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Off-Season Strength Training for Triathletes

Dec 31, 2020
5 min

Off-Season Strength Training for Triathletes

The nature of triathlon training is incredibly repetitive. For many athletes, putting in long hours with less than perfect form can result in muscle imbalance and dysfunction over time. An essential fourth discipline to triathlon training is strength. When performed properly, strength training can improve mechanics, performance, and injury resistance. A general framework for triathletes is to plan 12-16 weeks of consistent strength training starting in the off-season and late

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70.3 Brick Session

Dec 15, 2020
2 min

70.3 Brick Session

The 'Brick Session' often forms part of an athletes preparation for optimum race day performance and below we have provided just one example of how and when you might include this into your training program. Nothing simulates 'race day' better than well planned and well executed brick workouts. What’s the session? 70.3 Brick The “Main set” is as follows: Ride 4 x 20mins at 70.3 Target RP Power or Heart Rate BCR@70rpm+ | 3.5mins Recovery Run 4 x 4mins at 70.3 Target RP Pace o

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Triathlon Swimming - Practice the demands.

Nov 12, 2020
2 min

Triathlon Swimming - Practice the demands.

Swimming for triathlon at its highest levels requires training to meet and exceed the demands of competition. The "Mirror Set" goes some way to allow you to learn what to focus on and when. What’s the session? The “Mirror Swim Set” is a set that is designed to mirror as best as possible the demands of competition for a triathlon swim leg. It can be adjusted for 750m, 1500m, 1900m or IM Swim Leg. We have used the 750m Swim Leg as the example and for a higher level of triathle

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Improve your triathlon run split - Off the bike

Oct 16, 2020
2 min

Improve your triathlon run split - Off the bike

There is no harder skill to master in triathlon than running fast off the bike. It requires practice and specific work to improve it and then also be competative. What’s the session? Running Hills. Easy Hills, Steady Hills, Hard Hills all play a vital role in improving strength for triathlon and most specifically running well off the bike. The below session is just one example of ‘progression’ or ‘gear change’ hills; The “Main set” is as follows; 10 x 90secs completed as: 10

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Cycling - Improve your Vo2 Max

Sep 27, 2020
2 min

Cycling - Improve your Vo2 Max

Improve your top end cycling fitness and power with this proven progression. It doesnt require a huge amount of volume, but does require some specificity but the results will follow. What’s the session? Cycling Vo2 Workout The “Main set” is as follows; 12 x 2mins Hill Repeats@Vo2Max HR or Power with roll back recovery Very simply this is a lung session, not a leg session and by that we mean, cadence should be reflective of something you aim to lean towards in your Sprint or

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Improve your feel for the water - Swim Drills

Running for Triathlon - The "Mona Fartlek"

Cycling for Triathlon - Strength Work

Swimming for Triathlon - Fast 50's

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