Triathlon / Duathlon programs are available from beginner starting out right through to the serious athlete. Contact Gareth Pugh garethtpugh26@hotmail.com
Weekly Training Sessions:
| Monday | 6.00am – 7.30am Swimming |
| Tuesday | 6.00am – 7.30am Swimming
4.00pm Combined colleges bunch ride meet girls college 5.15pm Bunch ride meet council car park |
| Wednesday | 4p.m Brick Sessions meet at Athletic Park with bike and trainers |
| Thursday | 5.15pm Bunch ride meet council car park
8.00pm Masters Swimming |
| Saturday | 8.30am Technique based swimming with Jono Lee
8.30am Masters Swimming 1.00pm Cycle Race visit http://cyclingmarlborough.org.nz |
| Sunday | 8.00am Bunch ride, meet Roselands Garden Centre car park opposite Number one shoe warehouse |
| Training | Intensities | ||
| Effort | Heart Rate % | Training Effect | Training Application |
| Easy | 70% | Increased circulation | Warm up, recovery, technique |
| Steady | 70% – 80% | Improved Aerobic metabolic efficiency | Main Component of Endurance Training |
| Moderate – Hard | 80% – 85% | Improves aerobic to Anaerobic metabolism | Improves aerobic to Anaerobic metabolism |
| Hard | 85% – 90% | Improves Anaerobic metabolism | Race Pace Training |
| Very Hard | 95% + | Improves lactate tolerance | Speed Training |
To calculate your own heart rate zones click here
GENERIC TRAINING PROGRAMMES
The following are generic programmes which do not take into account any other sports or commitments the athlete has. They are to be used for people starting out in the sport as a lead up to the town triathlon and duathlons. Intensity and duration can be built in later. Joining with others to train is advantageous so try and get to some of the trainig sessions outlined above. A good start would be to join the junior swimming squad or Masters squad at the Stadium.
Prior to the age of twelve it is not deemed terribly efficient to follow a structured programme as children are usually open to a myriad of physical activities in Marlborough. Racing and enjoying is all important at this age! ( still join that swim squad).
Don’t forget to warm up and down and stretch but also eat well before and after training. Don’t worry about eating during the sessions as they are not long enough to warrant it but stay hydrated.
Try to follow the programmes for four weeks working at an EASY to MODERATE intensity.
AND LASTLY IF YOU WANT TO RACE ON THE WEEKEND INSTEAD OF TRAINING, THEN DO SO- – THE MORE YOU RACE , BE IT CYCLING, HARRIERS, TRI OR DUATHLON THE MORE CONFIDENT AND MOTIVATED YOU WILL BECOME.
ENJOY!
JUNIOR 12 -14
| SWIM | CYCLE | RUN | |
| Monday | 30 mins | 15 mins | |
| Tuesday | 30 – 45 mins | ||
| Wednesday | 30 mins | 20 mins | |
| Thursday | 30 – 45 mins | ||
| Friday | |||
| Saturday | 20 – 30 mins | 30 mins | 15 – 25 mins |
| Sunday | 40 – 60 mins |
YEAR 9 /10
| Monday | 45 mins – 1hr | ||
| Tuesday | 1 hr | ||
| Wednesday | 45 mins | 30 – 40 mins | |
| Thursday | 1 hr | ||
| Friday | |||
| Saturday | 30 mins | 45 mins | 30 mins |
| Sunday | 1hr 30 mins |
Total Adult beginner
| swim | cycle | run | |
| Monday | 20mins | ||
| Tuesday | 30 mins | ||
| Wednesday | 20 mins | ||
| Thursday | 20 mins | 20 – 30 mins | |
| Friday | |||
| Saturday | 15 mins | 20 mins | 10 mins |
| Sunday | 30 mins |
Adult beginner
| Monday | 20 – 30 mins | 20 -30 mins | |
| Tuesday | 35 – 45 mins | ||
| Wednesday | 20 – 40 mins | ||
| Thursday | 20 mins | 35 mins | |
| Friday | |||
| Saturday | 20 – 30 mins | 20 – 30 mins | 20 – 30 mins |
| Sunday | 40 mins – 1 hr |
The following is an example of a more structued junior programme that fits into the training opportunities within Marlborough. It is for an under 16 athlete who may want to take the sport further. The programme can be adopted for the under 14 athlete.
Brick sessions should be done at a hard intensity
Run off bikes should be done at a steady/easy intensity
Hill reps and intervals to be done at hard to very hard
Bunch rides will be dependent on the group but steady to moderately hard
Swim sessions will vary in intensity during the session from warm ups to technique work to reps.
Saturday sessions upto week 3 should be moderate and week 4 and 5 should become hard intensity.
| Date | Swim | Cycle | Run |
| Monday | 1km | 7km | |
| Tuesday | Bunch ride with school or 35km | ||
| Wednesday | 1km | Brick session at athletic track 800m run/ 7 lap cycle x 3 | |
| Thursday | Bunch ride with schoolApprox 35 km | 2km run off bike | |
| Friday | |||
| Saturday | Squad swim with Jono | 25k | 20 min run |
| Sunday | Bunch ride 40km |
Week 1
| Date | Swim | Cycle | Run |
| Monday | 1km | 7km | |
| Tuesday | Bunch ride with school or 35km | ||
| Wednesday | Brick session at athletic track 800m/ 7 laps cycle x3 | ||
| Thursday | Bunch ride | 3 km off bike | |
| Friday | |||
| Saturday | Squad swim with Jono | 25km | 4km run off bike |
| Sunday | Bunch ride 40 -50 km |
Week 2
| Date | Swim | Cycle | Run |
| Monday | 1km | Hill reps – find a small incline run up for 20 seconds- jog down recovery x 7. 10 MIN WARM UP/DOWN | |
| Tuesday | Bunch ride with school or 35km | 2km run off bike | |
| Wednesday | 1 km | Brick session at athletic track 800m run/ 7 laps cycle x4 | |
| Thursday | Bunch ride | 3 km off bike | |
| Friday | |||
| Saturday | Squad swim with Jono | 16km | 4km run off bike |
| Sunday | Bunch ride 40 – 60 km |
Week 3
| Date | Swim | Cycle | Run |
| Monday | 1km | Hill reps – find a small incline run up for 20 seconds- jog down recovery x 7. 10 MIN WARM UP/DOWN | |
| Tuesday | Bunch ride with school or 35km | ||
| Wednesday | 1 km swim | Brick session at athletic track or 1 km x 5 intervals –ratio 1:1 recovery | |
| Thursday | Bunch ride with school | 4km run off bike | |
| Friday | |||
| Saturday | Squad swim with Jono | 16km | 4km run off bike |
| Sunday | Bunch ride 40 -60 km |
Week 4
| Date | Swim | Cycle | Run |
| Monday | 1km | 5km time trial | |
| Tuesday | Bunch ride with school or 35km | 2km run off bike | |
| Wednesday | 1km | Brick session at athletic park | |
| Thursday | Bunch ride with school | 4 km runoff bike | |
| Friday | |||
| Saturday | Squad swim with Jono | 16km | 4km run off bike |
| Sunday | Bunch ride 50 -70 km |
Week 5
| Date | Swim | Cycle | Run |
| Monday | 5km | ||
| Tuesday | Bunch ride with school or 20km | 2km run off bike | |
| Wednesday | 1km | 10 stride outs- full recovery | |
| Thursday | Easy ride 15 km | ||
| Friday | |||
| Saturday | RACE DAY | ||
| Sunday |
Week 6 Taper week
Where to from here ?
Tri NZ have an excellent resource for under 14 under 16 and under 19 athletes who may wish to target Nationals. These can be jiggled with to allow for training with the group. Visit www.trinz
Leave a Reply