Next Steps Program

This program is designed to get you across the gap between completing enticer/novice level triathlons and the Sprint distance of 750 m open water swim, 20 km bike, 5 km run. This is done by combining program specific coaching as well as encouraging you to utilise established club training sessions.

It will commence in November 2015 with a target race of Elite Energy Sprint distance in Huskisson in February. Other opportunities exist if you are not available for the target race or you can complete the program earlier.

Program commences

TBA

Program objectives

1. Athlete objective – you will complete the Sprint distance triathlon in Feb 2017 at Huskisson.

2. Coaches objective – coaches will have the opportunity to design and conduct specific lessons, as well as gain certification from those lessons.

3. Club level objective – introduce new club members to the existing coached club sessions.

Pre-requisites

While there are no performance benchmarks that need to be met, the following are good indicators that you are ready to undertake the program. You can do one or more of the following:
· swim 300 m non-stop in a pool

· cycle a flat 20 km course

· walk/jog a flat 5 km course

· complete an enticer / novice distance event

· demonstrate a sense of humour.

· Must be a financial ‘Adult member’ of Vikings Tri and TA Membership Info

Program outline

The program is built around the club training schedule.
Depending on your availability, the training program will be between 6-8 sessions per week. Six sessions per week should be sufficient to complete the program.

SwimmingTuesday and Thursday nights 1 hour – club sessions.

There will be a couple of other swimming events specific to this program – open water as well as at least one training aquathon.

You would benefit from attending other club sessions for open water swimming as well as the Monday morning Philip pool session when that begins.
Cycling Saturday morning 2 hours building up to 3 hours. This session will be coached and is program specific.

You would benefit from attending a second mid-week session eg club windtrainer session or group cycle session such as RPM.

The ride program will be tailored to help athletes complete 40-50 km comfortably over varied terrains. It will also cover bike cleaning, and ‘how to change a tyre’ sessions.
Running Sunday morning run session – 1 hour – will not exceed 5 km and will vary between distance runs and technique and track sessions. This session will be coached and is program specific.

You would benefit from attending at least one of the club running sessions on Tuesday or Thursday morning (or both).
The training will be varied as the program progresses, and it will build up to brick sessions using the 5 km parkrun in conjunction with a 20 km ride.

Program cost
There is no extra cost for the program besides club/TA membership, pool entry, and race entries etc.

Milestones

TACT events

Husky Tri

Bateman’s Bay Tri

Cheers

Geoff Williams

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