TRAINING PROGRAMS

"A successful individual typically sets his next goal somewhat but not too much above his last achievement.

In this way he steadily raises his level of aspiration." (Kurt Lewin)

BINTAN TRIATHLON TRAINING PLAN

1^ST APRIL - 24^TH MAY (8 weeks)

This training program is conducted by Tribob, the official training partner of the Bintan Triathlon.

Objectives:

This is a training program suitable for ALL INDIVIDUALS with any or no triathlon background who are considering taking part in the Bintan Triathlon 2008. Novice triathletes, considering attempting their first sprint triathlon at the Bintan Triathlon will primarily work on technique. More advanced triathletes will fine tune their technique to gain efficiency whilst in parallel working on building a strong endurance base.

Option 1: Swim only (2 sessions per week)

Type	Emphasis	Venue	Day	Time
Swim	Technique	Farrer Park Swimming Complex	Monday	19.30-20.30
Swim* (2nd Phase)	Endurance	Buona Vista Pool	Wednesday	19.30-20.30

*Session to change to Saturday evening swim (17.00-18.00, Tanjong Beach, Sentosa) on May 3rd 2008 to practice open water swimming.

Option 2: Full Triathlon (3 sessions per week)

Type	Emphasis	Venue	Day	Time
Swim**	Technique	Farrer Park Swimming Complex	Monday	19.30-20.30
Run*	Strength/Endurance/Technique	Botanic Gardens Visitors Centre	Thursday	19.30-20.30
Bike	Endurance/Speed/Strength	SPE Running Track	Saturday	8.00-10.00

*Session to change to Tuesday night track session (19.30-20.45, SPE running track) on April 29th 2008.

**Session to changed to Saturday evening swim (16.00-17.00, Tanjong Beach, Sentosa) on May 3rd 2008 to practice open water swimming.

Pre-requisites: Participants must be capable of comfortably swim 200m free style (any stoke).

Program cost:

Option 1: S$ 380
Option 2: S$ 480

Terms & Conditions:

- Upfront payment required

- Deadline to sign-up: 28^th March 2008. Email admin@tribob.com or call 6734 1594

- All swimming equipment is provided except for goggles

Brought to you by

The Official Training Partner