Training programs

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

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