Jeffrey Foo recommended this plan : "if everyone follows the training plan 100%, am very sure you can break sub 6 or 5.30 even, good recommendation, try not to miss weekend bricks which is critical, good luck!"
IM 70.3 training programme
As we prepare for this year’s 70.3, let’s focus on three components:
1) Efficiency in your exertion – using as little effort as possible for the maximum performance
2) Physical and mental training – apart from the obvious, to work on stretching and mental focuses
3) Physical health – watch what you eat and drink
But before we go any further, I have to be a bore and ask that each of you be responsible for your personal health.
If you are on medication or it’s been a long time since you had a medical checkup etc, you should do the necessary. Please contact Dr Andrew for Dr Jimmy’s contact if you have misplaced his contact. Or if you need Dr Low’s contact for some nagging injury, you can get it from me.
The programme will be put out in 4-week installments. It is broad-based in that it focuses on one long mileage workout per discipline and will get any of us to the start line ready to race. However, those aiming to improve their performance over last year should be working in shorter, more technical sessions on other days. Naturally, those who are doing other races in between or aiming for a podium finish will need to make adjustments based on their needs. J
One last thing, caveat emptor hor: I am not a trained coach, so triathlete beware. L
+1 WEEK OF JUN 9
swim: 1.2 km swim (every 4 laps, sight 1 lap)
run: 12 km long, slow run
sat: 60 km bike (climb on big gears with low cadence)
+2 WEEK OF JUN 16
swim: 1.4 km swim (every 3 laps, sight 1 lap)
run: 14 km long, slow run
sat: brick (70 km bike + 30 min jog)
+3 WEEK OF JUN 23
swim: 1.6 km swim (every 2 laps, sight 1 lap)
run: 16 km long, slow run
sat: West Coast hilly bike x 1
-1 WEEK OF JUN 30
swim: 1.2 km swim (enjoy the swim)
run: 12 km long, slow run
sat: 60 km bike / drills
+1 WEEK OF JUL 7
swim: 1.5 km swim (every 3 laps, sight 1 lap)
run: 14 km long, slow run
sat: 70 km bike (climb on big gear, low cadence)
+2 WEEK OF JUL 14
swim: 1.7 km swim (every 2 laps, sight 1 lap)
run: 16 km long, slow run
sat: brick (80km bike + 30 min jog)
+3 WEEK OF JUL 21
swim: 1.9 km swim (every 1 lap, sight 1 lap)
run: 18 km long, slow run
sat: NTU hilly bike x 2
-1 WEEK OF JUL 28
swim: 1.5 km swim (enjoy the swim)
run: 14 km long, slow run
sat: 90 km bike
+1 WEEK OF AUG 4 (possibility of Big Day on Aug 9?)
swim: 1.8 km swim (every 1 lap, sight 1 lap)
run: 16 km long, slow run
sat (Aug 9): 3.5 hr bike + 8 km jog (or a Big Day combining all 3 disciplines)
+2 WEEK OF AUG 11 (peak)
swim: 2 km swim (sight every lap)
run: 18 km long, slow run
sat: brick (2 hr bike + 60 min run)
+3 WEEK OF AUG 18 (peak)
swim: 2.2 km swim (sight every lap)
run: 20 km long, slow run
sat: brick (90 min bike + 90 min run)
-1 WEEK OF AUG 25 (taper)
swim: 1.5 km swim (enjoy the ease in your swim)
run: 10 km jog (enjoy the ease in your jog)
sat: brick (90 min bike + 5 km run)
WEEK OF SEP 1 (race week)
mon: 60 min bike with slopes
tue: 30 min run
wed: 30 min swim
thu: 30 min bike
fri: rest
sat: 20 min easy bike, followed by 10 min jog
sun (Sept 7): 70.3 race day
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