This information page is designed to help athletes, who have training programs from us, understand exactly what they are supposed to do when following a session from their Training Plan.

• One of the biggest problems we have found over the years is that what we are trying to get athletes to do and what they actually do can be quite different! To help, we have developed these notes.
• If, after reading these notes, you are still unsure EXACTLY what to do in a particular session, email us with your interpretation and we will reply.
• Your first reaction to your programme may be that the training is TOO EASY - believe us this is NOT the case. You will be doing a lot of training WHEN IT COUNTS.
  

LOOK AT EACH WEEKLY SHEET

• Your Bike and Run Sessions are indicated in Minutes ie 30min, and swimming is in Metres
• Note that Warm up and warm down is INCLUDED in the time or distance specified.
• Unless otherwise stated, all training done on the same day should preferably be done in the following order: swim first, bike second and run last.
• Unless otherwise stated, training is Easy and done on easy / flattish terrain if possible.
• Generally we place the specifics in the order the we want them completed i.e. if you programme has the following:
  30min
  5x1min ME
  5x1min MM
  You would warm up (say 10min) then complete the ME set, have 5min easy and then complete the MM set and warm down (in this case it would be 5min to make a total of 30min)
• (See the notes below on the specific codes to see how to do ME and MM)

STATE OF FATIGUE

Please keep us posted on fatigue levels if you start to feel tired.

For better information on how you are handling the training, you can Log the following each week:

• General Alertness Index (1-10, 10 is High Alertness)
• Muscular Alertness (1-10, 10 is High Alertness)
• Sleep Quality (1-10, 10 is High Quality)
• Recovery (1-10, 10 is High Recovery)
• Waking Resting Heart Rate (record Beats Per Minute)

Those of you who are on Silver and Gold Options will be doing this using our training logs and sending in preferably on Sunday after completing your weeks training.

GENERAL TRAINING SPECIFICS

Easy (E)

• Continuous conversation pace (except hills, which would be moderate).
• If you have heart rate training zones use your easy training zone.
• For Running and Cycling aim for leg speed to be around 88-92 revs per minute.

Easy Fast Spinning (EFS)

• For Cycling Only, aim for leg speed to be 10-15% higher than your intended race cadence, heart rate and speed should be in your easy zone. Best done on the windtrainer or on a flat smooth road. If it is windy do with a tail wind.

Moderate (M or Mod)

• If you have heart rate training zones use your Moderate training zone.
• Note that on short intervals (less than 2 minutes) your heart rate will climb but may not reach recommended heart rates.
• For swimming, moderate is about half way between easy swimming and hard swimming.
• For swimming, take enough rest to ensure distance per stroke (DPS) is maintained through the set - usually 30 seconds is enough if you are swimming these in the HR suggested.
• Usually around best 3000m pace for experienced swimmers and 8-10% slower than Hard.
• For Running and Cycling, this is broken conversation pace and should feel steady but not uncomfortable. If you have heart rate training zones use your moderate training zone.
• For Running and Cycling aim for leg speed to be around 88-92 revs per minute.

Hard (H)

• Hard enough so that you could give a "Yes / No" answer to a question.
• If you have heart rate training zones use your Hard training zone.
• Note that on short intervals (less than 2 minutes) your heart rate will climb but may not reach recommended heart rates.
• For Running and Cycling, aim for leg speed to be around 88-92 revs per minute.
• For Cycling, aim for leg speed to be a bit higher than Moderate - around 90-100 revs per minute.
• For Running, aim for leg speed to be a bit higher than Moderate - around 90-96 revs per minute.
• For Swimming, Hard is around your projected 1500m pace, i.e. if you swim 20min then 1:20 per 100m. Hard efforts swimming are usually 100/200/300m in length on short rest intervals (30 sec or so) and sets are usually no more than 1500m in total.
• For Swimming, take enough rest to ensure DPS is maintained through the set. Usually 30 sec is enough if you are swimming these in the HR suggested. Longer intervals (250m+) may require more rest

Very Hard (VH)

• Hard enough so that you wouldn't want to answer a question even with a yes or a no. It should be near the pace that you could go for 15min MAX.
• If you have heart rate training zones use your Very Hard training zone, aim to be in the zone after 2 or 3 efforts after 1-2 minutes. In efforts shorter than this do not use your heart rate training zones.
• Note that on short intervals (less than 2 minutes) your heart rate will climb but may not reach recommended heart rates.
• For Running and Cycling, aim for leg speed to be a bit higher than Hard at 96+ revs per minute.
• For Swimming, VH is usually lots of short intervals at your best 200m pace (25/50/75m)

Tech (T or Drills)

• Technique drills. If we have included this in your programme then you will need some idea as to drills that will help you in a particular sport.
• If you need advice about which technical drills to do, you may send us a short video clip of your technique and we will provide feedback. Contact us regarding how to do this.
• Take enough rest to ensure good technique is maintained throughout.

Flat

• This is a flat session with few or no hills. If indicated, then we are strongly suggesting avoiding hills for a reason (usually recovery from a hard session or for a race or important session).

Hills

• This indicates that at least some of the session includes hills.
• 50% would mean that we expect ½ the ride to be in the hills including downhill.
• Unless stated, rolling hills are better than long continuous hills.
• For running, include good undulating terrain - this can be on the road but is better done on grass or on trails.
• For cycling, include good undulating terrain (do not use heart rate monitor just ride the hills as you feel).
• On easy hills, expect your heart rate to climb 10 beats above your easy zone, this is normal.
• Do not slow down on hills to stay within your easy zone unless the hills are longer than 5 minutes.

Muscle Endurance Easy (ME)

ME Swimming

• This is swimming easy with either a pair of drag shorts or towing a small sponge or using paddles (experienced swimmers only)
• Experienced swimmers can also include Fly!
• If you have heart rate training zones, use your easy training zone.
• Aim to maintain good distance per stroke (DPS).
  Note: If DPS drops away during a long rep cut the rep short, rest, and then continue. For example when swimming the first of 3x400m after 300m you find that your arms become tired and technique fails, stop take the rest and continue. In this case it would be better to change the set to 4x300m. This is more effective training.

ME Cycling

• This is cycling in a big gear, on the flat, at your normal training pace.
• Typical gear is 53x16 for Ironman, 53x15 for Olympic distance.
• If you have heart rate training zones use your easy training zone.
  Note: Watch your knees for any pain, if so stop and also watch your pace doesn't creep up. The temptation is to use a bigger gear and to ride a little faster than prescribed. This is because you are more efficient at these lower cadence and therefore your perceived exertion and heart rate are lower. Resist the temptation to ride harder - look further ahead down your programme and you will probably find that there is plenty of harder training coming, be patient!

ME Running

• For running this is up hill running, with a forceful stride and good technique!
• The idea is to work the legs hard but not your Cardio Vascular System (Breathing still controlled).
• If you have heart rate training zones use your easy training zone.

Muscle Endurance Moderate (MM)

MM Swimming

• This is swimming moderate with either a pair of drag shorts or towing a small sponge or using paddles (experienced swimmers only).
• If you have heart rate training zones use your moderate training zone.
• Aim to maintain good distance per stroke.

MM Cycling

• This is cycling in a big gear on the flat at 1/2 way between easy and hard training pace (for Ironman athletes, this is Ironman race pace)
• Typical gear is 53x16 for Ironman, 53x15 for Olympic distance (700C wheels).
• If you have heart rate training zones use your moderate training zone.

MM Running

• For running as per ME but half way between easy and hard training (for those doing longer races it is around 1/2 Ironman pace).
• If you have heart rate training zones each rep should finish in your moderate training zone.
• Note if you find that your heart rates starts to creep into your hard zone then you are doing htese harder then we intended, run the remainder of the reps slightly slower!

Muscle Endurance Hard (MH)

MH Swimming

• This is swimming Hardwith either a pair of drag shorts or towing a small sponge or using paddles (experienced swimmers only).
• If you have heart rate training zones use your Hard training zone.
• Aim to maintain good distance per stroke.

MH Cycling

• This is cycling in a big gear on the flat at hard training pace (for Olympic Distance athletes, this israce pace)
• Typical gear is Race Gearing or 53x15 for Olympic distance (700C wheels).
• If you have heart rate training zones use your Hard training zone.

MH Running

• For running as per ME but END of the rep at hard training Zone (it is around fresh 10km pace).
• If you have heart rate training zones each rep should finish in your hard training zone.
• Note if you find that your heart rates starts to creep above your hard zone then you are doing these harder than we intended, run the remainder of the reps slightly slower!

FINAL COMMENTS

• Email your coach at least every 4 weeks (or every week if you have chosen this as an option).
• Email your coach if you have any questions about running your program.
• Email your coach if you have a problem such as an injury or get sick and miss several days training.
• If you miss a day of training, just start back into the program on the next day (do not attempt to MAKE UP the 'lost' training)

TRAINING HEART RATES

• All training is done in Easy Zones except for hills in general training and where specific ranges are suggested.
• If you wish to have training heart rates set then you would need to have a test done to check your zones out - generally this can be achieved by undertaking a conconi test. Let us know if you want to do one.

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