Suggested Training Schedule – Juniors

This is a suggested weekly programme to fit in with all the Thames Turbo sessions I.e. circuits and yoga.  I have also incorporated two of my video routines from the Thames Turbo @ home section on the website, the toilet roll routine and the indoor swimming bands routine.  Along with the Daily Fitness Challenge.  At present I have suggested everyone joins in with the Burpee challenge but, each week I will be introducing a new challenge for you to do in addition to the current one so you will be doing multiple daily challenges by week four!  This should keep you very fit.

Suggested weekly training:

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
Turbo session see website or weekly email with my suggested routineRun sessionRest DayCircuits with Ralph on ZoomRun sessionYoga and stretch with Kathryn on ZoomBike ride
Daily fitness challengeDaily fitness challengeDaily fitness challengeDaily fitness challengeDaily fitness challengeDaily fitness challengeDaily fitness challenge
 Toilet roll routine   Longer run session 
 Swim bands routine  Swim bands routine  

Run sessions – Tuesday run sessions I will send out on email each week but also there are lots of suggestions on the Thames Turbo website on the @ home section menu.  Go to @ home training sessions and then click on the blue link.  You will also see additional Turbo sessions here. The long run should be keeping in line with government guidance on social distancing and should be done with a parent of the same family.  This session should be a steady run depending upon your age and level of fitness.  I suggest for Juniors under 14 years old I suggest a maximum of 30 minutes.  14 – 16 years up to 45 minutes and juniors over 16 up to an hour.  If this is too much just do what you are comfortable with.

Long bike ride can be done either on a turbo trainer or outside but once again please be safe and ride with a parent.  It is meant to be a steady ride.  If riding outdoors, make sure you wear a helmet and take a puncture repair kit.  The aim here is time on the bike not world records!

My workout videos to keep your overall fitness and conditioning and to help you keep your muscles swim fit I suggest you do my swim band video and for all over conditioning do my toilet roll workout.

Zoom sessions on Thursdays and Saturday – Circuits with me and Saturday morning – Yoga are a great way to compliment all the other training sessions so please join in. 

Suggested Training Schedule – Seniors

This is a suggested weekly programme to fit in with all the Thames Turbo sessions I.e. Club Zwift sessions circuits and yoga.  I have also incorporated all three of the video routines from the Thames Turbo @ home section on the website, Abs workout the toilet roll routine and the indoor swimming bands routine.  Along with the Daily Fitness Challenge.  At present I have suggested everyone joins in with the Burpee challenge but, each week I will be introducing a new challenge for you to do in addition to the current one so you will be doing multiple daily challenges by week four!  This should keep you very fit.

Suggested weekly training:

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
Turbo session or Zwift session with AlanRun sessionRest dayCircuits with Ralph on ZoomTurbo or Zwift session with AngeloYoga and stretch with Kathryn on ZoomLonger Bike ride or Zwift session
Daily fitness challengeDaily fitness challengeDaily fitness challengeDaily fitness challengeDaily fitness challengeDaily fitness challengeDaily fitness challenge
Ab video workoutToilet roll routine Run session Longer run session 
 Swim bands routine  Swim bands routine  

Turbo session or Zwift – Monday’s Friday’s and Sunday’s Please check with facebook or the Thames Turbo website to check which sessions are being held and timings.  For those of you not on Zwift but have a turbo trainer I will send out weekly Turbo training sessions by email.

Run sessions – Tuesday run sessions I will send out on email each week but also there are lots of suggestions on the Thames Turbo website on the @ home section menu.  Go to @ home training sessions and then click on the blue link.  You will also see additional Turbo sessions here. The long run should be keeping in line with government guidance on social distancing.  This session should be a steady run depending upon your age and level of fitness.  I suggest no one really runs for 90 minutes unless you are used to running further.  As a general guide only increase the duration of the run by 10% per week.  Most people if you are aiming to do Olympic distance triathlons should be fine with an hour. 

Long bike ride can be done either on a turbo trainer or outside but once again please be safe.  It is meant to be a steady ride.  If riding outdoors, make sure you wear a helmet and take a puncture repair kit.  The aim here is time on the bike not world records!  Once again if you are doing Olympic or sprint distance Triathlon’s there is no need to do more than 2 hours on the bike.  If you are thinking of going longer please use your own judgment and make sure you take sufficient nutrition and fluids.

My workout videos to keep your overall fitness and conditioning and to help you keep your muscles swim fit I suggest you do my swim band video and for all over conditioning do my toilet roll workout.

Zoom sessions on Thursdays and Saturday – Circuits with me and Saturday morning – Yoga with Kathryn, are a great way to compliment all the other training sessions so please join in. 

Abs – Extinctions Sets

5 Reps of W’s – Leaning slightly back legs together lift your legs in a W shape in the air and then repeat back.  High legs to one side, lower in the middle then high to the other side. 

10 reps of Plank crossovers.  In the plank position on your hands.  Bring your knee up to the opposite elbow and then lift your leg upwards.  Repeat other side.

10 reps of Butterfly sit up.  Lie down on the floor with your feet touching the floor and your knees bent.  With your hand across your chest come up towards your knees keeping your feet on the floor and extend your arms out in a fly movement as you come up and really sit up tall.  Then lower down and repeat.

45 seconds of V sits with twist. Lean back slightly supporting your body with your hands placed behind you on the floor.  Feet together as you bring your legs up towards your body bring your body forwards to the knees but lean to the side then push the legs back out and lean back then lean to other side as you bring your legs up and bring your body forward to meet the knees again.

10 reps of Standard Crunch – Lie on your back feet flat on the floor knees bent.  Hands by your ears.  Lift the shoulder up as high as you can towards your knees and hold for 5 seconds then lower.

10 reps of Oblique twists to opposite knee.  Lie on your back feet on the floor and knees bent.  Hands by your ears.  Come up and twist your body and move your opposite elbow to opposite knee explosively then bring back to the middle pause and then lie back down and repeat to the other side.

10 – Sit downs – Sit up feet on the floor and knees bent.  Arms across the chest.  Lower the body as low as you can without the feet lifting off the floor and then come back to the starting position.  This is a great ab exercise for anyone that finds that they have neck pain when doing ab exercises. 

30 seconds of Hyper extensions – Lie flat on the floor face down.  Hands by your temples.  Lift the upper body up as high as possible breathing out as you go down in as you go up.  To make the exercise harder either perform pulses (little movements at the top of the range of movement), or / and extend your arms above your head.

30 seconds of Hip flexor ab crunches – hook your toes under something that won’t move or have someone hold your ankles and then perform the classic old school sit up.  This works your hip flexors as well as your lower abs.  If you start to lift your bottom off the floor to help you get fully up stop.

20 reps of True ab crunches – Lie on your back on the floor lift your feet off the floor and bend your knees cross the feet over each other and then lift the upper body towards the knees as high as you can and lower. 

January 2020 Training

Now that we have had a couple of weeks with no structured club training sessions for the festive period, it is now a good time to refocus on training.  It’s a good thing to have a couple of weeks with no structured training and hopefully most of you have taken some time off training and enjoyed the festivities?  This ensures that you return to training with more motivation and energy.

I use a training method called Periodisation which is how I plan the clubs training sessions.  By using this method, I am making all the sessions build so that the sessions peak for the three months of June, July and August.  Obviously, a lot of you may have races outside of this time but planning for the sessions to be peaking at this time of year will leave everyone in very good shape even if your races are in the months of May or September.  It is possible to peak twice in a year so if you have qualification races in May or June and then a World championships or Ironman in October this can be done. (If this applies to you and you would like further coaching or advice please see me). 

This is the time of year, often known as the base phase.  In particular we are in the final phase of base training known as Base 3.  Base 1 and Base 2 are typically the months of November and December. The phase prior to Base 1 is called the preparation phase and this often follows a week or two after your last race of the season in September.  Most phases are 4 – 5 weeks although depending upon your goal race these can be extended.

So, what does Base mean?

Often people get a bit confused by what this means.  It is a period where you will be building upon your endurance by doing longer rides, longer repeats / sets in the pool and longer runs.  It doesn’t mean however, that you can’t do faster efforts although these are usually reduced to limit stress on the body as building volume through longer sessions is stressful enough.  This is what confuses people the most about how much intensity they can do whilst still building volume.

What do you have to look forward to in the next month of training back at the club?

In Swimming we are continuing with the longer reps that you were doing before Christmas but working more on technique and strength sessions (using pull buoys, paddles and doing pyramids).  Track running the focus is upon pace judgement over longer repetitions and the turbo sessions are continuing to work upon building FTP. (Functional Threshold Power – increasing the power you can push for an extended period of time).  I will talk about FTP in the next article.

Thanks,

Ralph Hydes
Head Coach