Hi Everyone,

Last week was not a good week for me, I had a bad cold and chest so the coach told me to rest and get getter for this weeks training.

We are now into our 5 week and should be getting comfortable on the bike and finding our running getting easier, to help us on race day Alex has asked some of his triathlon friends to give us some advice and I am very pleased to share this video from Pro Triathlete Nikki Bartlett where she shares her top training tips for us!

Follow Nikki on her website https://www.nikkibartlett.com, facebook, instagram and twitter

Now we have some top tips to help our training lets take a look at week 5’s Training

Monday

 60 Minuit Zone 1 / Zone 2 Ride

Today I would like you to spend 60 minuets on the bike and we are looking to keep a steady ride in Zone 1 & Zone 2, this means no efforts on this ride, try to keep a nice cadence of around 90 rpm, concentrate on pedalling smoothly.

Tuesday

 Rest Day

Use today as a day to prepare for sessions this week. Get your bike and turbo trainer set up. Get your running kit together and charge your sports watch so you can record your sessions and share them on Strava.

Wednesday

 Upper Threshold effort (3 x10 mins)

Today you will be doing some threshold sessions. Follow the set below.

15min Warm up Building from zone 2 to upper 3
3 x 10 min @ Upper Zone 4, Cadence 90rpm + with a 10min zone 2 recovery between each effort
10 mins easy spinCool down

Thursday

  Rest Day

Use today as a day to prepare for sessions this week. Get your bike and turbo trainer set up. Get your running kit together and charge your sports watch so you can record your sessions and share them on Strava.

Friday

 50 Minuit Zone 2 Run

Today we are going to end the week with a relaxing run for 50 minutes at an easy intensity = conversational pace. I want you to focus on your running form / posture: Maintain good posture, Upper body should be relaxed. Include 10 minutes stretching of your lower body muscles after run.

 5 x100m main set Swim

200m warm up (mixture of front and backcrawl)
200 drills, do a mix from the last few weeks of training
5 x 100m @ high intensity (10 seconds rest between each 100)
100m easy backcrawl cool down.

Saturday

  Rest Day

Use today as a day to prepare for sessions this week. Get your bike and turbo trainer set up. Get your running kit together and charge your sports watch so you can record your sessions and share them on Strava.

Sunday

 60min steady with 1×10 Z4 effort Bike

Start the ride for 25 minuits in Z1 & Z2 to make sure you’re fully warmed up.  We are then going to do 1 x 10 minute efforts in Z6, This is a hard effort so hold on as long as you can. Try to keep the cadence between 90 and 100 rpm during the efforts. Finally Warm down for 25 minuits in Z1 & Z2.

Roundup

Done forget to come back to this post and let me know how you have found week 5 and come back next week to see what our next training block has in store.

Enjoy your week,

Jo x

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