Triathlon Training Program

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Ashley Jones
Fitness Trainer 
Crusaders – Super 
Canterbury – NPC (New Zealand Domestic Competition)

“Triathlon Training Program”

Mon/Fri Swim + Prehabilitation Strength Workout

Wed Swim + Yoga

Tues Run

Thurs Bike

Sat Bike + Run

Sun Off

Prehabilitation Strength Workout

Wobbleboard program (2.5 minutes per each drill)
– 2 feet balance
– 2 feet rim touch clockwise/anticlockwise
– 2 feet rim touch forward/backward/Left Side/Right Side
– 2 feet partial squat

Toe raises on standing calf raises for Tibilias Anterior 2 x 15

Low Bench Step Ups 3 x 10 – 12

Reverse Hypers on Roman Chair 2 x 15

Push up Bracing (Transverse Abdominis) 3 x 30 seconds, building up to 1 minute then progress onto roll outs on swiss ball with the same time progressions

Lying supine on the floor, external/internal rotations with bar 3 x 15

Straight arm standing lat pulldown 3 x 10 – 12

Dumbbell Bent over lateral raises 2 x 12

Dumbbell sword raises to slightly above parallel 2 x 12

finish with 2,500 metres on Concept II rowing ergometer, aim for less than 10 minutes

Swimming Program

July/August

2 x swim continuous gradually increasing distance (10% per week) till you are able to swim 1,500 metres without stopping (Mon/Fri)

1 x swim a ladder, that is swim 50m then rest the same amount of time, then swim 100m, work up to 400m and back down to 50m. Every 2 weeks decrease the recovery between repetitions by reducing by a quarter of the time each recovery period, 1:1 first 2 weeks, then 1:0.75, then 1:0.5, then 0:0.25. (Wed)

Sept/Oct

1 x swim continuous gradually increasing distance (10% per week) till you are able to swim 1,500 metres without stopping, when you get to the distance start decreasing the time it takes to swim 1,500m. (Fri)

1 x Hypoxic session. 5 x 200m, 1st 50 breathe every 2 strokes, next 50 breathe every 4 strokes, next 50 breathe every 6 strokes, and final 50 breathe every 8 strokes. Increase 1 every 2 weeks. (Mon)

1 x Negative Split 400’s 2nd 200 is faster than the first 200, 5 reps with a decreasing work to rest ratio over the 8 weeks as follows, , 1:1 first 2 weeks, then 1:0.75, then 1:0.5, then 0:0.25. (Wed)

Nov/Dec

1 x 1,500 metres (Fri)

1 x long intervals. 5 x 400m with a 1:0.5 work to rest ratio. Increase 1 every 2 weeks(Wed)

1 x Fartlek Ladder Continuous. 50 hard, 50 easy, 100 hard, 100 easy, 150 hard, 150 easy, 200 hard, 200 easy then back to 50 (Mon)

Note:
All interval swimming sessions begin with an easy 200m swim at a slow pace.
Finish all sessions with 200m backstroke.

Running & Cycling

Tuesday – RunThursday – BikeSaturday – Bike & Run
1. 18 Holes Golf Fartlek1. 1 hr spinning @ 100+ pedal rpm1. Bike 40km + Run 5km
2. 5km time trial2. 1 hr Hill Climbing2. Bike 20km + Run 10km
3. 10 x 1km @ 4 minute km pace with a 1:0.5 work rest ratio3. 1 hr cross country mountain biking3. Bike 50km + Run 5km
4. 10km time trial4. 1 hr spinning @ 100+ pedal rpm4. Bike 25km + Run 10km
5. 5 x 2km intervals @ 5 minute km pace with a 1:0.5 work rest ratio5. 1 hr Hill Climbing5. Bike 60km + 5kms
6. Track Intervals, 1:0.5 work rest ratio and 5 minutes between sets. 2 x 200m, 400m, 800m, 1200m, 1600m, 2000m.6. 1 hr cross country mountain biking6. Bike 30km + Run 10km
7. 18 Holes Golf Fartlek7. 1 hr spinning @ 100+ pedal rpm7. Bike 70km + Run 7.5km
8. 5km time trial8. 1 hr Hill Climbing8. Bike 40km + Run 10km
9. 10 x 1km @ 4 minute km pace with a 1:0.5 work rest ratio9. 1 hr cross country mountain biking9. Run 5km + Bike 20km + Run 5km
10. 10km time trial10. 1 hr spinning @ 100+ pedal rpm10. Run 5km + Bike 30km + Run 5km
11. 5 x 2km intervals @ 5 minute km pace with a 1:0.5 work rest ratio11. 1 hr Hill Climbing11. Run 5km + Bike 40km + Run 5km
12. Track Intervals, 1:0.5 work rest ratio and 5 minutes between sets. 2 x 200m, 400m, 800m, 1200m, 1600m, 2000m.12. 1 hr cross country mountain biking12. Bike 40km + Run 10km

 

Ashley Jones

Ashley Jones specialist in the physical preparation of rugby athletes. He has worked with professional sports teams that include Sydney Kings, Newcastle Knights, Parramatta Eels, Northern Eagles, Crusaders, New Zealand All Blacks, and Australian Wallabies. Irish by Ancestry, Australian by Birth, Japanese by Accident and a Kiwi by Choice.

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