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		<?xml version="1.0"?><rss version="2.0"><channel><title>Training - Tri247</title><link>http://www.tri247.com/index.html</link><description>Latest training articles from Tri247</description><item><title><![CDATA[Charnwood Triathlon Club forms junior section]]></title><link><![CDATA[http://www.tri247.com/article_3322.html]]></link><description><![CDATA[Charnwood Triathlon Club is launching a junior section and are holding taster events to encourage children aged 8 to 16 in the Charnwood area to get involved in triathlon. The sessions will be coached by their qualified CRB checked coaches. The next taster sessions will be on Friday 9th May at Burleigh College (5.30-7.30pm), Saturday 17th May at Rawlins College (1-3pm) and 
Saturday 24th May at Rawlins College (1-3pm). If this is something that might interest you or your children see the club&#039;s website (www.charnwoodtriathlon.co.uk) or email info@charnwoodtriathlon.co.uk for more information.]]></description></item><item><title><![CDATA[Run naked]]></title><link><![CDATA[http://www.tri247.com/article_3310.html]]></link><description><![CDATA[Mike Trees, Tri247&#039;s running guru, really isn&#039;t suggesting that you all strip off and run around in your birthday suits! It&#039;s more about stripping things back to their essentials - and that means ditching the technology and understanding how your body should feel.



Before I begin, I should define my terms. By &#039;running naked&#039; I don&#039;t actually mean running with no clothes. However, I am sure if that is what you are interested in there are plenty of websites to look at on the subject. By naked running I mean putting that heart rate monitor to one side and listening to your own body for a change. Heart rate monitors were invented as a tool to help training but, as I have realised, all too often they take over. I often feel that it becomes a case of the tail wagging the dog. Always remember who the boss is.

A good run ruined...
My inspiration for this article came after my evening run with a friend of mine. We were running along putting the world to rights and enjoying an easy recovery run. I asked Lander how long we had been running and he looked at his monitor. Unfortunately when he saw his heart rate he forgot my question. &quot;Oh no,&quot; came the reply, &quot;I am running too fast. My heart rate is 147, and this is supposed to be an easy run&quot;.

Just seconds earlier Lander and I had been chatting quite happily, which suggests that we were running well within our aerobic zones. Before the invention of heart rate monitors our coaches would say that if we could not talk comfortably then the pace was too fast for an easy run, and although not rocket science, it helped me to listen to my body as I trained. If Lander had been running too fast, his breathing would have been stronger and he would have struggled to talk. So in this case I was sure that we were running at the correct pace. My advice to him was to forget the HRM.

For some reason Lander&#039;s heart rate was higher than expected. There are many possible causes for this; jogging up hill, being slightly dehydrated, eating just before running, being unfit, running in hot weather, a faulty heart rate monitor, running near electricity pylons... The monitor can not allow for these factors!

Unfortunately the psychological damage was done. Our easy, stress release run had now become the cause of his biggest stress that day; trying to understand why he had an elevated HR. The more he stressed the more his HR and blood pressure remained high!

The heart is simply a mechanical pump, which delivers oxygen and fuel to the muscles. The harder you train the more oxygen is needed and the faster the heart needs to beat. To achieve the desired training effect heart rate monitors have been used and training has been placed into different zones based on heart rates. Although a very valuable training tool, I sometimes think that many athletes place too much emphasis on heart rates and not enough on their perceived work rate.

Sometimes it is important to go out and run naked (without the HRM). That way you learn to listen to your body, which will soon tell you to slow down when you are going too fast. Just as you know through the intensity of feeling if you are running too fast.

Sometimes you may be tired and your HR just will not rise. In this case your monitor will show a low heart rate and you may mistakenly think you are running too slow, just because your HR is low. This does not always mean you are not trying. It may be dangerous to push harder just because the monitor is showing a low heart rate. Your body&#039;s defenses may be trying to stop you from over training!

How many of you reading this article have been tested for blood lactate samples to try and ascertain your anaerobic threshold?  How many have just bought a monitor and looked up your training zones in a book or on the internet? If you have not had your zones scientifically worked out, you are guessing. The more you use a monitor the better you will get at guessing. This article is not designed to scaremonger, but merely to get you to ask more questions and to think more about what your are doing.

I will give you another example to show why the guideline figures really are just that, and can be meaningless in many cases.  I will use myself as an example, and calculate some training zones. The section at the end of this article shows typical training zones that many of you will be familiar with.

Calculating your training zones
Maximum heart rate - Unless advised otherwise by a physician, you may want to run to exhaustion to find out your maximum heart rate. Warm up and then run up a hill for about five minutes as hard as you can. After five minutes of maximum effort you heart rate will max out. However, a much easier, but also (much) less accurate, method is to subtract your age from 220. Thus at 45 I will have a theoretical maximum heart rate (MHR) of 175.

Resting heart rate - To determine your resting heart rate (RHR) is very easy. Just count your pulse for one minute in the morning before getting out of bed.  As you get fitter your heart becomes more efficient at pumping blood around the body. As a result you will find your resting heart rate gets lower so you will need to check your RHR on a regular basis (eg monthly).

Calculation of a zone value

The calculation of a zone value, X%, is performed in the following way:

Subtract your RHR from your MHR giving the working heart rate (WHR)
 
Calculate the required X% on the WHR giving a value &quot;Z&quot;

Add &quot;Z&quot; and your RHR together to give you the final value

Example: Mike Trees; MHR is 177 and  RHR is 27 - determine the 70% value

MHR-RHR = 177-27 = 150

70% of 150 = 105
 
105+RHR = 105+27 = 132 bpm 

I have used myself to show how we are all different and do not simply fit into the guidelines. At 45 my suggested max HR is (220-age) 175 so I&#039;m not too far out there, but as my resting heart rate is very low, it throws all the models out.

If you do want to use a monitor remember who is the boss and make sure you understand the variables. According to the tables an easy run for me should be at 60-70% so my minimum should be 117 and max about 132. However, my recovery run will nearly always be run at about 95-110, which is theoretically too slow. My race pace should be about 80% which would be 147, however I am able to hold around 170 at 10km race pace.

Through years of interval training and teaching my body to become efficient I have achieved these figures. It is only after I am comfortable at a certain training pace that I will use a HRM to see what the HR is for any perceived effort. For me the perceived effort is always a more valuable tool than the HRM.

Rest up your HRM from time to time and listen to your body

A tale of two hearts
I will give another example of how complex hearts rates are: Remember that I said my resting heart rate is 27. If I double it, it is 54. If I double it again it is 108. Amazingly this is about the maximum pace that I run my easy runs at. (Although the books say I should run faster.) Let me take my wife Rieko, as an example. Her resting HR is around 50. If we double it, it is 100, double it again that is 200, this is her maximum heart rate. At 27 beats, per minute, my body is able to pump enough blood around itself for me to function adequately at rest, while Rieko needs 50 beats. But for my easy run I must raise my resting heart rate four times my resting pulse, while Rieko must only raise her resting heart race two and half times.

I hope I am starting to show that all our heart rates and bodies are different, and listening to our own body is much more effective than blindly following what the monitor says we should do. Although HRMs may have some good points, they are, just a tool that would be better understood by using them less frequently, and by listening to our bodies more often.
	
Training zones
Training zones are based on a percentage of your maximum heart rate. Within each training zone subtle physiological effects take place to enhance your fitness.

The recovery zone (60% to 70%)
Training within this zone develops basic endurance and aerobic capacity. All easy recovery training should be completed at a maximum of 70%. Another advantage to training in this zone is that while you are happily fat burning you may lose weight and you will be allowing your muscles to re-energise with glycogen, which has been expended during those faster paced work-outs.

The aerobic zone (70% to 80%)
Training in this zone will develop your cardiovascular system. The body&#039;s ability to transport oxygen to, and carbon dioxide away from, the working muscles can be developed and improved. As you become fitter and stronger from training in this zone it will be possible to  some of your longer runs  at up to 75%, so getting the benefits of some fat burning and improved aerobic capacity.
 
The anaerobic zone (80% to 90%)
Training in this zone will develop your Anaerobic Threshold. In this zone your individual anaerobic threshold is found. During this training glycogen is the main source of energy. This training will help you to race faster, as your body will develop an ability to use less oxygen, it will become more efficient. Training in this zone is ideal for races up to about two hours in length.

The red line zone (90% to 100%)
Training in this zone will only be possible for short periods of time. It effectively trains your ability to develop speed. Only the very fit can train in this zone, but it is vital for sprint finishes.]]></description></item><item><title><![CDATA[Age group training plan (pt2)]]></title><link><![CDATA[http://www.tri247.com/article_3274.html]]></link><description><![CDATA[Welcome back to the training plan. First, a bit of self reflection; how did you go with the first 12 week block of your training? If you were part of my squad the next questions I would ask would be:

Can you outline three or four positive factors from your training so far?
Have you made progress in any of the three tri disciplines? (Hopefully this answer will be part of Q1) If you have made progress, how have you measured this?
If you had the opportunity what parts of your training or lifestyle would you change to make your training more effective? (These should be elements you can actually implement, such as better nutrition, rather than ones which you can&rsquo;t, such as training full-time!!)

Spend a few minutes thinking about these questions and another few minutes writing down the answers so that you can refer to them later.
If you have managed to get to this stage without nay mishaps then it&rsquo;s a fair bet that you will have moved your fitness forward but just to make sure and so that you have a benchmark for the future one of your first tasks will be to perform some test sets. These should be simple, easy to repeat at a later date and relevant to your event. (I&rsquo;ll outline some examples later on.)
The phase that you are about to move into is often known as pre-competition. The goal is to develop your fitness from a general level to one which will allow you to handle the specific demands of racing.
One of the biggest concerns that I have as a coach at this time of year is injury. Because there is a change of emphasis from endurance to more intense work there is also a greater risk of injury. Ideally you will phase in the amount of high intensity work that you do, in order to avoid this but some athletes tend to make wholesale changes with obvious consequences. If you want to get to the start line, make sure that you aren&rsquo;t one of them!!!
If you can remember back to the previous article I outlined ten rules which would help you to gain maximum benefit from your training. If you have been following these then well done and carry on! If not then a) include this in the things you could do better and b) start to implement as many as possible with immediate effect.
The race season is not far away and if you can stay consistent with your training until then you will reap the rewards.
Remember: Consistency is the key to success
Stay healthy, have fun and I&#039;ll see you at the races.
Goals for the next two months


Month
What&#039;s going on 
Emphasis


1
This is the start of your pre competition or specific conditioning phase. This means that you have to prepare your self for the demands of racing. You should have used months 1-3 to make any technical changes and develop your endurance base. This doesn&rsquo;t mean that you ignore them from now on. Rather, they become elements in the background. For instance you can include technical drills as part of your Warm-up and you should continue to include at least 1 endurance session per sport in each week of your programme.
Slowly start to increase the intensity in some of your training sessions. You can get away with bigger changes to swimming, slightly less for biking and small alterations to running intensity.
Other introductions might include BRICK sessions, Open water swim drills in the pool and sessions specific to conditions you might encounter in your goal races.
Some sprint triathlons or early season duathlons will help you to get back into the swim of racing. Going hard is tough and you need to be mentally conditioned as well as physically
Technique, Endurance, S&amp;amp;C


2
Continue to add in more intensity. If you haven&rsquo;t already got it sorted then you should be giving your race a bike a tune up. Then start to ride it on a regular basis. You need to be comfortable on it, so it&rsquo;s no good just wheeling it out for the big races.
This month is another opportunity to get out and race. Don&rsquo;t worry too much about the overall result; instead look for markers of improved fitness or technique or an opportunity to practice specific elements of racing such as transitions
Technique, Endurance, S&amp;amp;C


Weekly plans


Day
Swim
Time
Bike
Time
Run
Time
Other
Time
Daily Totals


1
No Training Day
0:00:00


2
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
Tempo sustained 30min + 10min Strides
0:50:00
&amp;nbsp;
&amp;nbsp;
0:50:00


3
Session 1 - Race pace/OW skills
1:00:00
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
Weights
0:30:00
1:30:00


4
&amp;nbsp;
&amp;nbsp;
Intervals - AT (30min of work effort)
1:15:00
Off the bike RP intervals 10 x 400
0:30:00
&amp;nbsp;
&amp;nbsp;
1:45:00


5
Session 2 - Speed/strength + OW skills
1:00:00
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
Weights
0:30:00
1:30:00


6
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
Intervals - AT intervals
0:45:00
&amp;nbsp;
&amp;nbsp;
0:45:00


7
&amp;nbsp;
&amp;nbsp;
Road - inc 2 x 20&#039; @ E2a (75-80%MHR) rest of the ride should be at 70-75% MHR
2:30:00
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
2:30:00


&amp;nbsp;
Week 1 
2:00:00
&amp;nbsp;
3:45:00
&amp;nbsp;
2:05:00
&amp;nbsp;
1:00:00
8:50:00


&amp;nbsp;


1
No Training Day
0:00:00


2
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
Strides - Leg speed
0:30:00
&amp;nbsp;
&amp;nbsp;
0:30:00


3
Session 1 - VO2 max efforts
1:00:00
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
Weights
0:30:00
1:30:00


4
&amp;nbsp;
&amp;nbsp;
Road - inc 2 x 20min or 3 x 15 min efforts @ race pace
1:30:00
Off the bike Tempo - 10min  RP/10min cruise/20min steady
0:45:00
&amp;nbsp;
&amp;nbsp;
2:15:00


5
Session 2 - Speed/strength + OW skills
1:00:00
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
Weights
0:30:00
1:30:00


6
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
Intervals - VO2 max intervals
0:50:00
&amp;nbsp;
&amp;nbsp;
0:50:00


7
&amp;nbsp;
&amp;nbsp;
Road - Hills/undulating - work hard on the hills taking the HR up to 85%. On long hills stay seated, on short hills, stand up.
2:30:00
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
2:30:00


&amp;nbsp;
Week 2 
2:00:00
&amp;nbsp;
4:00:00
&amp;nbsp;
2:05:00
&amp;nbsp;
1:00:00
9:05:00


&amp;nbsp;


1
No Training Day
0:00:00


2
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
Tempo sustained 45min + 10min Strides
1:00:00
&amp;nbsp;
&amp;nbsp;
1:00:00


3
Session 1 - Race pace/OW skills
1:00:00
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
Weights
0:30:00
1:30:00


4
&amp;nbsp;
&amp;nbsp;
Intervals - AT (30min of work effort)
1:10:00
Off the bike RP intervals 5 x 800
0:30:00
&amp;nbsp;
&amp;nbsp;
1:40:00


5
Session 2 - Speed/strength + OW skills
1:00:00
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
Weights
0:30:00
1:30:00


6
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
Intervals - AT intervals
0:45:00
&amp;nbsp;
&amp;nbsp;
0:45:00


7
&amp;nbsp;
&amp;nbsp;
Road - inc 3 x 12&#039; overgear (this should be a gear where you can maintain 65-70rpm with good technique at about 75-80% MHR) -  rest of the ride should be at 70-75% MHR
2:30:00
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
2:30:00


&amp;nbsp;
Week 3 
2:00:00
&amp;nbsp;
3:40:00
&amp;nbsp;
2:15:00
&amp;nbsp;
1:00:00
8:55:00


&amp;nbsp;


1
No Training Day
0:00:00


2
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
Tempo steady
0:40:00
&amp;nbsp;
&amp;nbsp;
0:40:00


3
Session 1 - Endurance
1:00:00
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
Weights
0:30:00
1:30:00


4
&amp;nbsp;
&amp;nbsp;
Intervals - High cadence efforts
1:00:00
Off the bike RP 5min RP + 15&#039; EZ
0:20:00
&amp;nbsp;
&amp;nbsp;
1:20:00


5
Session 2 - speed
1:00:00
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
Weights
0:30:00
1:30:00


6
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
Strides - leg speed
0:30:00
&amp;nbsp;
&amp;nbsp;
0:30:00


7
&amp;nbsp;
&amp;nbsp;
Road - EZ spin - Keep it reasonably flat and 
1:30:00
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
1:30:00


&amp;nbsp;
Week 4 
2:00:00
&amp;nbsp;
2:30:00
&amp;nbsp;
1:30:00
&amp;nbsp;
1:00:00
7:00:00


&amp;nbsp;


1
No Training Day
0:00:00


2
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
Tempo sustained 30min + 10min Strides
0:45:00
&amp;nbsp;
&amp;nbsp;
0:45:00


3
Session 1 - Race pace/OW skills
1:00:00
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
Weights
0:30:00
1:30:00


4
&amp;nbsp;
&amp;nbsp;
Intervals - AT (35min of work effort)
1:25:00
Off the bike RP intervals 4 x 1k
0:30:00
&amp;nbsp;
&amp;nbsp;
1:55:00


5
Session 2 - Speed/strength + OW skills
1:00:00
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
Weights
0:30:00
1:30:00


6
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
Intervals - AT intervals
0:45:00
&amp;nbsp;
&amp;nbsp;
0:45:00


7
&amp;nbsp;
&amp;nbsp;
Road - inc 3 x 15&#039; LT @ E2a(75-80%MHR) rest of the ride should be at 70-75% MHR
2:30:00
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
2:30:00


&amp;nbsp;
Week 5 
2:00:00
&amp;nbsp;
3:55:00
&amp;nbsp;
2:00:00
&amp;nbsp;
1:00:00
8:55:00


&amp;nbsp;


1
No Training Day
0:00:00


2
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
Strides - Leg speed
0:30:00
&amp;nbsp;
&amp;nbsp;
0:30:00


3
Session 1 - VO2 max efforts
1:00:00
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
Weights
0:30:00
1:30:00


4
&amp;nbsp;
&amp;nbsp;
Road - inc 2 x 20min or 3 x 15 min efforts @ race pace
1:30:00
Off the bike Tempo - 10min  RP/10min cruise/20min steady
0:45:00
&amp;nbsp;
&amp;nbsp;
2:15:00


5
Session 2 - Speed/strength + OW skills
1:00:00
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
Weights
0:30:00
1:30:00


6
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
Intervals - Vo2 max intervals
0:45:00
&amp;nbsp;
&amp;nbsp;
0:45:00


7
&amp;nbsp;
&amp;nbsp;
Road - Hills/undulating - work hard on the hills taking the HR up to 85%. On long hills stay seated, on short hills, stand up.
2:30:00
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
2:30:00


&amp;nbsp;
Week 6 
2:00:00
&amp;nbsp;
4:00:00
&amp;nbsp;
2:00:00
&amp;nbsp;
1:00:00
9:00:00


&amp;nbsp;


1
No Training Day
0:00:00


2
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
Tempo sustained 45min + 10min Strides
1:05:00
&amp;nbsp;
&amp;nbsp;
1:05:00


3
Session 1 - Race pace/OW skills
1:00:00
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
Weights
0:30:00
1:30:00


4
&amp;nbsp;
&amp;nbsp;
Intervals - AT (35min of work effort)
1:10:00
Off the bike RP intervals 2 x 1k, 3 x 800m
0:30:00
&amp;nbsp;
&amp;nbsp;
1:40:00


5
Session 2 - Speed/strength + OW skills
1:00:00
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
Weights
0:30:00
1:30:00


6
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
Intervals - AT intervals
0:45:00
&amp;nbsp;
&amp;nbsp;
0:45:00


7
&amp;nbsp;
&amp;nbsp;
Road - inc 3 x 15&#039; overgear (this should be a gear where you can maintain 65-70rpm with good technique at about 75-80% MHR) -  rest of the ride should be at 70-75% MHR
2:30:00
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
2:30:00


&amp;nbsp;
Week 7 
2:00:00
&amp;nbsp;
3:40:00
&amp;nbsp;
2:20:00
&amp;nbsp;
1:00:00
9:00:00


&amp;nbsp;


1
No Training Day
0:00:00


2
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
Tempo steady
0:30:00
&amp;nbsp;
&amp;nbsp;
0:30:00


3
Session 1 - Endurance
1:00:00
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
Weights
0:30:00
1:30:00


4
&amp;nbsp;
&amp;nbsp;
Intervals - High cadence efforts
1:00:00
Off the bike RP 5min RP + 15&#039; EZ
0:20:00
&amp;nbsp;
&amp;nbsp;
1:20:00


5
Session 2 - speed
1:00:00
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
Weights
0:30:00
1:30:00


6
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
Strides - leg speed
0:30:00
&amp;nbsp;
&amp;nbsp;
0:30:00


7
&amp;nbsp;
&amp;nbsp;
Road - EZ spin - Keep it reasonably flat and 
1:30:00
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
1:30:00


&amp;nbsp;
Week 8 
2:00:00
&amp;nbsp;
2:30:00
&amp;nbsp;
1:20:00
&amp;nbsp;
1:00:00
6:50:00



Notes


Strides
these should be run at about 3-5k pace. The goal is to promote leg speed. The efforts are too short to require a heart rate monitor.


Race pace
this is your triathlon race pace. It&#039;s lower than a pure 5/10k pace and the reason for these sessions is to gain an intuitive feel for the pace so that you don&amp;rsquo;t go too hard in the first 2-3k. Use your last race as a guide and work the times out per km.


Pure 5/10k pace
This is what you can achieve without cycling or swimming before. 10k pace is just a little faster than Anaerobic Threshold. Work the pace out per km. You WILL be able to run faster than this during the interval sessions but to get the best results aim for four to five seconds per km.


VO2 Max velocity
This is the speed that you can run at VO2 max. You can generally hold this pace for about five to six minutes depending upon your fitness, so a six minute TT is a perfect test. Once you know how far you can run in this time just divide in half and try to hit this mark in the three minute intervals. If it&#039;s too easy you probably need to re do the test!!


Active Recovery
It&#039;s widely acknowledged that recovery is better with some exercise - hence the term &amp;quot;Active Recovery&amp;quot;- Please remember that in your recovery week, you need to get over the last three weeks and be ready for the next three. Don&amp;rsquo;t worry about trying to get fitter. Just do enough to hold on to what you have. 60-70% of training volume at about 70% intensity will do this.


OverGear
This session is designed to develop bike specific strength by providing resistance through bigger gears. To get the most from the session you do need to maintain good pedalling form throughout the set. Once you start using the whole body by nodding or rocking from left to right its time to stop the set.


Polo stroke
This is like the water polo swim style. Head out of the water, look straight ahead and then swim with high elbows and a short fast stroke. You&#039;ll need to kick hard to keep the legs up.


No push start
To simulate deep water starts, instead of pushing off from the wall at the start of a rep, you can move about 20-30cm away and tread water, horizontally with one hand extended in front and one by your side. The hand by your side then comes forward as you start the stroke.


Swims


Week 1 


Session 1: GOAL: Race pace and open water skills (2600 metres) 


Set
Qty
Distance
T/A time - Rest
Instructions
Total


W Up
5
100
plus 10s
75P + 25K
500


#1
8
50
plus 15s
4 x (1-3 desc - try to drop 1-2s on each 50) - head up breathing every 4-6 strokes
400


#2
15
100
plus 10s
aim to hold race pace
1500


Cool Down
4
50
plus 15s
Backstroke
200


Session 2: GOAL: Speed/Strength and open water skills (2500 metres) 


Set
Qty
Distance
T/A time - Rest
Instructions
Total


W Up
5
100
&amp;nbsp;
#1+20s, #2+15s, #3+10s, #4&amp;5+5s - aim to swim @ same pace with 
500


#1
12
25
&amp;nbsp;
odds = Max sprint + 30s, (NO PUSH start) evens = relaxed + 10s
300


#2
6
200
plus 15s
PULL - E2b pace
1200


#3
12
25
&amp;nbsp;
odds = Max sprint + 30s, (NO PUSH start) evens = relaxed + 10s
300


Cool Down
4
50
plus 15s
Backstroke
200


Week 2 


Session 1: GOAL: Develop VO2 Max (2800 metres) 


Set
Qty
Distance
T/A time - Rest
Instructions
Total


W Up
1
600
Cont
200 (25fc/25bc) 2 x 100 paddles +10s, 4 x 50 catch up+10s
600


#1
10
50
plus 10s
Build pace thru rep
500


#2
15
100
plus 60s
best sustainable pace
1500


#3
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
0


Cool Down
1
200
Cont
Backstroke
200


Session 2: GOAL: Speed/Strength and open water skills (2650 metres) 


Set
Qty
Distance
T/A time - Rest
Instructions
Total


W Up
1
600
Cont
200 (25fc/25bc) 2 x 100 paddles +10s, 4 x 50 catch up+10s
600


#1
10
50
plus 15s
6 strokes POLO/6 strokes normal
500


#2
3
300
plus 20s
Pull + paddles
900


#3
18
25
&amp;nbsp;
6 x (1-3 desc) 3rd efforts of ea is MAX
450


Cool Down
1
200
Cont
Backstroke
200


Week 3 


Session 1: GOAL: Race pace and open water skills (2700 metres) 


Set
Qty
Distance
T/A time - Rest
Instructions
Total


W Up
5
100
plus 10s
75P + 25K
500


#1
8
50
plus 15s
12.5m no breathing relaxed to finish
400


#2
8
200
plus 15s
aim to hold race pace - head up breathing every 6 strokes
1600


Cool Down
4
50
plus 15s
Backstroke
200


Session 2: GOAL: Speed/Strength and open water skills (2600 metres) 


Set
Qty
Distance
T/A time - Rest
Instructions
Total


W Up
5
100
&amp;nbsp;
#1+20s, #2+15s, #3+10s, #4 and 5+5s - aim to swim @ same pace with 
500


#1
12
25
plus 15s
band only - head up breathing
300


#2
6
50
plus 15s
Pull + band
300


#3
5
200
&amp;nbsp;
Pull + Paddles
1000


#4
12
25
plus 40s
MAX sprint - NO push start
300


Cool Down
4
50
plus 15s
Backstroke
200


Week 4 


Session 1: GOAL: Develop endurance (2800 metres) 


Set
Qty
Distance
T/A time - Rest
Instructions
Total


W Up
3
150
plus 10s
1 x swim, 1 x pull, 1 x swim
450


#1
5
50
plus 15s
25K/25S
250


#2
4
400
plus 20s
odds = 4-5s per 100 slower than race pace evens = 2-3s per 100m slower than race pace
1600


#3
6
50
plus 15s
2 x (1-3 desc)
300


Cool Down
1
200
Cont
Backstroke
200


Session 2: GOAL: Develop speed (2500 metres) 


Set
Qty
Distance
T/A time - Rest
Instructions
Total


W Up
1
500
plus 10s
S300/P200/K100 
300


#1
16
50
plus 10s
every 4th is MAX
800


#2
12
50
plus 15s
every 3rd is MAX
600


#3
8
50
plus 20s
every 2nd is MAX
400


#4
4
50
plus 25s
ALL MAX
200


Cool Down
1
200
Cont
Backstroke
200


Week 5 


Session 1: GOAL: Race pace and open water skills (2600 metres) 


Set
Qty
Distance
T/A time - Rest
Instructions
Total


W Up
5
100
plus 10s
75P + 25K
500


#1
8
50
plus 15s
4 x (1-3 desc - try to drop 1-2s on each 50) - head up breathing every 4-6 strokes
400


#2
15
100
plus 10s
aim to hold race pace - 
1500


Cool Down
4
50
plus 15s
Backstroke
200


Session 2: GOAL: Speed/Strength and open water skills (2500 metres) 


Set
Qty
Distance
T/A time - Rest
Instructions
Total


W Up
5
100
&amp;nbsp;
#1+20s, #2+15s, #3+10s, #4 and 5+5s - aim to swim @ same pace with 
500


#1
12
25
&amp;nbsp;
odds = Max sprint + 30s, (NO PUSH start) evens = relaxed + 10s
300


#2
6
200
plus 15s
PULL - E2b pace
1200


#3
12
25
&amp;nbsp;
odds = Max sprint + 30s, (NO PUSH start) evens = relaxed + 10s
300


Cool Down
4
50
plus 15s
Backstroke
200


Week 6 


Session 1: GOAL: Develop VO2 Max (2800 metres) 


Set
Qty
Distance
T/A time - Rest
Instructions
Total


W Up
1
600
Cont
200 (25fc/25bc) 2 x 100 paddles +10s, 4 x 50 catch up+10s
600


#1
10
50
plus 10s
Build pace thru rep
500


#2
15
100
plus 60s
best sustainable pace
1500


#3
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
&amp;nbsp;
0


Cool Down
1
200
Cont
Backstroke
200


Session 2: GOAL: Speed/Strength and open water skills (2650 metres) 


Set
Qty
Distance
T/A time - Rest
Instructions
Total


W Up
1
600
Cont
200 (25fc/25bc) 2 x 100 paddles +10s, 4 x 50 catch up+10s
600


#1
10
50
plus 15s
6 strokes POLO/6 strokes normal
500


#2
3
300
plus 20s
Pull + paddles
900


#3
18
25
&amp;nbsp;
6 x (1-3 desc) 3rd efforts of ea is MAX
450


Cool Down
1
200
Cont
Backstroke
200


Week 7 


Session 1: GOAL: Race pace and open water skills (2700 metres) 


Set
Qty
Distance
T/A time - Rest
Instructions
Total


W Up
5
100
plus 10s
75P + 25K
500


#1
8
50
plus 15s
12.5m no breathing relaxed to finish
400


#2
8
200
plus 15s
aim to hold race pace - head up breathing every 6 strokes
1600


Cool Down
4
50
plus 15s
Backstroke
200


Session 2: GOAL: Speed/Strength and open water skills (2600 metres) 


Set
Qty
Distance
T/A time - Rest
Instructions
Total


W Up
5
100
&amp;nbsp;
#1+20s, #2+15s, #3+10s, #4 and 5+5s - aim to swim @ same pace with 
500


#1
12
25
plus 15s
band only - head up breathing
300


#2
6
50
plus 15s
Pull + band
300


#3
5
200
&amp;nbsp;
Pull + Paddles
1000


#4
12
25
plus 40s
MAX sprint - NO push start
300


Cool Down
4
50
plus 15s
Backstroke
200


Week 8 


Session 1: GOAL: Develop endurance (2800 metres) 


Set
Qty
Distance
T/A time - Rest
Instructions
Total


W Up
3
150
plus 10s
1 x swim, 1 x pull, 1 x swim
450


#1
5
50
plus 15s
25K/25S
250


#2
4
400
plus 20s
odds = 4-5s per 100 slower than race pace evens = 2-3s per 100m slower than race pace
1600


#3
6
50
plus 15s
2 x (1-3 desc)
300


Cool Down
1
200
Cont
Backstroke
200


Session 2 GOAL: Develop speed (2500 metres) 


Set
Qty
Distance
T/A time - Rest
Instructions
Total


W Up
1
500
plus 10s
S300/P200/K100 
300


#1
16
50
plus 10s
every 4th is MAX
800


#2
12
50
plus 15s
every 3rd is MAX
600


#3
8
50
plus 20s
every 2nd is MAX
400


#4
4
50
plus 25s
ALL MAX
200


Cool Down
1
200
Cont
Backstroke
200


Bike/Turbo


Week 1 


TURBO SESSION 1  Goal: to develop anaerobic threshold (1:14) 


Phase
Set
Duration
Instructions


Warm up
progressive
00:10
start in smallest gear &amp; change up every 2 minutes aim to get up to 70% MHR


Set 1
High cadence drills
00:09
3&#039; @ 100rpm, 2&#039; @ 110 rpm, 1&#039; @ 120+rpm, 3&#039; @ 80 rpm Use gear that you finish the warm up in. Should be about 39 x 17/18


Set 2
Continuous
00:45
6 x 5&#039; @ E3 (85-90%mhr) + 2m30s EZ spin (just switch to small chainring &amp; let HR drop) aim to maintain 90-95rpm throughout even in recovery


Cool Down
reducing
00:10
from gear that you finish main set. Change down every 1 min


Week 2 


ROAD SESSION 1  Goal: to develop anaerobic threshold (1:30) 


Phase
Set
Duration
Instructions


Warm up
progressive
00:20
Progressive - inc 5&#039;-10&#039; @ main set HR


Main set
Continuous
00:50
Find a loop of 4-6 miles. Lap 1 = TT effort @ 85-90%mhr then ride EZ for 10 mins. Lap 2 = TT effort. Try to get as close to time from Lap 1 as you can (There should be about 18-20 mins effort per hard lap)


Cool Down
reducing
00:20
from gear that you finish main set. Change down every 1 min


Week 3 


TURBO SESSION 1  Goal: to develop anaerobic threshold (1:10) 


Phase
Set
Duration
Instructions


Warm up
progressive
00:10
start in smallest gear &amp; change up every 2 minutes aim to get up to 70% MHR


Set 1
High cadence drills
00:05
5 x 30s sprint @ 90% effort + 30s recovery alternate between 53 x 17/18 &amp; 39 x 17/18


Set 2
Continuous
00:45
12&#039;@ E3 (85-90%mhr) + 6&#039; recovery 10&#039;@ E3 (85-90%mhr) + 5&#039; recovery 8&#039;@ E3 (85-90%mhr) + 4&#039; recovery (during recovery just switch to small chainring &amp; let HR drop) aim to maintain 90-95rpm throughout even in recovery


Cool Down
reducing
00:10
from gear that you finish main set. Change down every 1 min


Week 4 


TURBO SESSION 1 Goal: to develop high cadence pedalling (1:02) 


Phase
Set
Duration
Instructions


Warm up
progressive
00:10
start in smallest gear &amp; change up every 2 minutes


Set 1
High cadence drills
00:42
5&#039; @ 100rpm, 3&#039; @ 110 rpm, 1&#039; @ 120+rpm, 5&#039; @ 80 rpm Use gear that you finish the warm up in. Should be about 39 x 17/18 Try to keep 


Cool Down
reducing
00:10
from gear that you finish main set. Change down every 1 min


Week 5 


TURBO SESSION 1 Goal: to develop anaerobic threshold (1:22) 


Phase
Set
Duration
Instructions


Warm up
progressive
00:10
start in smallest gear &amp; change up every 2 minutes aim to get up to 70% MHR


Set 1
High cadence drills
00:09
3&#039; @ 100rpm, 2&#039; @ 110 rpm, 1&#039; @ 120+rpm, 3&#039; @ 80 rpm Use gear that you finish the warm up in. Should be about 39 x 17/18


Set 2
Continuous
00:53
7 x 5&#039; @ E3 (85-90%mhr) + 2m30s EZ spin (just switch to small chainring &amp; let HR drop) aim to maintain 90-95rpm throughout even in recovery


Cool Down
reducing
00:10
from gear that you finish main set. Change down every 1 min


Week 6 


ROAD SESSION 1  Goal: to develop anaerobic threshold (1:30) 


Phase
Set
Duration
Instructions


Warm up
progressive
00:20
Progressive - inc 5&#039;-10&#039; @ main set HR


Main set
Continuous
00:50
Find a loop of 4-6 miles. Lap 1 = TT effort @ 85-90%mhr then ride EZ for 10 mins. Lap 2 = TT effort. Try to get as close to time from Lap 1 as you can (There should be about 18-20 mins effort per hard lap)


Cool Down
reducing
00:20
from gear that you finish main set. Change down every 1 min


Week 7 


TURBO SESSION 1 Goal: to develop anaerobic threshold


Phase
Set
Duration
Instructions


Warm up
progressive
00:10
start in smallest gear &amp; change up every 2 minutes aim to get up to 70% MHR


Set 1
High cadence drills
00:05
5 x 30s sprint @ 90% effort + 30s recovery alternate between 53 x 17/18 &amp; 39 x 17/18


Set 2
Continuous
00:45
12&#039;@ E3 (85-90%mhr) + 6&#039; recovery 10&#039;@ E3 (85-90%mhr) + 5&#039; recovery 8&#039;@ E3 (85-90%mhr) + 4&#039; recovery (during recovery just switch to small chainring &amp; let HR drop) aim to maintain 90-95rpm throughout even in recovery


Cool Down
reducing
00:10
from gear that you finish main set. Change down every 1 min


Week 8 


TURBO SESSION 1 Goal: to develop high cadence pedalling (1:02) 


Phase
Set
Duration
Instructions


Warm up
progressive
00:10
start in smallest gear &amp; change up every 2 minutes


Set 1
High cadence drills
00:42
10 x (1&#039; @ 100rpm, 1&#039; @ 110 rpm, 1&#039; @ 120+rpm, 1&#039; @ 80 rpm) Use gear that you finish the warm up in. Should be about 39 x 17/18 Try to keep 


Cool Down
reducing
00:10
from gear that you finish main set. Change down every 1 min



Runs


Week 1 


TEMPO: use HR monitor (50 minutes) 
Duration


Warm-up
Start with 2 mins EZ running then build every 2 mins up to E2a
00:10


Main set
15&#039; E2b - 5&#039; E3 
00:20


Strides
10 X 100m fast + 30-40s rest
00:10


Cool-down
10 minutes easy running in E1 zone or below
00:10


Off the bike: use HR monitor (30 minutes) 
Duration


Warm-up
Bike
00:00


Main set
8 - 10 x 400 @ goal race pace + 30s rest - HOLD TIMES
00:25


Cool-down
5mins easy running in E1 zone or below
00:05


Threshold intervals: use HR monitor (45 minutes) 
Duration


Warm-up
5 minutes progressive running up to 80%mhr plus 5 x 30 seconds fast Strides with a 30 seconds jog recovery.
00:10


Main set
3-4 x 1k + 75s rest - These should be run at 4-5s/km faster than your pure 10k time. NO faster!!! - HOLD TIMES
00:25


Cool-down
10 minutes easy running in E1 zone or below
00:10


Week 2 


Strides: use HR monitor (32 minutes) 
Duration


Warm-up
5 minutes easy running @ E1/2a zones plus 2 x 30 seconds fast Strides with a 30 seconds jog recovery.
00:07


Main set
4 X ( 5 X 20s fast cadence+ 20s rest) Take 60s after each block of 5
00:20


Cool-down
5 minutes easy running in E1 zone or below
00:05


Off the bike: use HR monitor (45 minutes) 
Duration


Warm-up
Bike
00:00


Main set
10&#039; @ goal race pace - 10&#039;  @ 4-5s/km slower than goal race pace - 20&#039; steady running
00:40


Cool-down
5&#039; easy running in E1 zone or below
00:05


VO2 MAX intervals: use HR monitor (49 minutes) 
Duration


Warm-up
10 minutes progressive running up to 80%mhr plus 5 x 30 seconds fast Strides with a 30 seconds jog recovery.
00:15


Main set
4 x 3&#039; @ MAX velocity + 3&#039; very EZ active recovery between sets. In this set you have to run as fast as you can for 3 mins &amp; then try to reach the same point in reps 2,3,4
00:24


Cool-down
10 minutes easy running in E1 zone or below
00:10


Week 3 


TEMPO: use HR monitor (60 minutes) 
Duration


Warm-up
Start with 2 mins EZ running then build every 2 mins up to E2a
00:10


Main set
30&#039; sustained @ E2b 
00:30


Strides
10 X 100m fast + 30-40s rest
00:10


Cool-down
10 minutes easy running in E1 zone or below
00:10


Off the bike: use HR monitor (30 minutes) 
Duration


Warm-up
Bike
00:00


Main set
6 -8 x 600m @ goal race pace + 30s rest - HOLD TIMES
00:25


Cool-down
5mins easy running in E1 zone or below
00:05


Threshold intervals: use HR monitor (45 minutes) 
Duration


Warm-up
5 minutes easy running @ E1/2a zones plus 5 x 30 seconds fast Strides with a 30 seconds jog recovery.
00:10


Main set
3-4 x 1k + 60s rest - These should be run at 4-5s/km faster than your pure 10k time. NO faster!!! - HOLD TIMES
00:25


Cool-down
10 minutes easy running in E1 zone or below
00:10


Week 4 


TEMPO: use HR monitor (35 minutes) 
Duration


Warm-up
Start with 2 mins EZ running then build every 2 mins up to E2a
00:10


Main set
20&#039; sustained @ E2a
00:20


Cool-down
10 minutes easy running in E1 zone or below
00:05


Off the bike: use HR monitor (20 minutes) 
Duration


Warm-up
Bike
00:00


Main set
5 mins @ goal race pace + 10 mins cruise
00:15


Cool-down
5mins easy running in E1 zone or below
00:05


Strides: use HR monitor (32 minutes) 
Duration


Warm-up
5 minutes easy running @ E1/2a zones plus 2 x 30 seconds fast Strides with a 30 seconds jog recovery.
00:07


Main set
4 X ( 5 X 20s fast cadence+ 20s rest) Take 60s after each block of 5
00:20


Cool-down
5 minutes easy running in E1 zone or below
00:05


Week 4 


TEMPO: use HR monitor (50 minutes) 
Duration


Warm-up
Start with 2 mins EZ running then build every 2 mins up to E2a
00:10


Main set
10&#039; E2b - 10&#039; E3 
00:20


Strides
10 X 100m fast + 30-40s rest
00:10


Cool-down
10 minutes easy running in E1 zone or below
00:10


Off the bike: use HR monitor (30 minutes) 
Duration


Warm-up
Bike
00:00


Main set
4-5 x 800 @ goal race pace + 30s rest - HOLD TIMES
00:25


Cool-down
5mins easy running in E1 zone or below
00:05


Threshold intervals: use HR monitor (50 minutes) 
Duration


Warm-up
5 minutes progressive running up to 80%mhr plus 5 x 30 seconds fast Strides with a 30 seconds jog recovery.
00:10


Main set
 2-3 x (800 + 60s rest, 600 + 45s rest, 400 + 30s rest, 200) - These should be run at the same pace based on 4-5s/km faster than your pure 10k time. NO faster!!! - HOLD TIMES - run EZ for 2 mins after each 2k block
00:30


Cool-down
10 minutes easy running in E1 zone or below
00:10


Week 6 


Strides: use HR monitor (32 minutes) 
Duration


Warm-up
5 minutes easy running @ E1/2a zones plus 2 x 30 seconds fast Strides with a 30 seconds jog recovery.
00:07


Main set
5 X ( 5 X 20s fast cadence+ 20s rest) Take 60s after each block of 5
00:20


Cool-down
5 minutes easy running in E1 zone or below
00:05


Off the bike: use HR monitor (45 minutes) 
Duration


Warm-up
Bike
00:00


Main set
15&#039; @ goal race pace - 10&#039;  @ 4-5s/km slower than goal race pace - 15&#039; steady running
00:40


Cool-down
5&#039; easy running in E1 zone or below
00:05


VO2 MAX intervals: use HR monitor (49 minutes)
Duration


Warm-up
10 minutes progressive running up to 80%mhr plus 5 x 30 seconds fast Strides with a 30 seconds jog recovery.
00:15


Main set
4 x 3&#039; @ MAX velocity + 3&#039; very EZ active recovery between sets. In this set you have to run as fast as you can for 3 mins &amp; then try to reach the same point in reps 2,3,4
00:24


Cool-down
10 minutes easy running in E1 zone or below
00:10


Week 7 


TEMPO: use HR monitor (30 minutes) 
Duration


Warm-up
Start with 2 mins EZ running then build every 2 mins up to E2a
00:10


Main set
35&#039; sustained @ E2b 
00:35


Strides
10 X 100m fast + 30-40s rest
00:10


Cool-down
10 minutes easy running in E1 zone or below
00:10


Off the bike: use HR monitor (30 minutes) 
Duration


Warm-up
Bike
00:00


Main set
3-4 x 1k @ goal race pace + 30s rest - HOLD TIMES
00:25


Cool-down
5mins easy running in E1 zone or below
00:05


Threshold intervals: use HR monitor (50 minutes) 
Duration


Warm-up
5 minutes easy running @ E1/2a zones plus 5 x 30 seconds fast Strides with a 30 seconds jog recovery.
00:10


Main set
 1-2 x (1200 + 90s rest,  800 + 60s rest, 400 + 30s rest, 200) - These should be run at the same pace based on 4-5s/km faster than your pure 10k time. NO faster!!! - HOLD TIMES - run EZ for 2 mins after each 2k block
00:30


Cool-down
10 minutes easy running in E1 zone or below
00:10


Week 8 


TEMPO: use HR monitor (35 minutes) 
Duration


Warm-up
Start with 2 mins EZ running then build every 2 mins up to E2a
00:10


Main set
20&#039; sustained @ E2a
00:20


Cool-down
10 minutes easy running in E1 zone or below
00:05


Off the bike: use HR monitor (20 minutes) 
Duration


Warm-up
Bike
00:00


Main set
5 mins @ goal race pace + 10 mins cruise
00:15


Cool-down
5 mins easy running in E1 zone or below
00:05


Strides: use HR monitor (32 minutes) 
Duration


Warm-up
5 minutes easy running @ E1/2a zones plus 2 x 30 seconds fast Strides with a 30 seconds jog recovery.
00:07


Main set
4 X ( 5 X 20s fast cadence + 20s rest) Take 60s after each block of 5
00:20


Cool-down
5 minutes easy running in E1 zone or below
00:05

]]></description></item><item><title><![CDATA[XTERRA UK training camp]]></title><link><![CDATA[http://www.tri247.com/article_3228.html]]></link><description><![CDATA[Ever thought of doing an XTERRA, but didn&rsquo;t have the confidence? Or perhaps you&rsquo;re a seasoned racer who is looking for a new challenge? Well the XTERRA UK training camp held in Afan and Resolven in Wales on 24th-25th May could be the answer.

In preparation for XTERRA UK on the 21st June, Driven to Tri coach and 2008 XTERRA World Champion, Julie Dibens, has teamed up with World Cup mountain biker and top XTERRA athlete, Sam Gardner, to offer a jam-packed weekend including a unique chance to check out the race course under expert tuition.  

The weekend is designed to offer a fun and relaxed opportunity for you to take a look at the XTERRA course. A number of coaches and split sessions mean that the team can give you individual attention, whether you&rsquo;re an absolute XTERRA beginner or a seasoned racer. The weekend provides great value for money and would be ideal for club groups or individuals.

For more information go to: www.driventotri.com and for an entry form click here]]></description></item><item><title><![CDATA[New Hammer Nutrition product]]></title><link><![CDATA[http://www.tri247.com/article_3218.html]]></link><description><![CDATA[Hammer Nutrition have added a new product to their range of endurance fuels and supplements. GEL-BOT, unique and new to the UK, is a water bottle with an integrated gel flask. Using patented ENERGY-CORE technology, GEL-BOT allows you to consume energy gel or drink water from one bottle.

GEL-BOT is easy to use, even while riding or running. All you have to do is squeeze the bottle with the valve pushed in to get gel or pull the valve out and squeeze to get water, just like a regular water bottle. You can forget messy foil packets, leaky gel flasks and having to slow down to eat. GEL-BOT is simple to use and easy to clean.It also works exceptionally well with Hammer Gel (from bulk rather than sachets), allowing you to just pour in what you need whilst the light consistency ensures it is easy to retrieve on the ride.

As advertised on Tri247 earlier this month, Hammer Nutrition are offering 10% discount on each order totalling over &pound;20 for the month of April. This offer is available on all products except clothing, click here for details.

For more information on Hammer nutrition products go to: www.hammernutritionuk.co.uk]]></description></item><item><title><![CDATA[Spring training on Cyprus]]></title><link><![CDATA[http://www.tri247.com/article_206.html]]></link><description><![CDATA[Tri247&#039;s Editor isn&#039;t the only one to have been enjoying a bit of sunshine - Stelios Marcou has been out in Cyprus getting in some solid training for his Ironman campaign this year. Here&#039;s his report from Cyprus on cycling one of the island&#039;s best-kept secrets.



Over the last few years, I have travelled to Cyprus a number of times purely for either racing or training. These days my holidays differ wildly from when I used to go to Cyprus in my late teens; gone are the days when I used to spend my days bumming around on the beach for weeks on end and consuming copious amounts of alcohol during those long summer nights. So, it comes in stark contrast that I banked a mouth watering 25 hours of training in last week, but I am about to enter into the unknown, what with racing IM France in June and, for some reason, also signing up for IM Florida in November. My thinking behind this crazy plan is that seeing as though I am busting a gut to get fit for one Ironman, I might as well make it a brace and do another. I am also planning to race Antwerp 70.3 in August as a mid-season race, as well as a few other events for fun. To help me in this mammoth feat, this year I have taken on a coach to add structure and real focus to my training sessions. After attending some of his excellent training camps and knowing him for a few years now, I knew that there could only be one man for the job, and that is, the legend that is Steve Trew!

The facilities on Europe&rsquo;s largest island are surprisingly good. There are an abundance of decent 25m pools as well as a few 50m open air pools found in each of the four main cities. If the pool is not your flavour when on the continent, then a short drive in most directions will find you faced with miles of endless coastline, which will provide warm, clear waters, fantastic to swim in and, even in early April, a wetsuit wasn&rsquo;t really needed. I took mine with me because I knew I would be swimming alone for a few sessions, and after a winter of speedo only pool swimming, I needed the wetsuit swimming practise.

Triathlon is also on the up in Cyprus and the Cyprus Triathlon Federation are doing a fantastic job in promoting the sport on the island. There is a national triathlon series which comprises of about ten races and it is worth mentioning that international athletes are always welcomed. I have raced at a few of these events now and although small in size, the average field comprises of about 60 athletes, it makes for a friendly intimate affair. The races are professionally organised, Bambos Spanoudes (Head of Cytrifed) certainly has attention to detail at the top of his list. More info can be found at www.cytrifed.org

The K1 Triathlon club is run by British servicemen out of the Episkopi Garrison. It&rsquo;s a fantastic club, everyone is very friendly and they also have a race series. Nick Kemp, who is the captain, has always been very inviting whenever I have wanted to race or train with them. More info on K1 can be found on their website www.k1triathlonclub.org

Cyprus&#039; best kept secret for cycling is in its interior. There are naturally lots of coastal routes one could follow, but the Troodos Mountain range with its peak, Mount Olympus, is certainly not for the faint hearted. I have ridden some of the Tour&#039;s toughest climbs; the Jou Plan and the Alpe, to name drop two. I have also ridden in Italy on routes that the Giro follows. I&rsquo;ll put my hand on heart and say that the Troodos climb will rival any one of these. It&rsquo;s an unrelenting 0m to 1,800m straight up in 30 long miles, winding through quaint little villages on a beautiful big backdrop, which if you have time to take any of it in, you aren&rsquo;t working hard enough.

On the subject of my new Garmin Forerunner 305 I cannot stress what a fantastic piece of kit this little beauty is. Not only has it not let me down yet... the accuracy and the reliability is second to none. I was a bit skeptical about switching from my Suunto T6, which I have been using for a few years now. The advanced physiological capabilities of the T6 are hard to beat, the basic stuff though, like speed, heart and distance I did find to be sometimes unreliable. The Garmin obviously does so much more than these three basic functions and, unlike its competitors; Suunto, Polar, Timex, etc, the Garmin is a one stop shop. There are no pods to fix onto your shoes or your arms. The built in GPS function works surprisingly well, both in and out of urban areas; hell it even seems to work in my living room. To add, and this was the decider for me being a mutipsort athlete, it has cadence, something that Suunto just hasn&rsquo;t got and from what I understand is some way from developing.

The days started early with sun being high up in the blue sky. Temperature at sea level at 10am was a lovely 18 degrees. Although I knew I wouldn&rsquo;t be needing them until much later on in the day, I used up one of the rear pockets on my jersey for arm and leg warmers. After a very short warm up (my parents live at the foot of the climb I was about to embark on) the fun began after only five minutes as I took a right turn at Erimi village a few miles outside of Limassol. The first section is eight miles long with gradients ranging between 8% and 12%. There is some relief after these eight miles, but only for a slight decent and flat section for about a mile, enough to take on some fluids and spin the lactate out of your legs. The next stage is half the first, but in the same vain, straight up! Again after a leg busting four miles you are rewarded with a short descent  and a chance to get onto to the drops and spin out for a mile and a half or so. This once again is short lived and the road kicks up again all too quickly for another five miles of ascent. The mountain range has now opened up as the valley has now been crossed and it is here where you see  breathtaking views.
  
It is probably worth mentioning at this stage that, during the week, these mountain roads are very quiet. Drive in the cities and you ride at your own peril, I guess not too unlike most cities around the globe. To add; the Cypriots over the years seem to have mellowed behind the wheel, and although you still get the odd nutter in a Nissan pickup truck running a red light and driving like there is no tomorrow with his hair on fire, on the whole the motorists seem very considerate to the cyclist.

I didn&rsquo;t see many cars at all that day and the ones I did see where mostly hire cars (very obvious as they have a red number plate that begins with the letter Z), a few locals who looked at me through their windscreens with amused bewilderment that this man is actually on a bike, cycling up a mountain. On a few occasions I think they must have felt so humbled that they gave me an extra wide berth and nearly caused a head on collision. Then there are the coaches crammed full of day trippers. These coaches have a similar climbing speed as a Tour Category cyclist (which is slow, considering we are talking about a motorized vehicle) and snail pace cornering speeds on the switchbacks. So it was much to my glee that into half of my ride I came across one of these coaches, this provided me with a bit of company for about 10km. Although it felt like a game of cat and mouse, the time certainly passed quickly. I don&rsquo;t think the driver had expected me to stay with him for so long and the passengers certainly seemed quite distracted from the views of the lush pine forests. Our party only ended when the coach pulled into one of the many vineyards which line the route for its passengers to sample some local wine, and to have a spot of lunch, no doubt.

Arriving into Platres at 1250m, there was a noticeable drop in temperature and although the sun was still shining, the last two hours and 30 minutes had been tough. I was fatigued, but the last few months of heavy training had paid off and I knew that I had loads in reserve (I was in a much better state than the last time I had attempted the climb). I was almost at my destination, but I knew that the last 14km would be the toughest of the day. The average gradient for this last section is over 10% and having ridden this road once before, it was good to know just how tough it was going to be. After all was said and done it passed surprisingly swiftly.

I rolled in to the Troodos square with a ride time of just under three hours and I was still in good shape. I stopped for a well deserved BBQ lunch (with chips!) a coke and quite shortly after the arm and leg warmers came out in preparation for the descent. And what a decent I was about to embark on, 30 miles of pure adrenaline. After my crash at the Nove Colli in Italy last year, I knew I wasn&rsquo;t going to see 103kph on my speedo (this is the fastest I have ever clocked). I needed to get my bottle back and this was going to be the perfect opportunity to lay a few demons to rest. For the first few kilometers I was riding those brakes to the point where I could feel the heat coming off my Fulcrum&#039;s, then it suddenly fell into place and I eased off and let gravity take over. Needless to say, I was grinning from ear to ear by the time I got back down to sea level!

]]></description></item><item><title><![CDATA[Physio4life running injuries lecture]]></title><link><![CDATA[http://www.tri247.com/article_3204.html]]></link><description><![CDATA[Physio4life,  who have recently written articles on plantar fasciitis and Achilles tendonitis are holding a &#039;running injuries&#039; lecture at their London clinic. The lecture, which will take place on 11th June from 7.30pm to 9.00pm, will give athletes and coaches a chance to hear the course lecturer, Mark Saunders, discuss the following points: running biomechanics, training errors, specific core stability exercises, video analysis and common injuries. There will also be an opportunity to find out more about the issues discussed with a Q&amp;amp;A session at the end of the lecture.

For more information or to book your place call: 020 8704 5998 or email: admin@physio4life]]></description></item><item><title><![CDATA[TheTriathlonCoach.com and Gatorade team up for 2008]]></title><link><![CDATA[http://www.tri247.com/article_3183.html]]></link><description><![CDATA[TheTriathlonCoach.com (TheTriathlonCoach.com) are pleased to announce that Gatorade have signed up to be their official sports drink supplier for the 2008 season.

The relationship will see TheTriathlonCoach.com receive both product and direct access to the Gatorade Sports Science Institute information and resources to support the development of their age group, junior and elite athletes in their training and at training camps. Additionally, the most improved athlete at the end of the year will be selected to visit the Gatorade Sports Science Institute in Barrington, Illinois, USA. (www.gssiweb.org)

Additionally, the relationships will see TheTriathlonCoach.com continue to work with Gatorade to provide world class tips and learning opportunities for UK triathletes by expanding on the seminar and information programme that kicked off with the &#039;Gatorade Theatre&#039; at this year TCR show.

TTC founder Simon Ward said of the deal &quot;Gatorade is one of the major forces in sports nutrition and we are extremely proud that they have chosen to partner with us. Their support means that we are able to offer even greater benefits to our athletes in 2008 and hopefully beyond.&quot;

To find out more about the Gatorade range of products please click on the link below.

www.gatorade.co.uk

You can also visit the Gatorade Sports Science Institute website which provides articles, tips, research, educational tools, and interactive presentations on sports nutrition and exercise science.]]></description></item><item><title><![CDATA[The Black Line drill]]></title><link><![CDATA[http://www.tri247.com/article_3148.html]]></link><description><![CDATA[With the start of the open water swimming season just days away, and triathletes reluctant to leave the warmth of the pool until they have to, here&#039;s a drill session from Dan Bullock to help set you up properly for the wide open spaces. Remember, there are no black lines in the open water!

The ability to swim in a straight line is essential in open water. Without the straight lines on the pool floor, the lane ropes or poolside to help guide you, or at least subconsciously keep you straight, you could be adding significant additional distance to the actual race.

I am often asked how to swim faster in the open water. The first response is always to just swim the necessary distance. Adding distance to the course is obviously going to hinder you and is generally brought about through:


poor navigating,
relying on drafting someone else who has poor navigating skills, or
swimming with an off-balance stroke that keeps you from swimming in a straight line.


Over a standard-distance &lsquo;triangle&rsquo; course with three 500m straights between buoys, I can see how someone might easily add 150m to the race distance - given the results of some our pool tests.  A 10m drift within 100m is not much (I have seen more!) but for a strong swimmer, going at a good pace, you can see how you might add 2:30 to 3:00 over 1,500m. With shorter distances between buoys or multi-loop courses you might fare better since the distance from buoy to buoy would be less, but you are still throwing away free time.

For those really struggling, one of the drills we practice throughout the year is as follows.
If you can get a lane to yourself, practice swimming in the middle of the lane keeping the black line you often find on the bottom of the pool directly beneath you.

Set your spine on top of the line, elbows wide of the body but keep the hands on top of the black line. A good catch, fingertips down and send the water backwards so you react and go forwards. A very slight sweep through the stroke will keep you moving forwards with little lateral pressure on the body forcing snaking. A sweep that is too wide or too far across the body will encourage snaking.

Try a few of these strokes with your eyes closed. If you continually drift you should get your stroke checked out by a coach, as something will be off balance.

 



Dan Bullock runs Swim for Tri and is a highly regarded coach, winning awards as London Region Coach of the Year in 2005/6 and 220 Coach of the Year in 2005. Contact him on 0870 850 3376 or by email info@swimfortri.com or through their website: www.swimfortri.com
]]></description></item><item><title><![CDATA[Open water swimming 2008]]></title><link><![CDATA[http://www.tri247.com/article_3110.html]]></link><description><![CDATA[It&#039;s April, and that means that it won&#039;t be long until the open water swimming venues around the country start dusting off the buoys and preparing for the inrush of lunatics wearing rubber and looking for something near-freezing to swim in. We&#039;ve begun to assemble a list of those facilities we already know about but consider this a &#039;work in progress&#039;. If readers know of additional venues that are open for public access then please email us the information and we&#039;ll add them to the list - at the moment we know it&#039;s far from complete!



Cotswold Water Park
The Cotswold Water Park has two lakes where open water swimming is permitted; Keynes Country Park and Lake 32. Various organisations run sessions at these lakes through the Summer months and there are also specific training days, Jan Whiting runs some of these, and an aquathlon series. Although the lakes are open to the public, just as with any other body of water, that doesn&#039;t mean that you can just turn up and swim! Please check out the links and find out when sessions are running.



Gosfield Lake, Essex
Gosfield Lake will open for the 2008 season on Sunday 27th April 2008. Sessions run on Sunday mornings from 0630 to 0845 and there will also be Tuesday evening sessions running from 1830 to 2100 although the first few weeks will probably end early if it gets too dark. The sessions at the lake are organised by Born2Tri but are open to the public as well as to members of the club.



Hampstead Heath Lido, Parliament Hill

The open water swim season at Hampstead Heath Lido restarts on Tuesday, 6th May 2008. The swim sessions will be 90 minutes in duration and will start promptly at 7.00 pm. This 60m x 30m pool is ideally suited for specific triathlon swim fitness training. Training sessions are generally undertaken in your wetsuit (although not compulsory!) and will include tri specific swim drills. These coached swim sessions are specifically designed to meet triathletes open water swim needs and will typically include a warm up, tri-specific swim drills, main performance set and warm down.

The Lido is located off Gordon House Road, Parliament Hill, London NW5 and is a short walk from Gospel Oak and Kentish Town stations, additionally there is a car park opposite the lido.

For more information email: terencecollins9@gmail.com or go to: www.triforfitness.co.uk 



Heron Lake, J13 M25
Probably one of the longest-running open water venues, the facility uses the British Disabled Water Skiing&#039;s Tony Edge Centre&#039;s lake which was originally dug for the gravel and then deepened for the clay which was used for the M25 embankments. It&#039;s around 70&#039; deep in the middle and is constantly fed from the water table - the lake is owned by Three Valleys who use it as a back-up water supply. The season will start on Saturday 26th April with sessions on Saturdays, Sundays and Wednesdays from 6am to 8:30am until mid-September. Sessions cost &pound;5 or can be pre-booked in blocks at a discount.

Heron Lake suggest that anyone who has never swum in open water should atttend one of Rick Kiddle&#039;s Open Water Swim Courses which cost &amp;pound;25 (+ VAT) per person. Courses are being run on May 10th/11th, May 17th/18th, May 24th/25th, June 14th, June 28th/29th, July 5th/6th, July 26th/27th and August 2nd/3rd. All courses start promptly at 6.45am and finish at 8.15am.

The lake is supported by Rick Kiddle Coaching who run both group and one-to-one sessions there. For more information on these see Rick&#039;s website (www.rickkiddle.com) or contact him on 07770 391 966. Rick will also be setting up a number of turbo trainers for people who want to do brick sessions and you can pre-book these using the contact number. Windsor-based SBR Sports, who were instrumental in saving the lake from being closed to swimming a few years back, provide retail support and have wetsuits from Orca, Aqua Sphere and blueseventy that can be hired for try-out sessions, if you buy the hire fee is refunded against the suit cost. They will also be arranging &#039;vendor days&#039; during the season when a wider range of suits will be available for test.

The lake has a GPS-measured 987m loop plus a 70m measured section for intervals, being a water skiing lake there are plenty of alternate buoys for other loops. Facilities at the lake include changing, showers, toilets and hot food and drinks. Parking can be a bit of an issue and the lake may shut the gates when it reaches capacity - the entrance is just off the M25 Junction 13 roundabout so overflow isn&#039;t an option!



Liquid Leisure, Datchet
2008 is the third year of Open Water Swim&#039;s operation at the Liquid Leisure water skiing lake in Datchet. Just a couple of miles from either the M25 (J14) or the M4 (J5), the lake is another filled in gravel pit and is constantly refreshed from the water table (and the next-door reservoir if the pipe breaks again!). The season starts on [UPDATED] Saturday 26th April and sessions run on Saturdays, Sundays, Tuesdays, Thursdays and Bank Holidays from 6am to 8:45am. Sessions cost &pound;5 or can be pre-booked in blocks at a discount.

The lake is supported by TriSportCoaching who will be providing both group and one-to-one sessions there and it is also the home to a number of pro athletes including Richard Stannard and Emma Davis who offer elite coaching sessions as well. The lake is sponsored by Mike Trees&#039;s Triathlon Consultants and so the whole 2XU wetsuit range will be available for trial throughout the season. A series of aquathlons will be staged throughout the summer on Saturday mornings as warm-ups for key races in the calendar with prizes on offer.

The lake is set up with a number of GPS-measured buoyed courses offering 250m, 500m, and 750m loops allowing almost any combination of distances to be swum. Facilities at the lake include changing, showers, toilets, a sauna and hot tub, hot drinks from the bar and a cafe providing hot food cooked to order. The water ski club have installed a wireless broadband access point which is available for free to those who swim so you can train, have breakfast and check your email!



Salford Watersports Centre
The Watersports Centre at Salford Quays (home of the Salford Triathlon) holds open water swimming sessions on Thursday evenings from 6:30pm to 8:30pm. The 2008 season starts on May 1st. The Centre provides full water safety cover during the session but request that each swimmer limits their swim to an hour. A session costs &pound;5, juniors (under 16) are &pound;4 but you can buy a &#039;passport&#039; to reduce the cost. All swimmers must pre-register, see the Salford website for the forms and their terms and conditions.



Swim for Tri
Dan Bullock&#039;s Swim for Tri are organising some open water sessions this summer. On Saturday mornings at Roydon Mill Leisure Park in Essex there will be a fitness session from 8am to 9am and a technique session from 9am to 10am. They will also be running sessions in the Serpentine on Wednesday evenings from 7pm to 8:30pm. Information has already gone out to their newsletter subscribers and the website is being updated but you can email for details: info@swimfortri.com



Top Barn Activity Centre, Worcester
Runaround Sports have set up an open water swimming venue at the Top Barn Activity Centre&#039;s lake in association with Triathlon Consultants/2XU. Sessions have already started - they went in at Easter! - and will be held on Saturday mornings (8am to 9:30am) and Thursday evenings (5:30pm to 7:30pm starting April 3rd).

For more information on the sessions and the facilities please contact Runaround Sports on 01905 622288.]]></description></item></channel></rss>