| A | B | C | D | E | F | G | H | I | J | K | L | M | N | O | P | Q | R | S | T | U | V | W | X | Y | Z | AA | AB | AC | AD | AE | AF | AG | AH | AI | AJ | AK | AL | AM | AN | AO | AP | AQ | AR | AS | AT | AU | AV | AW | AX | AY | AZ | BA | BB | BC | BD | BE | |
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2 | TFN Tri Club - Annual Plan 2021-2022 | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||
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5 | Year | 2021 | 2022 | ||||||||||||||||||||||||||||||||||||||||||||||||||||||
6 | Month | November | December | January | February | March | April | May | June | July | August | September | Oct | ||||||||||||||||||||||||||||||||||||||||||||
7 | Week No | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24 | 25 | 26 | 27 | 28 | 29 | 30 | 31 | 32 | 33 | 34 | 35 | 36 | 37 | 38 | 39 | 40 | 41 | 42 | 43 | 44 | 45 | 46 | 47 | 48 | 49 | 50 | 51 | 52 | ||||
8 | Commencement Date | 01/11/21 | 08/11/21 | 15/11/21 | 22/11/21 | 29/11/21 | 06/12/21 | 13/12/21 | 20/12/21 | 27/12/21 | 02/01/22 | 09/01/22 | 16/01/22 | 23/01/22 | 30/01/22 | 06/02/22 | 13/02/22 | 20/02/22 | 27/02/22 | 06/03/22 | 13/03/22 | 20/03/22 | 27/03/22 | 03/04/22 | 10/04/22 | 17/04/22 | 24/04/22 | 01/05/22 | 08/05/22 | 15/05/22 | 22/05/22 | 29/05/22 | 05/06/22 | 12/06/22 | 19/06/22 | 26/06/22 | 03/07/22 | 10/07/22 | 17/07/22 | 24/07/22 | 31/07/22 | 07/08/22 | 14/08/22 | 21/08/22 | 28/08/22 | 04/09/22 | 11/09/22 | 18/09/22 | 25/09/22 | 02/10/22 | 09/10/22 | 16/10/22 | 23/10/22 | ||||
9 | Events | Xmas no club sessions | Xmas no club sessions | Testing | Testing | East Leake Triathlon Clumber park duathlon? | Grantham Sprint Tri | Testing | Testing | Cotswold middle | Dambuster sprint & std | Testing | Club relays? | Vitruvian middle | East Leake sprint | ||||||||||||||||||||||||||||||||||||||||||
10 | Focus | Technique & Aerobic Conditioning | Endurance | Threshold | Speed | Threshold | Maintenance | ||||||||||||||||||||||||||||||||||||||||||||||||||
11 | Description | Swim: Focus technique and aerobic conditioning. 2 weeks each focussing on: breathing & head position, body position, rotation, front end catch, back end. Sessions will still incorporate some high intensity repetitions and strength Bike: Staple session is Sunday group ride; 2-3 hrs at conversational pace. Wednesday online turbo session will focus on strength & pedal technique. Run: The run will focus on strength and injury prevention in the form of hills and where possible off road running. | Swim: Endurance focus, building a solid base with long aerobic reps balanced with high intensity repetitions Bike: Staple session is Sunday group ride; 2-3 hrs at conversational pace. Monthly TFN social ride with ride leaders. Wednesday online turbo session will focus on threshold and sweetspot intervals (just under threshold) to increase race pace fitness. Run: Longer reps with a focus on aerobic conditioning. Still use hills as a strength focus but longer reps. Testing: 400m/200m time trials in the pool. 20min bike test, timed 5k at track | Swim: Focus threshold/CSS build to increase lactate threshold. This is ~race pace for most triathlons. Open water skills. Bike: Staple session is Sunday group ride; 2-3 hrs at conversational pace. Monthly TFN social ride with ride leaders. Wednesday online turbo session will focus on aerobic threshold intervals Run: The main aim here is to work on your sustainable race speed. Sessions will involve work at anaerobic threshold with short recoveries. Testing: 400m/200m time trial in the pool. 20min bike test, timed 5k at track | Swim: Overall focus is speed maintenance. Reduced volume to previous block with increased work/rest ratio and increased intensity. Begin open water (OW) swimming. Bike: Staple session is Sunday group ride; 2-3 hrs at conversational pace. Monthly TFN social ride with ride leaders. Now that the weather's nicer go out to do a local 10 time trial during the week to sharpen up or the club chain gang. Run: Time to sharpen up and gain a bit of extra speed! Fast intervals with longer rest periods to increase quality. Testing: 400m/200m time trial in the pool. 10mile bike TT, timed 5k at track | Swim: Focus threshold capacity refresh. Beginning of block refresh of drills and technique. Begin to build back to threshold/CSS work to peak for end of season events. Bike: Staple session is Sunday group ride; 2-3 hrs at conversational pace. Continue with local 10 mile time trial and maybe a 25 mile to push a bit further Run: For those of you looking to complete longer distance races, half marathons, duathlons etc we'll aim to transform your new found speed to peak again for a late season race. Testing: 400/200m time trial in the pool. 10mile bike TT, timed 5k at track | Swim: Overall Focus: FUN! A little bit of speed work for last few events of season but after last race a few weeks of less structured, mixed sessions as a break. Bike: Staple session is Sunday group ride; 2-3 hrs at conversational pace. Monthly TFN social ride with ride leaders. An excellent opportunity to try something different, e.g. Mountain biking, Cyclocross. Run: Mixed sessions designed to maintain your gains over the season and carry them into your winter duathlons/cross country races etc. | ||||||||||||||||||||||||||||||||||||||||||||||||||
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