Strength Sessions 5-8

Posted on: June 18, 2018

Strength sessions for Swim, Bike and Run

Strength sessions 5, 6, 7 and 8 below follow on from the other sessions. Aim to complete 1 strength session in each discipline per week, making sure there is a day of lower intensity sessions separating them (especially the bike and run sessions).

As before, here is the terminology (mainly applying to the swim):

RI = Rest Interval in seconds
p = Pull (with Pull Buoy)
P = Paddles (NOTE that the paddles should only be a little large that the swimmers hand – not the giant-sized ones)
B = Band, swim with the ankle band (these can be made with an old bike inner tube)

Swim

The aim being the same – to develop the movement pattern and be strength enough to maintain it throughout the whole session (and whole race in the future). Remember to keep the arm recovery (the above water phase) relaxed while aggressively pushing fully back!

Warm up:

Prior to completing the main sets, a 400-500m warm up should be performed – repeats of 25’s, 50’s and 100m’s.

Main sets: 

Session 5 (1950m)

3 rounds of:

10x25p/P/B, 15RI – HARD

4x100p/P/B, 20RI – HARD

60sec rest between rounds

Session 6 (2250m)

3 rounds of:

14x25p/P/B, 15RI – HARD

4x100p/P/B, 20RI – HARD

60sec rest between rounds

Session 7 (2550m)

3 rounds of:

18x25p/P/B, 15RI – HARD

8x50p/P/B, 20RI – HARD

60sec rest between rounds

Session 8 (2600m)

2 rounds of:

20x25p/P/B, 15RI – HARD

8x50p/P/B, 20RI – HARD

4x100p/P/B, 20RI – MEDIUM

60sec rest between rounds

Push back FULLY to complete the stroke; there should be no focus on the front other than to get your hand vertical to start pushing.

 

Bike

As before, these sessions and can be performed on either a turbo or outdoors on hills. Pushing HARD at low cadence with big gears is the name of the game! Focus on applying power to the downwards phase of the pedal action – to overcome the resistance of the hill or turbo/gears

Warm up:

A short warm up should be performed, 10-20mins at an EASY effort. 

Main sets:

Session 5

15(1min HARD @ 50-55rpm, 1min EASY)

Session 6

18(1min HARD @ 50-55rpm, 1min EASY)

Session 7

20(1min HARD @ 50-55rpm, 1min EASY)

Session 8

22(1min HARD @ 50-55rpm, 1min EASY)

Warm down

5-10min of relaxed pedalling at an EASY level.

Use the quads (front thighs) and the glutes (backside) on each push down on the pedal. Quads and glutes will (should) feel the effort during and after the session.

 

Run

Use a hill of around 5-6% incline (real or treadmill) to provide the resistance for the run strength session.  

Warm up:

Before starting the hill reps, perform a 15-20min EASY running to a hill, or on the treadmill.

Main sets:

Session 5 (16min)

2 x (6x30sec HARD up hill, walk back down), 5min EASY between each 6x30sec

Session 6 (19min)

2 x (9x30sec HARD up hill, walk back down), 5min EASY between each 9x30sec

Session 7 (24min)

3 x (6x30sec HARD up hill, walk back down), 5min EASY between each 6x30sec

Session 8 (26min)

4 x (9x30sec HARD up hill, walk back down), 2min EASY between each 9x30sec

Warm down

5-10min at an EASY level.

 

Strength Training Summary

Building strength is an important part of triathlon development, these sessions are simple but effective. The progression over the weeks should be manageable, providing the mix of your overall weekly sessions allows adequate recovery (as above, make sure you leave a day between strength sessions).

Consistently applying these strength sessions will lead to performance gains. Make sure you learn to listen to your body and work HARD and EASY when needed. DON’T get stuck in the MEDIUM effort zone and never fully recover from the HARD reps, meaning your HARD reps get slower or weaker!