As the end of the year rapidly approaches most triathletes will be looking to settle into a regular training programme to set themselves up for the key races in the following year. We've sat down with Simon Ward, one of Tri247's resident coaching advisors, to build a 12-week programme for an average age group triathlete to get them ready for the race preparation phase next year. The first part of the series presents the overall training plan, the session details will follow next week.

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The closing weeks of the year traditionally marks the time when sensible triathletes start their quest for the following year. At about the same time, I (actually that should probably be we because it happens to all coaches!) get asked a similar question. What tips are there for making big improvements before next season? Well I’m sorry to disappoint you all but there are no secrets or short cuts. In fact the truth is that an age group athlete could follow one of a number of programmes and make improvements over the winter.

In the course of this series of articles I will outline one such programme which you could follow; some athletes will make good gains, others more modest improvements and I’m sure that I will also get letters and emails from some telling me that the programme is rubbish. You will, of course, have the luxury of trying the programme for six months before realising this and during this time you might come to the conclusion that, like almost everything in life, not everything fits you perfectly. In fact some things, like designer jeans or hand-made Italian shoes might not fit you at all! Training programmes are no different. Unfortunately with the shoes or the jeans, after six months of trying them out you won't have the luxury of complaining.

At this point you might think that I am making excuses in advance. No way!! In fact I know my programmes work because I have many happy athletes to confirm that (so do lots of other coaches, just in case you think I am bragging!) What stops the programme from working are some of these:

• Not planning enough recovery time
• Following a programme designed for someone else
• Poor nutrition
• Poor hydration
• Emphasising fitness over technique
• Too much long slow distance work
• Not enough long slow distance
• Too much high intensity
• Not enough intensity
• Under-emphasising your weaknesses
• Doing what you like rather than what you need
• Not enough stretching
• No strength and conditioning work
• Training NOT specific to your races
• Getting injured
• Getting ill
• Too much stress in other areas of your life
• Unrealistic goals

When you see the programme laid out over the next few weekd you may think that it is very simple. Well I’ve got news for you. Simple doesn’t mean 'easy' and complicated doesn’t mean 'better'! The challenge for you as an athlete is to follow this programme for the next 12 weeks. If you can do that (at the same time as sticking to the 10 rules) then I am convinced that in 12 weeks time you will have a very strong base from which to develop your race fitness. By all means write and tell us here at Tri247.com how your fitness has improved and by how much.

The ten rules

1. Sleep at least eight hours per night
2. Eat at least five portions of fruit and/or vegetble per day. If you don’t know what this means, find out!
3. Stretch. Regularly!
4. Plan your training time to include recovery. If you can’t fit this in cut down the session time.
5. Make sure you plan time for a good warm up and cool down. If you can't fit this in cut down the main part of the session or do it when you can
6. Spend more time training at your weakest event
7. Wash your hands more. About 50% of all colds are spread by hand-to-hand contact
8. Set S.M.A.R.T.E.R. goals and stick to them
9. Have one NO training day every week
10. Have a musculo-skeletal assessment to identify any potential problem areas in your body and then perform exercises to iron them out

Other guidelines

1. Aim to train in each sport twice per week (that is one session per day and a rest day)
2. If you can do more then train in each sport three times per week (two sessions on three days, one session on three days and one rest day)
3. If you have even more time then add an extra session to your weakest event
4. If you have to miss a session make it your strongest event NOT your weakest
5. Always arrive at sessions in time to do a good warm up and leave enough time to do a good warm down
6. Listen to your body
7. Perform a fitness test in each sport at the beginning of the programme and then again at the end. Use the field tests suggested but if you can afford the time and cost, invest in a lab test (at least for cycling and running). These will help you to set reasonably accurate training zones as well as a benchmark from which you can measure progress in 12 weeks
8. By a power meter for your bike! If you can’t afford this then buy a heart rate monitor. If you can’t afford this, learn to train by RPE

How the plan breaks down

Month one: This is the start of your plan. Set the scene by taking time to plan out your month so that you can achieve 100% completion of all the sessions. Advance information about pool opening times, club session etc will help you here as will some forward planning of work and social commitments. Once these are in place, then you can write your programme.

Arrange to do your fitness tests early on so you know exactly where your fitness is at. Make sure you are well rested before attempting a test set. Plan your NO training day to be one where you can actually recover, rather than one where it is impossible to train for other activities. This is NOT good recovery. Alternate hard days with easy and moderate days. This month is about laying down the foundations so you should be focussing.

Month two: Time to move the training up a bit. If you have more time then increase the volume. If you are at your time limit then increase the intensity a little. You might need to swim a bit less and bike/run a bit more.

Month three: If you can get a warm weather training camp for a week then use this opportunity to get in more bike miles and just maintain your swim/run fitness. You will need to plan your repeat fitness tests in your recovery week at the end of this phase so plan them in early.

Training zones

Because we are going to be constantly referring to the training zones it's well worth getting them sorted at the beginning. The following table sets out the zones and what the mean in terms of both heart rate and physiological activity.

Classification	Definition	Approx percentage of maximum heart rate (beats/min)
Recovery (REC)	Active recovery, post-race, technique and warm up/down.	< 60%
Endurance One (E-1)	Extensive aerobic, base or volume training. Central adaptations and endurance development	60% - 75%
Endurance Two (a)(E-2)	Intensive aerobic, central and peripheral adaptations. Development of speed endurance.	76% - 80%
Endurance Two (b) (E-2)	Intensive aerobic, central, peripheral and neural (speed) adaptations.	81% - 86%
Endurance Three (E-3)	±3 bpm around Anaerobic Threshold. (AnT). Development of velocity at AnT. Peripheral and nervous system adaptations.	87% - 92%
Endurance Four transition VO2max. (E-4)	Anaerobic glycolysis lactate tolerance, max power and nervous system adaptations.	> 92%

The plan

This table covers the first twelve weeks and sets out the sessions you'll be doing. The next article in the series will have all the session details for each of the sports. PLEASE NOTE: the code JFR has been confusing people - we checked with Simon and what it means is, "Just get on the bike and ride it: no HRMs, no power meters, no speed or cadence readouts - just ride the bike and enjoy it!"

Week #	Activity
Wk 1	Swim: 2-3 x 1hr Bike: 1 x 1hr turbo technique (high speed spinning), 1-2hr road/MTB ride - JFR Run: 1 x fartlek, 1 x long, 1 x tempo (optional) Weights: 2-3 x 30-minute circuits
Wk 2	Swim: 2-3 x 1hr Bike: 1 x 1hr turbo technique (high speed spinning), road/MTB ride - JFR + 10% time on last week Run: 1 x fartlek, 1 x long, 1 x tempo (optional) Weights: 2-3 x 30-minute circuits
Wk 3	Swim: 2-3 x 1hr Bike: 1 x 1hr turbo technique (high speed spinning), road/MTB ride - JFR + 10% time on last week Run: 1 x fartlek, 1 x long, 1 x tempo (optional) Weights: 2-3 x 30-minute circuits
Wk 4	Swim: 2 x 1hr Bike: 1 x 1hr turbo technique (high speed spinning), road/MTB ride - JFR 50% of previous week Run: 1 x fartlek, 1 x long, 1 x tempo (optional) Weights: 1 x 30-minute circuit
Wk 5	Swim: 2-3 x 1hr Bike: 1 x 1hr turbo technique (high speed spinning), road/MTB ride - JFR same as Week 3 Run: 1 x fartlek, 1 x long, 1 x tempo (optional) Weights: 2-3 x 30-minute circuits
Wk 6	Swim: 2-3 x 1hr Bike: 1 x 1hr turbo technique (high speed spinning), road/MTB ride - JFR + 10% time on last week Run: 1 x fartlek, 1 x long, 1 x tempo (optional) Weights: 2-3 x 30-minute circuits
Wk 7	Swim: 2-3 x 1hr Bike: 1 x 1hr turbo technique (high speed spinning), road/MTB ride - JFR + 10% time on last week Run: 1 x fartlek, 1 x long, 1 x tempo (optional) Weights: 2-3 x 30-minute circuits
Wk 8	Swim: 2 x 1hr Bike: 1 x 1hr turbo technique (high speed spinning), road/MTB ride - JFR 50% of previous week Run: 1 x fartlek, 1 x long, 1 x tempo (optional) Weights: 1 x 30-minute circuit
Wk 9	Swim: 2-3 x 1hr Bike: 1 x 1hr turbo technique (high speed spinning), road/MTB ride - JFR same as Week 7 Run: 1 x fartlek, 1 x long, 1 x tempo (optional) Weights: 2-3 x 30-minute circuits
Wk 10	Swim: 2-3 x 1hr Bike: 1 x 1hr turbo technique (high speed spinning), road/MTB ride - JFR + 10% time on last week Run: 1 x fartlek, 1 x long, 1 x tempo (optional) Weights: -3 x 30-minute circuits
Wk 11	Swim: 2-3 x 1hr Bike: 1 x 1hr turbo technique (high speed spinning), road/MTB ride - JFR + 10% time on last week Run: 1 x fartlek, 1 x long, 1 x tempo (optional) Weights: 2-3 x 30-minute circuits
Wk 12	Swim: 2 x 1hr Bike: 1 x 1hr turbo technique (high speed spinning), road/MTB ride - JFR 50% of previous week Run: 1 x fartlek, 1 x long, 1 x tempo (optional) Weights: 1 x 30-minute circuit

Notes

SWIM: where possible swim with a group that has a coach, so they can moitor your technique, and for added motivation. BIKE: Do not miss the turbo session! Try to ride undulating routes where possible. MTB is a suitable alternative especially in poor weather. Add another ride (50% long ride duration) if you have time. RUN: if you need to add in another run, just make it an easy aerobic run (Zone 1 or Zone 2 only).