-7 look at getting a bike The middle of this fit. This is about run should match Over gearing could more than being your aerobic be used to quick, a proper fit can HR/effort strengthen legs on help prevent injuries flatter sections

KEY Body position, Getting the legs Setting a bench mark Starting strength Set a baseline pace Miles in the legs. Try FOCUS kicking & catch moving, set a base and using this to set program for the coming block “over gearing” for WEEKLY speed/effort level to pace for aerobic of training strength work; DISTANCE: work from in later efforts for this Finding a steady (riding one gear 76.9 KM sessions program pace higher) NOTES It's all about getting Maintain a Make a note of your First strength Critical Swim Speed Time in the saddle started, working on comfortable pace/speed during session of the (CSS) is your will allow you to get body position and cadence and rhythm these sessions as a program; focus on lactate used to your bike, efficiency in the reference of your technique and threshold. Training and if you’re water Try to stay in a speed for a given execution of the at this pace will see thinking about comfortable and effort movements optimal speed changing the aero position. Use improvements. Use positions or using gearing to maintain Make note of your times from 400 & aero-bars then the effort average HR for the 200 efforts to use as more you can get last 6 km bench mark for later used to them the sessions better

[email protected] www.rgactive.com

WEEK 2 GOALS DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Building on the first week slightly, but not Strength & Strength & too much, so as to SESSION Bike Swim & Run Rest Run Bike Swim Run allow recovery

DURATION 60 min/1.8 km 25 km 1.8 km/5.2 km 60 min/3 km 8 km 40 km Pace judgement and learning times for INTENSITY Endurance Intervals Speed work Tempo Hills Aerobic completing distances SESSION Strength: 3 km warm up RPE Swim: Strength: Head out for a Head out for a ride DETAILS Base Phase 4-5 Session 4 Base Phase steady run around at an RPE 5-8, Getting to know each RPE 5-7 some mixed exercise on the Swim: 2 km RPE 8 Run: Run: efforts, taking in strength program Session 3 3 km RPE 5 Track Session 1 Sub max effort, Aim to include hills as they happen (4 x through) consistence pace some undulation in and making use of Sustaining efforts over Consistent lap pacing RPE 7-8 your route, holding any flat safe areas longer distances 2 km warm down with intervals of same the effort level on to put a little RPE 4 distance the hills, both up power down and down

If you make this session off-road too, this will provide great difficulty since you’ll be working your stability muscles too KEY Building endurance Working towards a Strength from paddle Progressing with Maintaining pace Working at FOCUS and consistency threshold pace, work, hip rotation your strength even on undulating threshold and WEEKLY setting a pace for when using pull buoy terrain below DISTANCE: later sessions Holding a pace on 84.7 KM run NOTES Efficiency is key to Session may be Use paddles to slow Strength training is You may utilise Learning to vary building great done on indoor down your arm valuable for making sessions like these the pace on the swimming. Look to trainers where speed so you can you more "robust", as off-road bike will keep be able to repeat practical, however think about position, but exercises must sessions, it’s more training interesting, effort times of the don't ignore value set up and breathing. be performed fun and trying to but will also teach same distance and of getting out on correctly; focus on control balance pace judgment and concentrate on the bike Being able to repeat technique and effort on rough your ability to consistency in intervals of the same terrain is great for overtake cleanly strokes per length effort show good Run should be run skill and fitness and tackle and breathing pacing and short and sharp undulating courses consistency

[email protected] www.rgactive.com

WEEK 3 GOALS

DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Consistency; keep the routine going. Modify session timings to fit SESSION Swim Bike Swim & Run Rest Strength Bike Brick your schedule if need be or if you find one DURATION 1.5 km 25 km 1.8 km/10 km 45-60 min 40 km 15 km/5 km session fatigues you for another too much INTENSITY Technique Mixed effort Endurance Hilly Mixed

SESSION Swim: 5 km RPE 5 Swim: Strength: Endurance ride will Bike RPE 5-6 steady Your first brick session DETAILS Session 2 5 km RPE 7 Session 3 Core Phase hill reps. effort will be a chance to 5 km RPE 8 This can be over a work hard off the bike, 5 km RPE 9 Run: chosen undulating Run RPE 6-7 steady Practice this so you 5 km RPE 6 Steady pace run, route, or you can effort can get up to speed warm up into your create a course sooner in races Use the gearing to aerobic effort/HR. around a couple of Moderate effort keep your cadence Keep your breathing specific hills that bike with harder between 85-95 light and your run are taxing run; on form smooth tired legs Practice in and out Undulation is allowed, of the saddle Perform the run but avoid overly steep climbing straight after the stuff to maintain effort bike

KEY FOCUS Body position, Pacing, changing Building endurance Execution & Strength and power Getting used to kicking & catch efforts and and consistency posture during on hills running off the bike WEEKLY gearing/cadence exercise DISTANCE: 98.3 KM

NOTES It's all about getting Treating this Efficiency is key to Third week in, the Hill work will make First Brick: Running started, working on session like a building great exercises should you stronger on the off the bike can feel body position and negative split ride, swimming. Look to be start to get easier bike, being able to odd as the leg efficiency in the working up to your able to repeat effort as your body begins measure your effort movements differ. water threshold pace, and times of the same to adapt. Keep up hills can make Start slow and try above towards the distance and paying attention to up lots of time in a to settle into a end before going concentrate on good body position race comfortable run back to an aerobic consistency in strokes rhythm pace. Gradually per length and increasing like this breathing will help you link HR, power and effort better

[email protected] www.rgactive.com

WEEK 4 GOALS

DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY By a month in you'll be starting to feel improvements in SESSION Swim Bike Swim & Run Rest Strength Swim & Run Bike fitness from training

DURATION 1.7 km 30 km 2.2 km/12 km 60 min 1.8 km/5 km 50 km Stick to the increases INTENSITY Speed work Intervals Endurance Form/Posture Technique Aerobic in distances as best you can, and where it SESSION Swim: 5 km RPE 5 Swim: Strength: Swim: RPE 7-8 fits DETAILS Session 4 5 km RPE 6 Session 6 Base Phase Session 5 5 km RPE 7 Steady state ride By now you should be 5 km RPE 8 Run: Run: with some mixed getting more familiar 5 km RPE 7 RPE 6-7 RPE 7-9 terrain with judging your 5 km RPE 6 Steady aerobic effort. Hill reps; plan a run effort on the RPE Pace yourself at and route/lap that takes Plan a route that scale. And, if you’re Use the gearing to easy pace for the first about 2-3 minutes allows you to also using keep your cadence few km before to complete. spend time in your HR/Cadence meters between 85-95 settling into your Repeat this loop as aero position with you can relate this to upper aerobic pace. many time as you prolonged time at a working HR for You may do this as need to get to your your upper aerobic your bike and run an off road run too, distance, rest for 60 effort but no need to add in sec after each effort too much undulation Keep efforts consistent

KEY Strength from paddle Pace judgement Building endurance Executing your Building endurance Pace judgement, FOCUS work, hip rotation and working at and consistency movement in good in your swim aero position WEEKLY when using pull buoy higher efforts form, better DISTANCE: mobility & core Strength in your run 102.7 KM strength NOTES Use paddles to slow This may be Efficiency is key to The strength Efficiency is key to Sustaining effort down your arm performed on a building great program should be building great over the longest speed so you can turbo or outside, swimming. Look to getting easier and swimming. Look to leg of the race is think about position, whichever is be able to repeat you may be be able to repeat important for a set up and breathing convenient effort times of the increasing your effort times of the good result. Being same distance and resistance/times of same distance and able to hold that concentrate on each exercise concentrate on effort for long consistency in consistency in beyond race strokes per length strokes per length distance will make and breathing and breathing the race distance relatively easier

[email protected] www.rgactive.com

WEEK 5 GOALS

DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY By week 5 you should be more settled with Strength & the routine and moving SESSION Bike Run Rest Strength & Run Swim & Run Bike Swim any sessions to fit in with your day to day DURATION 60 min/2.2 km 35 km 10 km 60 min/5 km 2.5 km/5.6 km 60 km life Speed work/ INTENSITY Endurance Intervals Steady Intervals Aerobic Track As the bike distance increases you should Strength: 5 km Warm up RPE 5-6 Strength: Swim: RPE6-8 SESSION start to find a Core Phase RPE 4-5 Maintain a steady Base Phase Session 7 Head out on a DETAILS comfortable (below threshold) route with varying speed/rhythm with Swim: 1 min RPE 5 pace Run: Run: terrain, aiming to your peddling that will Session 6 6 min RPE 6 Long run day and now Outdoor or Track Session 2 keep a steady become your natural 2 min RPE 7 you’re up to 12 km. treadmill; run for tempo cadence. Use gears to 1 min RPE 8 Running longer than 5km alternating keep you in this range 1 min RPE 9 your race distance will between: Use longer rides to help you improve run practice pacing and As the weekly distance Repeat as many form stamina over the 3 min RPE 5 getting used to a increase make sure times through until 10 km 2 min RPE 8 more aero position you reach 33 km where possible; you’re sleeping and bent elbows, low eating enough to 2 km RPE 4 on the bars/drops recover or aero bars if you have them. Think about fuelling in this position too KEY FOCUS Building endurance Adjusting and Moderate effort with Recovery from Strength from Utilising the best and consistency holding speed & sustainable form harder efforts, paddle work, hip position or gear for WEEKLY recovery from throughout improving run rotation when using the type of road DISTANCE: efforts speed pull buoy you’re on 120.3 KM NOTES By now hopefully Remember RPE 6 is Remember that The strength Use paddles to Start looking at you will be starting your sustainable building run program should be slow down your your average speed to see consistent moderate pace, endurance is as much getting easier and arm speed so you over these rides. times of your timed then building up about maintaining run you should be can think about They should be efforts of the same through to RPE 8 form as well as speed increasing your position, set up and below your distance being your and distance resistance/times of breathing. expected race pace threshold pace each exercise (because of traffic, (Race pace) with Consistent pacing junctions etc.) but a RPE 9 being on run sets of same good indication of unsustainable for distance your progress over much longer than the program 1min

[email protected] www.rgactive.com

WEEK 6 GOALS

DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY If you're considering things like elastic laces Strength & Strength & in your shoes, or SESSION Bike Swim & Run Rest Bike Brick Swim Swim perhaps running without socks to DURATION 60 min/2.1 km 30 km 2.2 km/14 km 60 min/2.5 km 40 km 20 km/5 km improve transition time, then practice this INTENSITY Technique Intervals Endurance Speed Hilly Tempo now to give you time SESSION Strength: 3 km warm up Swim: Strength: Endurance ride Complete your to get used to it DETAILS Core Phase RPE 4 Session 6 Base Phase over varied route bike/run brick in a some hills and tempo/race pace Half way through, you Swim: 4 min RPE 6 Run: Swim: some flat. Use a format; holding a should be feeling fitter, Session 8 4 min RPE 9 Building your distance Session 7 base RPE 5-6 and firm but slightly but also make sure (repeat 3 times) on this run, start easy then attack hills, below threshold you're resting enough and work into a pacing yourself up pace on the bike and getting suitable 3 km warm down comfortable pace. so that you can and then running recovery nutrition RPE 4 Aim to use HR and continue your hard off the bike RPE to control a effort at the top. Make sure you're consistent effort. You Use fast flat Bike RPE 7 taking enough water can do this run off- sections to practice Run RPE 8 out on longer rides & road, but ideally not your aero position experiment with too hilly electrolyte drinks & any race fuel you might be planning to use

KEY FOCUS Kicking, arm position Over and under Body position, Strength from Holding a base pace Learning to run intervals; above sustained technique paddle work, hip with select efforts hard off a hard bike WEEKLY and below aerobic even at the end of rotation when using DISTANCE: pace long sets pull buoy 115.8 KM

NOTES Better kicking means While this session Keeping stroke Use paddles to Aim to sustain a Practice with better body position may be done efficiency even when slow down your high overall pace, gearing to find and and hip rotation. outside on a flat fatigued is key to arm speed so you judging your pace maintain a steady Improving your catch loop; it's a good maintaining good can think about on hills and efforts, cadence/rhythm so will improve your one for the speed position, set up and combine with you can control speed through the turbo/indoor breathing handling on corners your effort water trainer too and descents Settle into a run pace quickly Practice set up in transition so you can save valuable time

[email protected] www.rgactive.com

WEEK 7 GOALS

DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY ‘Time Trial’ week

Strength & This is an opportunity SESSION Bike Swim & Run Rest Strength & Run Swim/Run Bike Swim to test how far you've come and get an idea DURATION 60 min/2.1 km 40 km 2.6 km/10 km 60 min/5.2 km 1.5 km/8 km 65 km of where you'll be setting your race INTENSITY Technique TT Endurance Track OWS/Hills Hills target pace SESSION Strength: 1 km warm up Swim: Strength: Swim: Option 1: DETAILS Core Phase RPE 5 Session 9 Performance Phase Getting back into Steady state ride on If you've not already; the open water, a hilly route. Hold a start thinking about Swim: Once warmed up Run: Run: focus on your base of RPE 6 and hydration and fuelling Session 8 using your pace RPE 8+ Track Session 1 wetsuit fitting and hit hills with RPE for longer rides and from previous Head out for a tough getting into a 8+ perhaps experiment session aim to hit but aerobic run relaxed form and with various your threshold focusing on good run breathing when it’s Option 2: if you drinks/gels if you're speed for the rest form and high run cold don’t have many planning to take them of the distance cadence. This should hills in your area, come race day be just below your Run: perhaps plan a Warm down, easy race pace effort. RPE 7-8 route where you Hydration during long leg spin afterwards Hard, but still Plan a hilly, can ride out to one session is key, for a couple comfortable challenging and hill, and repeat experiment with minutes perhaps off-road climb it as part of a different options so route and run small loop or just you have a good idea steady but light up & down, for 45 of what will work for minutes and then you on race day return along your route on the flat KEY FOCUS Kicking, arm Maintaining Holding pace while Learning to run at Swim: technique & Strength work and position intensity with maintaining form, and hold threshold sighting, water polo higher intensity WEEKLY minimal change in especially on longer pace. Building pace drill efforts with ability DISTANCE: pace sets on shorter strength Run: High aerobic to recover 134.4 KM effort NOTES Better kicking This should be Stokes per length, Pacing and strength Ensure you warm Play with position means better body done on a flattish similar work. Improving up prior to running; on bars for flat & position and hip route. Alternatively, strides/cadence, the your ability to run foam rolling & climbing. Use gears rotation this may also be more consistent your at higher speeds mobility work to to keep your pedal Improving your done on a turbo movement the better will increase your allow better run cadence smooth

catch will improve trainer, WATT bike your efficiency run fitness but also form. Adjusting your speed through or gym bike. The give your more your pace up and the water idea is to test how With both your swim ability to push down hills to keep

well you can hold a and your run session; yourself towards your HR under goal race pace efficiency is the goal the later stages of a control will develop race good pacing

[email protected] www.rgactive.com

WEEK 8 GOALS

DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Any new kit you're planning to use should Strength & Strength & be use in training to SESSION Bike Swim & Run Rest Brick Bike Swim Swim test it; new goggles (tinted for open DURATION 60 min/2.6 km 30 km 2.1 km/12 km 20 km/7.5 km 70 km 60 min/3 km water), trainers, elastic Technique/ laces, bike shoes, tri INTENSITY Speed Intervals Negative split Aerobic OWS Negative split suit etc.

Strength: Incremental set: Swim: Negative split both As your longest Strength: SESSION Open water Core Phase 10 km RPE 5 Session 8 part of your brick ride on the Performance Phase DETAILS competency will be a 10 km RPE 7 session, starting program this one massive factor in your Swim: 10 km RPE 8-9 Run: with a quick but should be about Open Water Swim: comfort, confidence Session 10 Steady aerobic run steady pace, then knowing you can Continued and will count come Getting used to an with a slight negative building to race more than acclimatisation to race day increasing intensity split. Break this into; pace and eventually comfortable do the the wetsuit, water

which will feel like 3 x 4 km efforts finishing slightly distance, but also clarity, temperature Practice getting the suit it’s getting faster than race still hold a pretty etc. on, getting it wet particularly hard at 4 km RPE 5 pace good pace too. Practice sighting, (inside) in the water, the end 4 km RPE 6 Experimenting with learning how it feels warming and getting 4 km RPE 7-8 Bike: fuelling on a ride to swim in a used to it quickly so If you’re doing this RPE 6-9 this long will also wetsuit, learn to let that come race day it’s set outside where help you to work it help you. Swim in all routine the ground Run: out a nutrition a group or with

naturally varies, try RPE 6-9 strategy for your friends to simulate Consider goggle choice to make your race race conditions for weather/lighting average HR higher swimming with conditions by 5-10 beats every RPE 6-7 others or in a pack 10 km KEY FOCUS Strength from Pace control, Kicking, arm position Increasing efforts, Ability to hold pace Being comfortable paddle work, hip knowing what’s working hard to the even on long ride in open water and WEEKLY rotation when using easy and what’s Keep differences in finish trying to replicate DISTANCE: pull buoy hard pace subtle your pace 147.2 KM

NOTES Use paddles to While this session Better kicking means If you're able to, as After 8 weeks you slow down your may be done better body position an option you can should be noticing a arm speed so you outside on a flat and hip rotation. split this brick up difference in your can think about loop; it's a good Improving your catch into a double brick; strength in the gym. position, set up and one for the will improve your bike/run/bike/run Increase intensity, breathing turbo/indoor speed through the (10/5/10/2.5 km) but maintain good trainer too water A good session for technique groups if you can have someone watching your transition area

[email protected] www.rgactive.com

WEEK 9 GOALS

DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY As the volume reaches this level you should Strength & really feel the SESSION Swim Bike Run Rest Swim & Run Bike Run endurance improvements DURATION 2.6 km 40 km 12 km 60 min/6.4 km 2 km/8 km 60 km Focus on your ability INTENSITY Endurance Hills Steady Track OWS/Tempo Fartlek to hold higher efforts SESSION Swim@ RPE 6-9 RPE 6-7 Strength: Swim: RPE 6-8 for longer. Use hills sessions to focus on DETAILS Session 9 Use a hilly route or Sub-maximal pace Performance Phase By now you should Head out on a ride one with at least be back into the with varied terrain power and control one good climb Steady sub maximal Run: swing of open where you know that takes >3 min pace, holding good Track Session 4 water. Start to go you'll get a mix of Keep improving open to ascend form throughout. If through shorter fast flat and some water skills & you wish to do this race pace efforts. climbs. Ride at a confidence Mix up between run off-road you can. Depending on your steady pace adding seated and standing It’ll add variety but training loop, look in the odd burst on Look at your race climbing, keeping also naturally changing to do 400-750 m a climb or your route in more detail to rhythm. Get used surface and terrain efforts, varying favourite flat bit. prepare for things like to descending too will improve strength speed Treat this like a hills, technical sections, and run form Practice starts too ‘fartlek’ (random long transitions etc. Pace yourself so interval) sessions. you can get back Run: Have some fun Throw in a quick into a good work RPE 8 transition practice rate at the top. Use Comfortably after your OWS; descents to uncomfortable getting wetsuit off asap practice handling upper aerobic run while still moving, skills running after a swim KEY FOCUS Holding pace, Climbing, Focus on run form Hold form, and Homing in on race Using your gears to especially on longer descending, and posture especially ensure times are pace for swim & maintain effort WEEKLY sets maintaining rhythm when you begin to repeated on run DISTANCE: on climbs tire shorter sets 131 KM

NOTES Keep strokes per If you've not a hilly Ensure you’re The longer set Focus on Experiment with length consistent, route you can do hydrated and perhaps should be closer to controlling your different positions Remember to use plan a 5-8 km loop practice with any your goal race breathing as this is on the bike; hoods, breathing to around 1 particular energy products pace. The shorter often first to go if drops, aiming to be control effort hill and rep around you’re planning to use sets should be you're new to open more 'aero' where that on race day faster water. Remember it counts to keep your head down to improve body position

[email protected] www.rgactive.com

WEEK 10 GOALS

DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY After this week the volume will start to Swim & Strength & come down, If your SESSION Bike Swim/Run Rest Swim Brick Strength Bike bike fitness is good you may ride slightly DURATION 60 min/2.6 km 30 km 2.1 km/10 km 60 min/40 km 2 km 30 km/7.5 km further on Friday or INTENSITY Speed Fartlek Technique/neg. split Threshold Open water Bike/Run add in another ride on Saturday of up to an SESSION Strength: RPE 6-8 Swim: Strength: Longer steady Race simulation: hour DETAILS Core Phase Preferably Session 8 Performance Phase duration swimming, Using your outdoors ride on a run through intended race kit, Speed work and pacing Swim: naturally varied Run: Bike: wetsuit fitting, clothing is key Session 10 route. Add in some RPE 8+ Head out for a lubricant, and use harder “fartlek” Head out for a tough short sharp ride, your tri-suit Bike: warm up over Start to think about style efforts. but aerobic run focusing on holding underneath. the first couple of how much fluid you're Pick a route where focusing on good run an aero position Practice your km then build into using in training as a you can practice form and high run and working sighting and start RPE 8 predictor of what longer cadence. This should towards your to play around with you'll need on race day aerobar/drop be just below your maximum speed work; Run: strong off the efforts to work race pace effort. sustainable pace Swim hard off the bike and into race Wear race clothing hard in a lower Hard, but still start, settle into pace as soon as and equipment in key position comfortable RPE 8 steady pace, then you can RPE 8+ session to make sure pick up again everything is towards the finish thoroughly tested KEY FOCUS Strength from paddle Simulating holding a Kicking, arm position Speed work and Swimming an work, hip rotation pace in a race with pushing into peak accurate course WEEKLY when using pull buoy shorter higher Speed work, run fitness and holding pace in DISTANCE: efforts like strength open water 124.2 KM hills/overtaking NOTES Use paddles to slow You can do this Drills should feel a lot If you haven't Strength session Even though we Prep you bike as down your arm session on an easier and kicking already start here are now key want to try and you intend to on speed so you can indoor trainer or smoother thinking about in keeping your race at a steady race day; bottles, think about position, outside on a flat recovery massage. body mobile and pace, mixing up nutrition, spares. set up and breathing circuit where you With the volume of working muscles your speed will Field test all your can ride training you're that you'll be simulate fatigue or planned equipment uninterrupted doing your body relying on being out of breath and transition will thank you for a and help you learn strategies little maintenance to cope with it

[email protected] www.rgactive.com

WEEK 11 GOALS

DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Brining the volume down and working on Strength & speed will let your SESSION Swim Bike Swim & Run Rest Swim Brick Run body start to recover while acting as a last DURATION 2.6 km 30 km 2.6 km/5 km 45 min/5km 1 km 20 km/5 km surge for your peak INTENSITY Endurance TT Speed/Negative Tempo Open water fitness

SESSION Swim: Preferably outside Swim: Strength: If you like you can Race day Everything should be DETAILS Session 9 on a route you Session 10 Your program do this session as a simulation: aimed at setting up know well and can choice straight 1 km swim Use all your kit and your race plan ride hard safely. Run: Which even TT. Otherwise practice how you'll Aim to complete Head out for a run, program you feel is break it up into lay it out come race NB; All plans need to the ride at race starting at an easy more effective for shorter/faster day be flexible, this is a intensity. Hold pace for the first km you. Keep the efforts. Where critical stage in training steady effort then increasing your weights/repetition ever you feel you Bike & Run working and if you feel over HR/Power speed each km by a the same but only stand to gain the on your pacing and fatigued you must rest small amount complete around most, based on trying to settle into RPE 8 2/3 of the total how your training your run as soon as RPE 5-9 sets. Allocate more has gone you can off the time to flexibility bike. Work on and foam rolling transition time

Run: RPE 7-8 Steady pace RPE 7-8 KEY FOCUS Holding pace, Sustained race pace Strength from paddle Flexibility Distance, breathing, Transition speed, especially on longer work, hip rotation sighting, pace pacing WEEKLY sets when using pull buoy High aerobic pace DISTANCE: 71.2 KM NOTES Keep strokes per keep hydrated and Use paddles to slow Keeping your Polishing off your Everyone lays out length consistent, note your intake, down your arm speed muscles working, open water skills transition slightly Remember to use practice nutrition so you can think but more and fitness ahead of differently. Find breathing to strategy about position, set up importantly keeping your race what works for you control effort and breathing them mobile and and practice it; e.g. recovering will be race belt, elastic important for being laces, nutrition at your best on day

[email protected] www.rgactive.com

WEEK 12 – Race Week GOALS

DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY The hard work is done, nothing you can Strength do now will make you SESSION Swim Bike Run Run Swim RACE DAY (Run) fitter. So the focus here is to maintain DURATION 1.7 km 15 km 3 km 30 min 2 km 750 m 1.5/40/10 km your peak while INTENSITY Speed work Fartlek Fartlek Easy Easy Easy Race Pace allowing recovery

SESSION Swim: Final pre-race Run at a steady pace Just do the Still warming up Relaxed effort The hard work is Keep the sessions high DETAILS Session 4 check; ride a steady focusing on your form WARM- beforehand this swim, loosening off over, stick to what quality with good pace effort bike in race and keeping a light UP/flexibility part should be about with a few short you know in work set up, carry what foot strike. Add in of your routine keeping your legs bursts training. Race hard, you’re planning to shorts burst of harder ONLY! moving. Still race well and enjoy Reduced carry in the race. efforts for a little bit working at a good RPE 5-7 it! volume/distance will Add in some bursts at a time. Run: OPTIONAL tempo, but not allow for 2-4min efforts RPE 5-7 If you're feeling quite race pace adaptation/recovery RPE 5-7 good head out for RPE 7 a gentle 1 km run If you’ve travelled to @RPE 5-6 to keep an event having a run you lose (optional) or swim when you get there can help you get over a journey

KEY FOCUS Strength from How the bike feels Run form Flexibility, recovery Relaxed form Good position, WEEKLY paddle work, hip technique in the DISTANCE: rotation when water. Relaxed using pull buoy stroke 73.9 KM

NOTES Use paddles to This is you pre- This distance should Nice short session Do your best, and slow down your race bike check; is feel very easy now to loosen off. You have fun! arm speed so you all in working and you should feel could even do this can think about order, do you have good when you finish session in open position, set up and the spares you water for a breathing need. After the confidence boost ride, clean the bike and wetsuit and give the tyres a removal practice once over

[email protected] www.rgactive.com

APPENDIX

RATE OF PERCIEVED EXERTION (RPE)

We use the Rate of Perceived Exertion (RPE) scale illustrated below to determine the intensity of your sessions. These will be highlighted in each session 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.

Heart rate training – If you like to train to heart rate, where the RPE is 6-7 train to 65%-75% of your maximum heart rate, for and RPE of 7-8 aim for a range of 70-80% and for RPE 9 around 85-90% of your maximum heart rate.

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

APPENDIX

RUN SESSIONS

Hill Runs Hill work is typically completed through a series of hill repeats. It’s a great way to develop strength and stride efficiency. Ideally done on a moderate grade (6 to 7 percent). When it comes to hill training you have two main options: 1. Structured repetitions of a single hill that takes between 3-5 min to ascend which you can then perform as many repetitions as required to reach the target distance. 2. If you happen to have access to somewhere hilly to run, you can just plan a route that takes in plenty of up and down over the course of your run. These runs are also good ones to do off-road, since rough terrain will make you work harder, build stability and add variety.

Tempo Runs After a warm up of 5 minutes or so at a steady aerobic pace (RPE4-6) run the rest of the session at a sub threshold pace (RPE7-8), this is a hard session but not super tough. Think of it as being “comfortably uncomfortable”. Finish your session with 5 mins easy (RPE4-5).

Intervals Structured durations of above and below threshold efforts aimed at improving performance and fitness by getting you to work harder than you’re currently able to sustain. Add a warm-up and cool down of 5 mins easy to the beginning and end of your session, then use the following ratio in your session and repeat: 3 min @ RPE 9 (Very Hard – refer to RPE chart) 2 min @ RPE 5 (Somewhat Strong – refer to RPE chart)

Fartlek Runs ‘Fartlek’ translates from Swedish to English as “speed play”, these are unstructured intervals that are made up as you run. It might be, “sprint to that lamp post… to the next bridge” etc. It’s great for mixing things up and when running with a friend to keep things fun.

Track Sessions See following page

[email protected] www.rgactive.com

APPENDIX

Track Sessions Track work is used to develop speed and pace consistency. Specific track (400m loop) intervals have been outlined within the training program, however these can be adapted and completed over a similar distance around any flat course you have available to you, for example, a football field.

You should aim to run your ‘main set’ as fast as you can (around an RPE8), however the pace you set should be consistent for all of your 400m efforts, for example the 400m pace during your 400m effort should be the same as your 400m pace during your final 800m effort. If you start out to fast your 400m times will start slipping. Find a pace you can maintain and hold. You may find the first few laps easy but by the end of the session the same pace will feel hard. As you progress over the weeks you can try add extra intervals or start to take a few seconds off your 400m lap times. Recovery times between intervals should also be consistent – for this session take 60-90 secs only between each repetition.

TRACK SESSION 1 TRACK SESSION 2 TRACK SESSION 3 Warmup Warmup Warmup 400m @RPE 4-5 400m @RPE 4-5 400m @RPE 4-5

Drills Drills Drills Side Steps Side Steps Side Steps Bounding Bounding Bounding Leaping Leaping Leaping Main Set Main Set Main Set 1 x 1200m 1 x 1600m 1 x 1200m 2 x 800m 2 x 800m 3 x 400m 4 x 400m 4 x 400m 1 x 1200m 3 x 400m 1 x 1200m 3 x 400m Cool Down Cool Down Cool Down 400m @RPE 4-5 400m @RPE 4-5 400m @RPE 4-5 TOTAL 5200m TOTAL 5600m TOTAL 8000m

TRACK SESSION 4 TRACK SESSION 5 Running drill videos can be Warmup Warmup viewed online via our 400m @RPE 4-5 400m @RPE 4-5 YouTube channel here:

http://bit.ly/RGA-RunDrills Drills Side Steps Bounding Leaping

Main Set Main Set 1 x 1600m 4 x 800m 4 x 400m 6 x 400m 2 x 800m 2 x 400m

Cool Down Cool Down 400m @RPE 4-5 400m @RPE 4-5 TOTAL 6400m TOTAL 6400m

[email protected] www.rgactive.com

APPENDIX

SWIM SESSIONS – Intermediate/Advanced Plans These sessions are based on a 25m pool, if you swim in a pool of a different length, then aim to adapt and match the plan as near as you can. Sessions fall into three categories; technique, endurance and speed sessions.

If you’re following the ‘intermediate’ training plan we recommend you follow the shorter distance options, if following the advanced option then look to complete the longer options. However, the sessions are a guide and depending on your ability you can choose to increase or decrease the number of sets for a given session to match your ability level, a focused session with no distractions and strict rest times should be approximately 60mins in duration so the distance you complete will vary depending on your ability. Rest times between sets should be minimal and depend on the effort level and length of the interval. Aim for between 20-45 seconds. On longer sets of similar intervals you can go off a fixed turnaround, e.g. 100 m off 2:15, so whatever time remains after your 100 m is your rest.

Critical Swim Speed (CSS) Your first swim session is CSS swim test and it will also give you a good benchmark to see how you improve over the 12 weeks. It will help you plan and pace intervals in the rest of the plan. Here’s an online calculator which you can use to calculate your CSS once you have your 400m & 200m timed effort from session 1, the calculator will give you a 100m pace. Here’s an example of how to use the result; if your 100m pace is 1min 30sec aim to swim your 100m efforts off 1min 45sec or 1min 50sec to begin with that is 90secs of effort 15-20sec rest before to next 100m repeat, you need to be very strict on these turnaround times, aim to reduce your CSS time over the 12 weeks.

Swim drills used in sessions Catch Up Kicking with board Pull / Pull Buoy Fist Drill

Single Arm Kicking on Side & Back Pull & Paddles Sighting (Open water)

Drills can be found on YouTube here: http://bit.ly/rga-swim-drills

FS = Freestyle/Front Crawl

SWIM SESSION 1 – CSS TEST SWIM SESSION 2 - Technique Warmup Warmup 200m Warm up @RPE 4+ 200m warm up – FS RPE 4 Main Set – CSS TEST Main Set 400m FS Timed Best Paced Effort 200m Drill (25m fist/25m FS, 2-4 times through) Rest 60 sec 200m FS @RPE 7 100m FS @RPE 5 100m Kicking, Fins optional (on your front with 200m FS Timed Best Paced Effort kickboard) Rest 15 sec every length 400m FS + Pull buoy 200m FS @RPE 7 200m Drill (25m 1-arm FS/25m 1-arm FS/50m FS, 2-4 times through) 400m FS @RPE 7 100m Kicking, Fins optional (on your side, 1-arm out in front, 25m each side x2) 200m-300m FS @RPE 8 Cool Down Cool Down 100m Warm down @RPE 4 100m warm down, any stroke @RPE 4 TOTAL 1400m TOTAL 1500m - 2000m

[email protected] www.rgactive.com

APPENDIX

SWIM SESSIONS – Intermediate/Advanced Plans

SWIM SESSION 7 – Speed Work SWIM SESSION 8 - Technique Warmup Warmup 400m Warm up @RPE 4+ 200m warm up FS @RPE 4 300m Drill (25m 1-arm FS/25m 1-arm FS/25m FS x 4) 200m Kicking, Fins optional (25m on front, 25m on each side, 25m on back) Rest every 100m Main Set – 3 times through Main Set 1 x 200m FS + Paddles @RPE 7 2 or 3 times through: 2 x 100m FS @RPE 8 (CSS) 400m FS @RPE 7 4 x 50m FS @RPE 9 100m FS @RPE 9 1 x 50m Backstroke/Breaststroke recovery @RPE 5 Then: 100m Kicking, Fins optional (25m on front, 25m on each side, 25m on back) 200m FS + Pull buoy @RPE 8

Cool Down Cool Down 150 m Warm down any stroke @RPE 4 100m warm down, any stroke @RPE 4 TOTAL 2500m TOTAL 2100m - 2600m

SWIM SESSION 9 - Endurance SWIM SESSION 10 – Speed Work Warmup Warmup 200m - 400m warm up – FS RPE 4 400m Warm up @RPE 4+ 2 x 100m FS Increasing effort each length; RPE 6, 7, 8, 9 (35 sec rest) Main Set – 3 times through Main Set 300m FS + Paddle + Pull buoy @RPE 6 5 x 200m FS @RPE 7-8 (CSS) 200m FS @RPE 7 6 x 100m FS @RPE 9 50m Backstroke/Breaststroke 200m FS + Pull buoy 1 or 2 x 400m FS @RPE 7+ (Last 100m of each effort 6 x 50m FS @RPE 10 @RPE 9) Optional - 2 x 100m Medley (if you cannot do fly, replace with FS)

Cool Down Cool Down 150m Warm down any stroke @RPE 4 100m warm down, any stroke @RPE 4 TOTAL 2600m - 3000m TOTAL 2600m - 3000m

[email protected] www.rgactive.com

APPENDIX

SWIM SESSIONS – Intermediate/Advanced Plans

SWIM SESSION 3 - Endurance SWIM SESSION 4 – Speed Work Warmup Warmup 400m Warm up @RPE 4+ 200m - 400m warm up – FS RPE 4 Main Set Main Set 1 x 250m or 400m FS + Pull buoy @RPE 6 5 x 200m FS + Paddles + Pull buoy @RPE 7 (CSS) 2 x 150m or 200m FS @RPE 7 4 or 5 x 100m FS @RPE 8 (CSS) 4 x 100m FS @RPE 8 2 x 150m or 200m FS @RPE 7 1 x 250m or 400m FS + Pull buoy @RPE 6 Cool Down Cool Down 100m Warm down @RPE 4 100m warm down, any stroke @RPE 4 TOTAL 1800m - 2500m TOTAL 1700m - 2000m

SWIM SESSION 5 - Technique SWIM SESSION 6 – Endurance Warmup Warmup 200m warm up FS @RPE 4 400m warm up – FS RPE 4 300m Drill (25m 1-arm FS/25m 1-arm FS/25m FS x 4) 100m or 200m Kicking, Fins optional (on your side w/1-arm out in front, 25 m each side x4) Rest every 100m Main Set Main Set 1 x 300m or 400m FS @RPE 6 300m FS + Paddles + Pull buoy @RPE 6 2 x 200m or 300m FS + Pull Buoy @RPE 7 2 x 150m FS @RPE 8 (CSS) 2 or 4 x 200m FS + Paddle + Pull buoy @RPE 8 (Repeat above 2 or 3 times through)

500m FS (First 400m @RPE 7, remaining 100m @RPE9) Cool Down Cool Down 100m Warm down any stroke @RPE 4 100m warm down, any stroke @RPE 4 TOTAL 1800m - 2600m TOTAL 2200m – 2800m

[email protected] www.rgactive.com

APPENDIX

STRENGTH AND CONDITIONING

BASE PHASE SESSION

MOBILITY WORK/WARM-UP (YouTube link: http://bit.ly/RGA-Warmup-exercises) EXERCISE DEMO DURATION NOTES Foam roll your back, especially lower, to ease off connective Foam roller, back 30–45 sec tissue & increase mobility Roll ITBs to release tension in connective tissue that may Foam roller, ITB 30–45 sec inhibit knee/hip movement Rolling calves, especially Achilles, can aid ankle flexibility and Foam roller, calves 30–45 sec recovery from training

Using a lacrosse/hockey ball or rolling pin, roller your feet Foam roll, feet 30–45 sec paying attention to arches

Gently driving hips into stretch, with arms overhead to feel Kneeling hip flexor stretch 30–45 sec stretch in hips & torso From "start" position to semi-standing while holding foot, Hamstring 'track stretch' 8-10 reps until stretch it felt, in hamstring

MAIN SET (YouTube link: http://bit.ly/RGA-strength-exercises) EXERCISE DEMO SETS REPS TEMPO REST WEIGHT 2-3 each Side plank, from knees 45 sec Static 20 sec Body weight side

Front plank on knees 2-3 45 sec Static 20 sec Body weight

10 each Resistance Tube walking (band around ankles) 2-3 Slow 20 sec side band

Dead bug 2-3 12-16 Slow 30 sec Body weight

Two leg glute press with feet on step 2-3 12-15 Slow 20 sec Body weight

Stability ball wall squat 2-3 12-15 Slow 30 sec Body weight

Hamstring curl on stability ball 2-3 8-10 Slow 30 sec Body weight

Forward lunge, alternating sides 2-3 20 Slow 30 sec Body weight

Laying over stability ball, arm raise 2-3 12-15 Slow 30 sec Body weight

Kneeling press up 2-3 12-16 Slow 30 sec Body weight

[email protected] www.rgactive.com

APPENDIX

STRENGTH AND CONDITIONING

CORE PHASE SESSION

MOBILITY WORK/WARM-UP (YouTube link: http://bit.ly/RGA-Warmup-exercises) EXERCISE DEMO DURATION NOTES Foam roll your back, especially lower, to ease off connective Foam roller, back 30–45 sec tissue & increase mobility Roll ITBs to release tension in connective tissue that may Foam roller, ITB 30–45 sec inhibit knee/hip movement Rolling calves, especially Achilles, can aid ankle flexibility and Foam roller, calves 30–45 sec recovery from training

Using a lacrosse/hockey ball or rolling pin, roller your feet Foam roll, feet 30–45 sec paying attention to arches

Gently driving hips into stretch, with arms overhead to feel Kneeling hip flexor stretch 30–45 sec stretch in hips & torso From "start" position to semi-standing while holding foot, Hamstring 'track stretch' 8-10 reps until stretch it felt, in hamstring

Side bends with arms Bend from side to side pushing hips one way & arms the 10-12 reps overhead other overhead

MAIN SET (YouTube link: http://bit.ly/RGA-strength-exercises) EXERCISE DEMO SETS REPS TEMPO REST WEIGHT 2-3 each Side plank, from knees 45 sec Static 20 sec Body weight side Front plank on stability ball from knees 2-3 45 sec Static 20 sec Body weight or toes 20 each Resistance Laying on side leg raises 2 Slow 20 sec side band

Laying on back alternating leg lowering 2-3 14-18 Slow 30 sec Body weight

Single leg glute press with foot on step 2-3 10-12 Slow 20 sec Body weight

Calf raises on step 2-3 12-15 Slow 30 sec Body weight

Hamstring curl on stability ball 2-3 8-12 Slow 30 sec Body weight

2-3 each Lateral lunges, alternating sides 20 Active 30 sec Body weight side

Split squat, repeat each side 2-3 10-15 Slow 20 sec Body weight

Suitable Stability ball row 2-3 10-15 Slow 20 sec weight Suitable Stability ball chest press 2-3 10-15 Slow 20 sec weight

[email protected] www.rgactive.com

APPENDIX

STRENGTH AND CONDITIONING

PERFORMANCE PHASE SESSION MOBILITY WORK/WARM-UP (YouTube link: http://bit.ly/RGA-Warmup-exercises) EXERCISE DEMO DURATION NOTES Foam roll your back, especially lower, to ease off connective Foam roller, back 30–45 sec tissue & increase mobility Roll ITBs to release tension in connective tissue that may Foam roller, ITB 30–45 sec inhibit knee/hip movement Rolling calves, especially Achilles, can aid ankle flexibility and Foam roller, calves 30–45 sec recovery from training

Using a lacrosse/hockey ball or rolling pin, roller your feet Foam roll, feet 30–45 sec paying attention to arches

Gently driving hips into stretch, with arms overhead to feel Kneeling hip flexor stretch 30–45 sec stretch in hips & torso From "start" position to semi-standing while holding foot, Hamstring 'track stretch' 8-10 reps until stretch it felt, in hamstring

Side bends with arms Bend from side to side pushing hips one way & arms the 10-12 reps overhead other overhead

MAIN SET (YouTube link: http://bit.ly/RGA-strength-exercises) EXERCISE DEMO SETS REPS TEMPO REST WEIGHT

Stability ball jack knife 2-3 10-15 Slow 20 sec Body weight

Stability ball roll outs from knees 2-3 10-12 Slow 20 sec Body weight 10 each Resistance Lateral lunge to balance 2-3 Slow 20 sec side band

Split squats, rear leg raised 2-3 10-12 Slow 30 sec Body weight

Suitable Stability ball row 2-3 10-15 Slow 20 sec weight Suitable Stability ball chest press 2-3 10-15 Slow 20 sec weight Complete the following exercises as a circuit, one rep of each exercise CIRCUIT before starting the second set

Walking lunges 2-3 30 sec Active 15 sec Body weight

Skipping with rope 2-3 30 sec Active 15 sec N/A

Burpees 2-3 30 sec Active 15 sec Body weight

Box jumps (maximum knee height) 2-3 30 sec Active 15 sec Body weight

[email protected] www.rgactive.com