
1485 TRI CLUB
CONTACTS AND LINKS MEMBERS MESSAGES
1485 TRI CLUB PHOTOS MEMBERS RACE PHOTOS
Membership Membership application form
1485 TRI CLUB OPEN WATER SWIMMING OPEN WATER SWIMS
1485 Open Water Swim Declaration Form To be filled in before you swim open water
TRI CHAT TRI FORUM
1485 Triathlon, Duathlon, Results 2008 2008 Race Results
1485 race results 2007 1485 race results 2007
Biginners Tips just starting out.
TURBO SESSION TRAINING
swimming swim training programmes
1485 DUATHLON EVENT RESULTS 3rd feb 2008
EVENT LINKS Race event links
AQUATHLON. TIME TRIALS and results Swim Run Training
1485 Duathlon entry form 19th. October Duathlon Entry Form
Duathlon Bike & Run Routes 19th Oct 2008

TURBO SESSION

RUSSIAN STEPS
10 min warm up
15..sec hard... 45..sec easy
30..sec hard... 30..sec easy
45..sec hard... 15..sec easy
60..sec hard... 60..sec easy
60..sec hard... 60..sec easy
45..sec hard... 60..sec easy
30..sec hard... 30..sec easy
15..sec hard... 45..sec easy
3 to 4 mins recovery
then repeat
3 times gives a good hour session for speed work
USE BIG GEARS FOR HARD SET 53X13....THEN 53X20 FOR EASY SET.....
10 MIN WARM DOWN

turbo session.. strength & power
--------------------------------
5 TO 10 minutes warm up
........
1/2 min @ max..........1/2 min rec
1...min @ max..........1/2 min rec
1...min @ max..........1...min rec
2...min @ max..........1...min rec
2...min @ max..........2...min rec
2...min @ max..........1...min rec
1...min @ max..........1...min rec
1...min @ max..........1/2 min rec
1/2 min @ max..........1/2 min rec
..................................
5 TO 10 MIN WARM DOWN, USE BIG GEARS, 90 TO 100 REVS PER MINUTE.......

TURBO SESSION SPEED WORK
5 to 10 minute warm up
52X17 @ 100 RPM
....................
20 SECONDS MAX @ 90 TO 100 RPM
40 SECONDS REC
..................
REPEAT 10 TO 20 TIMES IN A BIG GEAR!!!!
.................................
5 to 10 mins cool down

Text-only version of this page | Edit this page | Manage website | Website design: 2-minute-website.com