week 1 tribe goals · warm up: warm up: 100m freestyle (fs) at rpe (rate of perceived exertion) 4-5...

Here you should be building a routine and allocating time to train, learning skills and using drill work to improve technique.

Remember to adapt sessions if you cannot complete them due to your fitness level or injury. Quality is more important than quantity!

Consider a run/walk strategy if you struggle initially with run duration. For example, run for 4 mins then walk for 1 min and repeat until you reach the specified duration.G

OA

LS

Day Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Session SWIM REST BIKE RUN REST SWIM BIKE

Distance 500m 10km 2km 600m 15km

Goal Endurance Endurance Endurance Intervals Endurance

SessionDetails

Warm up: 50m Freestyle (FS)

at RPE (rate of perceived exertion) 4-5

Kicking drill: 2 x 25m kicking with a kickboard

4 x 100m FS at RPE 5-6

Warm up: 5 mins at RPE 4-5

Complete the remaining distance at RPE 5-6

maintaining a steady effort

Warm up: 3-4 mins at RPE 4-5

Increase your effort to RPE 5-6 for the rest of

the distance

Warm up: 50m FS at RPE 4-5

Fist drill: 25m fist drill, 25m FS x 4

Pull buoy drill: 2 x 150m FS + pull buoy drill at RPE 6

50m at RPE 5

Head outside for a ride, if possible over a route

with some undulation to the terrain, which will provide some natural inclines for

you to work on.

Keep your effort between RPE 5-8

Notes

Use your breathing to control your pace and effort. If your breathing

is controlled, you will avoid starting

off too hard.

Think about keeping your body position high in the water.

Feeling comfortable on the bike is important

for endurance riding. Use these early

sessions to set a yard stick you can

build upon as the weeks progress.

Learning to pace yourself will be

Important when running off the bike.

Use your RPE and breathing rate to control your

effort and help pace.

Drill work will help

your stroke formation and fitness.

Pull buoys allow you to rest your legs, while

raising your hips in the water, so you can focus

on the front of your stroke.

Riding outdoors will help improve bike handling skills as

well as getting used to feeling what it’s like

riding over varying terrain and conditions.

TRIBE

WEEK 1

YOUR NOTES:

18

Building on your first week, aim to match your pace over the three disciplines.

If you want to include any group or club session, work them into your plan, as training with your teammates and friends can be beneficial.

Keep hydrated while training; always take a water bottle with you on swims and bikes.

GO

ALS



Distance 650m 12km 2.5km 700m 20km

Goal Technique Intervals Steady pace Technique/Fitness Endurance

SessionDetails

Warm up: 50m Freestyle (FS) at RPE (rate of perceived

exertion) 4-5

1 arm drill: 25m 1 arm drill,

25m FS x 4

Pull buoy drill: 2 x 150m FS + pull buoy

drill at RPE 6

100m at RPE 5

Warm up: 4 mins at RPE 4

Then alternate riding at: 2 mins at RPE 8 and

3 mins at RPE 5

Repeat until there is 1km to go.

Warm down: Final 1km at RPE 4


Rest of distance at RPE 6-7

Work to a steady RPE, keep your breathing relaxed and focus on

keeping your foot strike light.

Warm up: 100m FS at RPE 5

Kickboard drill: 4 x 25m kicking with

a kickboard with a short rest in between

each 25m

2 x 200m FS at RPE 6

Warm down: 100m any stroke at

RPE 4-5

Building on last week’s session aim to maintain

a similar pace, extending the distance. Use your

gears to maintain effort on different terrain.

Notes Working on your align-

ment will improve your efficiency in the water and help with speed.

Imagine trying to be long and smooth in the water.

Working above and below a comfortable pace improves speed and fitness by getting

you out of your comfort zone and used to

working a little harder.

Aim to maintain your upright posture when you run, using

your breathing to control your pace to keep yourself

at a steady effort.

Running isn’t just about your legs; keep your

upper body relaxed, don’t shrug the shoulders, or

clench your fists.

While kicking contributes relatively little to your

swim speed, working on it will improve your body

position in the water, making you faster.

Cycling at a comfortable cadence (pedal speed)

will help you keep a good rhythm.

TRIBE

WEEK 2

YOUR NOTES:

19

This week, you are continuing to build on distance and pacing.

Your first brick session will be an opportunity to practice your transitions, as well as feel what it’s like to run straight after the bike.

As the session length increases, start to think about your hydration during training, how much water you’re getting through and how much you will need to drink on race day.G

OA

LS


Session SWIM REST BIKE RUN REST SWIM BRICK

Distance 750m 18km 3km 850m 10km / 2km

Goal Technique Intervals Endurance Technique/Fitness Bike / Run

SessionDetails


exertion) 4-5

Fist drill and 1 arm drill: 25m fist drill, 25m FS,

50m 1 arm drill X 2

Pull buoy drill: 3 x 150m FS + pull buoy.


Then alternate riding at: 2 mins at RPE 8 1 min at RPE 9

2 mins at RPE 5

Repeat until there is 1km to go and then

warm down at RPE 4


Then complete the rest of your run at RPE 7.

Warm up: 200m, of which 50m is kicking with a kickboard

Pull buoy drill: 400m FS + pull buoy

at RPE 5-6

200m FS at RPE 6-7

Set up your bike and

running kit so that you can spend as little time

between the two as possible. If you have one already; do this session in

your tri suit.

Ride for 10km at RPE 7

Run for 2km at RPE 8

Notes Using the fist drill will

help you think about the movement of your whole forearm and not

just your hand, leading to better stroke movement

underwater.

This session is easily completed on an indoor trainer or gym bike, but

you can perform it outside if you have

a relatively flat, uninterrupted route.

Keep your breathing controlled and focus on being light on your feet.

When breathing, aim to keep one eye in the water and keep your

strokes smooth.

Continue kicking work to improve hip position.

Brick sessions are good for learning to transition

between bike to run more quickly. It also helps getting your muscles used to

working differently.

TRIBE

WEEK 3

YOUR NOTES:

20

4 weeks into your training, you should have a good idea of your base pace for each discipline. Use this to help pace you in future sessions or as a target to improve upon.

Think about the kit you’re using in each session, especially outdoor sessions and the current weather. Make a note so you have an idea of what you will need to wear come race day.G

OA

LS



Distance 1km 16km 3.5km 2.5km 25km

Goal Technique/Fitness Intervals Endurance Intervals Hide/Endurance

SessionDetails


exertion) 5


300m FS at RPE 6-7

2 x 150m FS at RPE 7-8.


Then ride alternating the following:

3 mins at RPE 6 3 mins at RPE 8

When you have 2km to go, ride as hard as you

can for 1km.

Warm down: Go at a slower pace

for the final 1km.


Then run the remaining distance at RPE 7


Complete the rest of the run alternating between:


Repeat until there is 1km to go


Steady ride with some hills included. Maintain

steady cadence and rhythm. Ideally try to

ride over similar terrain to what you’ll be competing over

Notes Swimming longer

distances will improve your fitness and working

with drills will help improve efficiency. Aim for consistency between intervals.

The aim of this session is to be able to repeat

efforts at the same intensity over multiple

repetitions. If you struggle to do this, you can adapt the ratio of

rest to work, to give you self a little more recovery

time between efforts.

Using your runs from the first two weeks, aim to keep the pace similar

or improve slightly.

Running faster than your sustainable pace will

improve speed and fit-ness. You may also adapt this as a run/walk session

e.g. 2 min walk 3 min harder run

Think about your position on the bike, using the drop bars (if you have

them) to get lower on faster, flat sections,

sitting up straight/ standing when climbing

or recovering.

Use gears to maintain your effort on hills.

TRIBE

WEEK 4

YOUR NOTES:

21

When training, you should test any new kit you are planning to use in the race to make sure it all fits and works how you expect it to.

Think about areas outside your training you can be working on to improve performance; focus mainly on sleep and nutrition.G

OA

LS



Distance 850m 18km 4.5km 1.4km 30km

Goal Technique/Fitness Intervals Endurance Fitness Endurance

SessionDetails

Warm up: 200m Freestyle (FS)

with 50m kicking with the kickboard

Pull buoy drill: 400m FS + pull buoy

at RPE (rate of perceived exertion) 5-6

200m FS at RPE 6-7


Repeat the following until there is 1km to go:

3 mins at RPE 6 2 mins at RPE 7 1 min at RPE 9


Warm up: 3-4 mins at RPE 5

Complete the rest of your run building slowly

from RPE 6 to 8

Finish strong.

Warm up: 100m FS at RPE 5


at RPE 6



Warm down: 100m FS at RPE 4


Ride at a steady pace with some harder efforts

on hillier sections or flatter, uninterrupted sections of road at

RPE 6-8.

Notes When breathing, aim

to keep one eye in the water, so as not to lift

your head too much. This helps prevent your legs

from sinking.

By now you should be more familiar with your

speeds at different inten-sities, so stick to them here as best you can.

Work above and below your comfortable pace at the given intervals.

Using your runs from the first two weeks, aim to keep the pace similar

or improve slightly.

When doing shorter, faster efforts, aim to be

consistent between sets, to show that you can

pace yourself.

As your longest bike session, this will give you the confidence that you can easily complete the

race distance.

TRIBE

WEEK 5

YOUR NOTES:

22

Focus on your ability to hold higher efforts for longer. Intervals and speed work are where you put those finishing touches to your fitness.

Consider joining a coached open water session as these will help your open water swimming progress more. Wetsuit removal can be tricky, so practice this too.

Consider doing some transition practice at home, getting from bike to run kit as quickly as possible. G

OA

LS


Session SWIM REST BIKE RUN REST SWIM BRICK

Distance 1km 20km 5.5km 1km 15km / 3km

Goal Technique/Fitness Interval/Endurance Endurance Open water Bike / Run

SessionDetails Warm up:

200m Freestyle (FS) at RPE (rate of perceived

exertion) 5





Alternate between: 3 mins at RPE 6 2 mins at RPE 8

Until there is 1km remaining.



Run the rest at a steady pace at RPE 6-7.

Acclimatise to the wetsuit, water clarity &

temperature

Sighting drill: Practice sighting, lifting

your head every 4-6 strokes.

Work with the buoyancy of the wetsuit, relax your leg kick and focus on hip

rotation and arms.

When you get out, practice a quick wetsuit

removal too.

Practice setting up your kit as if in transition.

Ride for 15km at RPE 7

Run for 3km at RPE 8

Reduce bike intensity for the last couple of minutes to rest legs

before you run.

Notes

Swimming longer distances will improve

your fitness. Keep working with the drills to help improve efficiency

As an alternative, if you’d prefer to ride outside,

head out for a steady ride and add a few random harder efforts in where

you like.

Running slightly longer than your race distance will give

you the confidence to know you can easily complete it

come race day.

Open water sessions are for acclimatisation and skill work; you’ll be a lot happier on race

day if you can get comfortable in

open water.

Aim to spend as little time between your bike

and run as possible, it’s free speed!

TRIBE

WEEK 6

YOUR NOTES:

23

A final tough week before we start to taper, this is a good time to test your fitness and pacing to give you an idea of what you can expect on race day.

Any final equipment or clothing you’ve yet to test needs to be tested this week so you know it’s ok to race with.

Nutrition and hydration are key. Think about what to eat before you race, something to fuel you that won’t sit too heavily in your stomach.G

OA

LS



Distance 1.4 km 22 km 6 km 1.5 km 25 km

Goal Fitness Intervals Endurance Open water Endurance

SessionDetails


exertion) 5


at RPE 6

2 x 200m FS at RPE 7 4 x 100m FS at RPE 8



Repeat the following for the rest of the session:


When there’s 2km to go ride 1km at RPE 9.



Run at a steady pace for the rest of the distance at RPE 7

Continue your open water adaptation; putting

on the wetsuit properly and flushing when you

get into the water.

Practice starting and pacing as well as sighting

during your swim.

Use your breathing to pace yourself.


Ride the rest of the ses-sion at RPE 7-8,

aiming to maintain a steady average effort, working slightly harder

on any hills, using gearing to keep your

cadence smooth.

Notes

By now you should feel speed improvements in the water and be aware of your body position more. Keep using your breathing as a way of pacing your efforts.

You should feel a big difference between

this session and similar sessions 6 weeks ago.

Aim to sustain your efforts over each interval; you should now be going faster for the same effort.

If you’re struggling with distance, you can cut this

down to 5km. Aim to hold a consistent pace that will be

your target pace for the race.

By now you’re hopefully feeling more comfortable

in your wetsuit. Make sure you practice getting your wetsuit off as soon

as you exit the water.

Your last long ride before race day is a good chance to test yourself, make sure you’re able to hold a steady pace

as well as ensure you’re drinking enough.

TRIBE

WEEK 7

YOUR NOTES:

24

The hard work is done, nothing you can do now will make you fitter in time for the race.

Keep the sessions high quality with good pace work. Reduced volume and distance will allow for recovery.

Ensure good sleep and nutrition this week to get you to the start line in the best condition possible.

GO

ALS

Day Monday Tuesday Wednesday Thursday Friday Saturday

Check your exact

race date and distance online.

Session SWIM BIKE REST RUN REST SWIM RACE DAY

Distance 1km 12km 2.5km 500m 750m/20km/5km

Goal Fitness Intervals Intervals Easy Race Pace

SessionDetails


exertion) 4

Repeat x 3: 50m FS at RPE 9

200m FS at RPE 6


Ride at RPE 5-7, a steady effort with some short

harder bursts.

Run at RPE 5, a steady pace, focusing on your

form and keeping a light foot strike. Add in shorts burst at RPE 7 of harder efforts for a little bit at

a time.

Relaxed effort FS swim at RPE 5, adding in a few

short bursts at RPE 7.

The hard work is over. Stick to what you know

from training.

Race hard, race well and have fun!

Check your exact race distance online.

Notes Short sharp session,

focus on your speed and technique. Think about

your pacing over the longer efforts.

Check your bike is in working order. After the ride, clean the bike and give the tyres a check.

Easy run to keep the legs loose and a final chance

to work on pacing.

Nice short session to loosen off. You could even do this session in open water for a

confidence boost and wetsuit removal practice.

Do your bestand enjoy!

TRIBE

WEEK 8

YOUR NOTES:

25

week 1 tribe goals · warm up: warm up: 100m freestyle (fs) at rpe (rate of perceived exertion) 4-5...

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