SAUK Triathlon Club

Planning for your Tri Season By Robby Riccardo

Step 1

Get a diary for 2006
Enter important events in your social calendar which will affect training and racing (family commitments; weddings; holidays; family functions; etc)
Get a list of 2006 races (running races; duathlons; triathlons; other)
Enter the races in your diary that you want to do in 2006. Mark the races with either an “A” (very important); “B” (fairly important; training race); and “C” (training race)

Step 2

Set your goals for 2006 (make sure it’s realistic; achievable & challenging). For example: To go sub 2:35 at the Royal Windsor Triathlon; break this down if necessary, e.g. swim 27mins; Bike 1.15, run 45mins
You can have as many as 3-5 goals
Write these down

Step 3

Write down what you are required to do if you need to achieve these goals. For example: improve nutrition; swim 2 x week; improve strength on bike; improve running style
Write down how you will obtain these objectives

For example:

improve nutrition (improve food intake)
swim 2 x week (cancel Wednesday night benders at the pub)
improve strength on bike (include bike specific strength sessions you’re your plan)
improve running efficiency (find out max heart rate and incorporate heart rate training into your running)

Step 4

Write down your weekly schedule of when you could realistically train. Keep in mind that you need to keep aside time for loved ones; work; rest and house chores. You may want to incorporate SAUK’s set training times into your program: • Tuesday – 7.30pm run • Thursday – 6am swim • Saturday – 9am bike (8am in the summer) • Sunday – 9am run
Highlight 4 key sessions a week which will be your program’s bread and butter sessions, i.e. not to be missed (except if injured or over-trained)
Fill in other sessions around those. These can be ditched in the event of emergency (hangover; overtime at work; etc)

Step 5
Understand certain principles and phases of training:

Step 6

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