|
Presenting the Vision Tri Club ‘TRI TOUR’ Challenge
Tour de Run – Week 1 - Sunday 8th August to Saturday 14th August
Tour de Cycle -Week 2 - Sunday 15th August to Saturday 21st August
Tour de Swim -Week 3 - Sunday 22nd August to Saturday 28th August
Tour de Triathlon- Week 4 - Sunday 29th August to Saturday 4th September
Click here to download log book - so you can record your numbers!!
In conjunction with our training during the above weeks – to main motivation in these cold mornings and nights – we will put on a challenge. It will be partial with the coaches and partial honesty system…and if you don’t trust someone then pair up with them and make sure they do the session….at the end of the day if you cheat---you’re cheating yourself.
You are now accountable to your coach-4 weeks running. Get your log book downloaded & be ready to send it through each week.
The t
ables below indicate the type of athlete you are and what you need to complete. The table expands so type in black in each days box the actual distance / time you completed and then at the end of each week total it up and send through to Coach Cath….yes it is a challenge, a great challenge that will make you accountable to Coach Cath who is unable to see you but will log your progression. Obviously Coach Matt will deliver the sessions (and participate in some this month due to the challenge) will ensure your completing your set targets and are safe.
This will not create injuries, the training intensity and mileage isn’t that great that this will happen, but tiredness may appear as some will not be ready for the ‘organisation’ of training every day….so if you clock up an extra bit of kms on a particular day then you can rest on another day…the aim though is to complete your total weekly mileage…training everyday is the bonus…Support each other and have a blast – I look forward to the reports.
Nutrition, Hydration, Preparation is the key. Each session you do in your week must have a purpose. Set up your purpose and think about nothing else while training. We do this for a reason…to make you the best athlete that YOU can be.
Tour de Run - Total Distance of Running in a week
|
Beginner / Junior
|
50km
|
approx 7.5km per day
|
approx
35mins per day
|
|
Olympic/Half Ironman –
|
63km
|
approx 9km per day
|
approx
45mins per day
|
|
Ironman
|
98km
|
approx 14km per day
|
approx
70mins per day
|
|
Sunday 8th August
|
Brisbane Road Runners Run
|
5km, 10km or 15km
|
|
Monday 9th August
|
Vision Tri Club Track Session
|
Warm up / 15 to 20 x 500’s / Cool down
|
|
Tuesday 10th August
|
Own Session or Vision Tri Club
|
We will allow up to 45minutes for windtrainer;45min for run in the am session
My total –
|
|
Wednesday 11th August
|
Vision Tri Club Endurance/Tempo Session
|
Warm up / 4 x 12minute efforts with 45seconds jog/walk
|
|
Thursday 12th August
|
Vision Tri Club Session
|
Power hour with up to 30 min running
|
|
Friday 13th August
|
Own Session
|
Or Meet at Good will bridge at 6am for run to regatta
|
|
Saturday 14th August
|
Vision Tri Club Session -
|
Mt Gravatts cycle there / repeats / cycle back for run off bike….5 / 10/ 15 km option
My total –
|
Tour de Cycle – Total Distance of Cycling in a Week
|
Beginner / Junior
|
175km
|
approx 25km per day
|
approx 45 min per day
|
|
Olympic/Half Ironman –
|
350km
|
approx 50km per day
|
approx 90min per day
|
|
Ironman
|
490km
|
approx70km per day
|
approx 12min per day
|
|
Sunday 15th August
|
7am Start @ Somerville Pool
|
Riverloop or Wynnum loop or both together
|
|
Monday 16th August
|
Vision Tri Club Cycle Session 6am start at track
|
5km Circuit repeats for 1 hour / pacelining
|
|
Tuesday 17th August
|
Vision Tri Club Session 5.30am Start at Somerville
|
Either Windtrainer or road session
|
|
Wednesday 18th August
|
Own Session or Vision Tri Club
|
Athletes can run or cycle in the Vision Tri Club session. All athletes head towards the corso.
|
|
Thursday 19th August
|
Vision Tri Club Session
|
Power hour with more cycling 45min time trial – use own speedo or approx distance being 25km
|
|
Friday 20th August
|
Own Session
|
Or Meet at Good will bridge at 5.45am for River loop
|
|
Saturday 21st August
|
Vision Tri Club Session –
Leave Somerville at 6am
Or Meet at Chandler 6.45am
|
Chandler loop
Can Cycle there and back or just cycle around the loop
|
Tour de Swim – Total Distance of Swimming in a Week
|
Beginner / Junior
|
14km
|
approx 2km per day
|
approx 35 mins per day
|
|
Olympic/Half Ironman –
|
20km
|
approx 2.9km per day
|
approx 45min per day
|
|
Ironman
|
30km
|
approx
4 .2km per day
|
approx 70 min per day
|
|
Sunday 22nd August
|
Somerville Pool
11am
|
Wetsuit if wanted – Race distance time trial
|
|
Monday 23rd August
|
Vision Tri Club Swim - pm
|
Club Training-most athletes swim more the required distance so clock it all up so you may not have to swim on Friday or Sunday
|
|
Tuesday 24th August
|
Vision Tri Club Session -pm
|
Club Training -most athletes swim more the required distance so clock it all up so you may not have to swim on Friday or Sunday
|
|
Wednesday 25th August
|
Own Session
|
Use the approx distance or time measure and time trial the distance or for your specific time
|
|
Thursday 26th August
|
Vision Tri Club Session
|
Power hour will have a 600m mass start plus the Vision Tri Club pm session- most athletes swim more the required distance so clock it all up so you may not have to swim on Friday or Sunday
|
|
Friday 27th August
|
Own Session
|
Somerville Pool is usually busy on Fri morning between 6 &7 so either swim earlier or later.
|
|
Saturday 28st August
|
Vision Tri Club Session
|
6am Start at Mt Gravatt for seated efforts / run up the mountain. Athletes can meet at Somerville pool at 11 if needing to fit in more swim mileage.
|
Tour de Triathlon – Aim to Swim, Cycle, and Run every day in this week
|
Beginner / Junior
|
Minimum
|
400-500m swim / 20min bike / 3km run
|
|
Olympic/Half Ironman –
|
Minimum
|
600-800m Swim / 30-40min bike / 4km run
|
|
Ironman
|
Minimum
|
1000m swim / 60min bike / 6km run
|
|
Sunday 29th August
|
Somerville Pool 8am start
|
Complete your session as per your athlete type above. Cycle will be over the green bridge to the 5km circuit and run is the bridge to bridge which is 4km.Tell the coach your intentions prior to starting for safety.
|
|
Monday 30th August
|
Vision Tri Club Sessions
Run and Swim are on offer
|
Run in the am so can cycle to and from running – Alternatively the coach will have access to the wind trainers in the pm swim session so athletes can do the required time then jump in for the last part of the swim session
|
|
Tuesday 31st August
|
Vision Tri Club Session
Cycle and Swim are on offer
|
Coach will allow for a 30 minute run post cycling so practise fast transitions.
|
|
Wednesday 1st September
|
Vision Tri Club Run Session meeting at Somerville pool –
|
Athletes can either do a small triathlon starting at 5.45am or Cycle for 30 Run for 30minutes starting at 5.45am and then athletes swim in own time.
|
|
Thursday 2nd September
|
Vision Tri Club Session
|
Power hour – Coach will offer a mini triathlon depending on coldness – so bring warm clothes or cycle and run in am and swim in pm…will definitely do OVER your distance.!!!
|
|
Friday 3rd September
|
Club Session
|
Meet at goodwill bridge 5.45am leaving for small cycle and run option. Athletes will need to swim in own time if needing to clock up more distance
|
|
Saturday 4th September
|
Vision Tri Club Session
Somerville pool meet 7am start
|
Triathlon Day. Members sign on Day…so let’s do a big hard session to see how we are going.
Swim the above max distance
Cycle the above max time allocated on the corso
Run the distance
TIME TRIAL IT ALL – MEET COACH CATH FOR A COFFEE!!! And sign up to VISION TRI CLUB if haven’t already…and get your pack J
|
|
