Articles that are of interest and benefit for people training for triathlons
This bike & run programme will see you improve your overall cycling and running fitness in 16 weeks time.
The programme is designed to be conducted in conjunction with a swim programme (available through Qwik Kiwi Coaching or if you are training with your local Master’s or other swim squad).
This is a great session that targets multiple energy systems with reps of a mile distance interspace with 400m reps at a higher intensity. All runners (and triathletes) can benefit from this higher intensity of training, especially atheltes with events between 5 and 10km in distance.
View More Friday Fartlek Run: Kiwi Running Show’s 1 Mile, 400 Split
Developing your VO2max is a key physiological variable that will determine your capability to perform well in aerobic orientated events. Boosting your VO2max will pay dividends to all cyclists, particularly road cyclists and mountain bikers, but also short course triathletes.
View More Wednesday Windtrainer Workout: Zwift Academy Tri 2020 VO2max Short Intervals
Hill reps are a great way to develop specific running strength and enhance your VO2 max and your anaerobic energy system. This is a great session to develop strength for all runners and triathletes upto and longer than marathon distance.
View More Friday Fartlek Run: 3-2-1 Hill Reps
Riding at a sustained pace below your Threshold is referred to as Tempo training. This session builds 36 minutes of riding at your Tempo intensity into it. This is great for triathletes, especially long course athletes, but also road cyclists and mountain bikers who intend to ride solo to victory.
View More Wednesday Windtrainer Workout: Zwift Academy Tri 2020 Aerobic Threshold Development
This baseline session is a good solid session to develop more than just fitness. It is a good benchmark that can be repeated every four to six weeks to measure performance improvement. This is a great session for triathletes and open water swimmers to do to build their sustained speed.
View More Saturday Swim Session: Emma-Kate Lidbury’s Baseline Swim
Spending time running at Threshold intensity will build your ability to hold a fast pace and tolerate lactic acid. This session gets easier as you work your way through it. It involves running six miles at threshold intensity and is great for improving your performance over 10km to half marathon distance and longer.
View More Friday Fartlek Run: 3/2/1 Miles Threshold
2021 is the year to improve your FTP. I’ve got a great plan for you to enhance your FTP over just 28 days. Guaranteed.
This programme is designed for cyclists of all abilities that want to improve their FTP.
Low cadence efforts develop muscular force within the muscle fibres. Tempo training is a great training tool and when done at a low cadence will help build strength. This type of training will benefit longer more sustained efforts road cyclists that will attempt to break away for a solo ride to victory, half Ironman and Ironman distance athletes, as well as Mountain Bikers doing longer events.
View More Wednesday Windtrainer Workout: Zwift Academy Tri 2020 Endurance Strength Development
A session packed full of sprints can really build your VO2 max and tolerance of lactic acid later in the session. This session has been designed for swimmers and triathletes returning to the pool who are wanting to further develop their technique.
View More Saturday Swim Session: Auburn Sprint Set