1. NO FAFF, NO FUSS
Variable time
Race distance Any
The session
After your weekly long ride, just jump off the bike, pull on some run shoes and run for 15-30mins. Cool-down 10min easy jog.
Simon Ward says “This is an easy and efficient set to fit into your training. It’s not necessary to do a long run; just until your legs feel good.”
2. TWO TRANSITIONS
1:20hrs
Race distance Short
The session
Warm-up 10min cycle.
Main set Starting barefoot, transition to bike, ride for 10mins at 85-90% MHR, run for 5mins at 85-90% MHR. Recover 3-4mins. Repeat x 3.
Cool-down 10min easy spin.
Simon Ward says “Use the final couple of minutes of the recovery period to reorganise your kit for the next set of transitions.”
3. FAST CADENCE
Up to 1:30hrs
Race distance Short
The session
Warm-up 5mins in small chainring, increasing cadence every 60secs.
Main set
Bike 5 x 20secs fast (110+rpm) plus 40secs easy. Run 5mins easy. Bike 15mins as 3 x (3mins at race pace, 60secs above race pace, 60secs easy). Run 5mins (60secs flat-out, 4min hard). Rest 3-5mins between sets. Repeat x 3. Cool-down 10min easy spin.
Thom Phillips says “The aim is to improve pacing on the bike and run efficiency off it. Concentrate on good form and high cadence,”
4. TAPER SET 45mins
Race distance Short
The session
Warm-up Bike 15mins building steadily to 80% MHR. Main set Bike 5 x 2mins at GRP with 60secs easy recovery. Then run 5 x 1min at GRP with 1min easy recovery.
Cool-down 5min easy jog.
Simon Ward says “A short, sharp set, perfect for tapering before a short-course tri.”
5. HILL KILLER
1:30hrs
Race distance Short
The session
Warm-up Bike for 20mins.
Main set Bike up a 6-9% grade for 10-15mins at goal race effort, rack bike and carry on running up slope for 5-8mins at goal race effort. Turn around, jog back down and repeat x 3. (The incline can dictate length of climb or number of reps.) Cool-down 10min easy jog.
John Newsom says “This is an awesome way to build strength on both bike and run and, providing you don’t smoke the downhills, a very safe way to train.”
6. SPEED ENDURANCE
1:10hrs
Race distance Short
The session
Warm-up 10min easy spin.
Main set 5 x 3min run at 70% 10km race pace plus 60secs rest. 4 x 4min bike at 70% race effort plus 60secs rest. 5 x 2min run at 80% 10km race pace plus 60secs rest. 4 x 5min bike at 80% race effort plus 60secs rest. 5 x 1min run at 90% race effort plus 60secs rest. Cool-down 10min easy jog.
Thom Phillips says “A hard set to develop speed endurance and mental strength for the business end of racing.”
7. THE REDUCER
2hrs
Race distance Short or long
The session
Warm-up Bike for 10mins building to 80% MHR. Main set Bike 30mins at 75-80% MHR, run 20mins at 75-80% MHR. Bike 20mins at 80-85% MHR, run 15mins at 80-85% MHR. Bike 10mins at 85-90% MHR, run 10mins at 85-90% MHR. Recovery between sets just long enough to change shoes. Cool-down 5min easy spin.
Simon Ward says “Tough set that’s good for practising transitions when tired. Alternatively, do it indoors with treadmill and turbo.”
8. RUN EFFORTS
3hrs
Race distance Short (base) or long
The session
Warm-up Start with key turbo session or steady 2hr group ride. Main set Run 1hr with 4 x 6mins at 75-82% MHR (RPE 14). Cool-down 10min easy jog.
Thom Phillips says “The duration of intervals can be changed to accommodate individual levels of conditioning and to keep triathletes together as group.”
9. SHORT FOR LONG
50mins
Race distance Long
The session
Warm-up
Bike 15mins building steadily to 80% MHR.
Main set Bike 15mins time-trial effort at 80-85% MHR. Run 10-15mins at GRP or 3 x 1km at GRP with 30secs rest. Cool-down 5min easy jog.
Simon Ward says “Great for time-pressed long-course athletes. Helps judge run race pace off the bike. If racing 70.3, push harder than if training for Ironman.”
10 TRAIN LIKE AN ELITE
1:20hrs
Coach/athlete Kelly Reed/Matt Reed
Distance Short
US Olympian Matt Reed did this to prepare for the ITU bike leg, using a high wattage bike-to-treadmill session to help him adapt.
The session
Warm-up 10min easy spin.
Main set
Bike at moderate intensity, coach calls for random short bursts of specific high wattage efforts lasting between 30secs to 1min before dropping back to moderate spin. After 12-15 repetitions, hit treadmill for 1km at 10km race pace. Repeat set x 3.
Kelly Reed says “If Matt’s jumping off the bike in a race, he needs to know at exactly what pace he can run that first kilometre having just ridden at 400, 500 or 600 watts. The key is good high-cadence leg turnover.”
Image: Paul Whitfield
