Club training 2020 week 34

Training Plan

Written by Olivier Salmon

August 17, 2020

From our coach Andy

Hi Everyone, not such a great weekend following such amazing weather over the last few weeks. Hopefully, things are going well for all.
Sadly the weather in Devon this morning was not good, so we were on Zwift (with a few other members). After finding the ‘virtual puncture’ amazingly funny, I actually suffered a real puncture on the turbo – how the hell does that happen?!? Now I have had it all. With various people away on holidays etc, many sessions might be a little quieter over the next week.
If you have been following the S&C videos that I have been sending out recently, they do follow a pattern to develop whole-body strength. The set of videos that I have chosen did start at a lower level for; core, strength, and agility – all elements that are key to triathlon/multisport development. This week is a level 2 strength set, so give it a try.

Week 34 training plan

` Date Session Time(s) Lead/Coach Location
Mon 17-Aug Strength & Conditioning In your chosen pain cave
Tue 18-Aug Run set Andrea will provide Outside (because we are allowed)
Yoga 6:15 – Setup
6:30pm – Start
Louise Zoom (check your emails)
Wed 19-Aug Spin / Brick 5:15-6:15pm
BTS Spin Studio, Langworthy Lane, Holyport

Confirm participation on Doodle

Thur 20-Aug Swim Self-led set:  4-6x400m [100m steady, 200m @ RP, 100m hard] – use the big loop and break it into 100m(ish) sections using the buoys At your chosen venue
Sat 21-Aug A Ride 9:00 am

Confirm participation on Doodle

Simon Barry Avenue, Windsor – next to the ice cream hut
B Ride Martyn
C Ride TBC
Sun 22-Aug Endurance Run Recommended: Long and steady. 8-10mi @ race pace +30s/mi, 20s/km. This should be a very easy pace
Reduce for beginner/sprint:  5-7mi @ race pace +30s/mi, 20s/km.
Step up for 70.3 & IM: Increase distance, 10-15mi

Thursday swim:   4-6x400m [100m steady, 200m @ RP, 100m hard] – use the big loop and break it into 100m(ish) sections using the buoys – For IM/70.3, add 1k steady warm-up or warm down


Please continue to follow advice on hygiene, social distancing, and lockdown procedures:

  • Continue to train, as long as you display no symptoms of any illness
  • Be aware of the training stress on your body. It is not advised to increase training load or stress at this time – if in doubt, keep training but don’t over do it
  • Exercise and training are advised as a way to maintain mental health, we are used to it and rely on it as a stress relief
  • Eat healthily and maintain a balanced diet, especially when training
  • Don’t train or meet up in groups greater than 6 – we still have to follow social distancing guidelines
  • Club members must not attend a ride or group session if they
  • have any symptoms of coronavirus (a high temperature, new, continuous cough or a loss or change to your sense of smell or taste)
  • have tested positive for coronavirus
  • you live with someone who has symptoms or has tested positive
  • someone in their support bubble has symptoms or has tested positive
  • if they have been asked to remain at home by the UK Government test and trace system
  • Anyone who meets any of the above criteria must follow government guidance on self-isolating and inform those they have been in contact with – if you need to inform the club, please contact Micheal Smyth our Welfare Officer.
Have a week.

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