Novice Sample Training Sessions

A few sample training sessions from Dave Savage, use them as ideas to add to your 

training.

 

Provided by Dave Savage from Savage Tri Club

 

Don’t forget to warm up beforehand!

Pool swim

  1. 50m / 100m / 200m / 100m / 50m
  2. 10 x 50m alternating breaststroke and front crawl.
  3. 10 x 25m ‘off’ 1 min. (ie push off to start next length every minute)
  4. 5 x 50m ‘off’ 120 secs. Followed by 200m straight after.
  5. 3 x 200m. Easy / harder / easy. 2 mins recovery between sets.
  6. 400m straight. Alternating hard / easy lengths throughout.

 

Bike

  1. 1 x 8 mile race pace effort immediately followed by 5 min light jog.
  2. 2 x 4 mile race pace efforts. 5 mins recovery ride between sets. 10 min light jog straight after.
  3. 30 minute hard ride on flat route. High cadence. (85 rpm+) All done in little chainring on front of bike.
  4. 12 mile hilly ride to develop power. Use descents as recovery.
  5. Try and ride the route (or as close as possible to it).

 

Run

  1. 6 x 2 min hard efforts. 90 secs recovery between each set.
  2. 3 x 4 min hard efforts. 120 secs recovery between each set.
  3. 30 mins light run on hilly terrain. Off road if possible.
  4. 2 x 15 min hard efforts. 5 min average pace walk as recovery between sets.
  5. Hill repeats. 10 x hill repeats lasting 1 min per climb. Use downhill as walk or jog recovery.
  6. Try and run the route!

 

‘Brick’ sessions

  1. (4 x ) Bike 10 mins / run 5 mins.
  2. (2 x ) bike 15 mins / run 10 mins
  3. (2 x ) bike 5 mins / run 10 mins / bike 10 mins / run 5 mins.

Don’t forget those recovery drinks to replenish lost salts and minerals!

Online training programs are available from Savage Sports for £35 per month. 

www.savagesports.co.uk