 8-week Training Programme to Optimise Your Race Preparation
No matter whether you current fitness level is, this programme, led by Tribob senior Triathlon coaches, will provide you with an optimum preparation for the Bintan Triathlon.
2 programme options:
- Swim-only: 2 swim sessions a week
Or
- Full Triathlon: up to 4 sessions a week in all 3 disciplines
The programme includes:
- Group training sessions specifically preparing for the Bintan Triathlon (details below)
» Including: Open water swim practice, Transition practice, Brick sessions (combination of 2 disciplines)
- Access to coaches by email and phone for personal advice
- Weekly newsletter with training tips and information
PROGRAMME STRUCTURE
| Phase 1: 8 March - 21 March: Foundation Endurance |
| The emphasis of this initial phase is to build basic aerobic endurance and adapt our physiology to cope with higher levels of fatigue and volume. This phase will consist of the development of both technique and endurance. Training in this phase will not place high levels of stress on the musculoskeletal or physiological systems as the majority of the training will take place at a low intensity below lactate threshold. |
| Phase 2: 22 March - 18 April: Introduction of Specific Endurance |
| In this phase, aerobic endurance is still the main component of training, although limited amounts of anaerobic activity will also be introduced into the training programme. For this phase the volume of training will remain elevated whilst intensity is gradually increased. |
| Phase 3: 19 April - 19 May: Specific Endurance |
| In the final phase of training before the Bintan Triathlon, specific competition related training will be addressed. Here, intensity of training reaches the appropriate (race specific) level with the associated (and necessary) decrease in volume. Also in this phase, specific race strategies and techniques will also be developed (eg transition work, open water strategies etc). After the necessary levels of endurance have been developed in phases 1 and 2 phases, this 3rd phase will ensure athletes reach their maximum performance potential. |
SESSION SCHEDULE
Type |
Day |
Time |
|
Emphasis |
Venue |
Swim |
Mondays |
19:00 - 20:00 |
Intermediate to Advanced |
Technique and Endurance |
Farrer Park Swimming Complex |
20:00 - 21:00 |
Beginner to Intermediate |
Run* |
Thursdays
11 March - 15 April |
19:30 - 21:00 |
All Levels |
Technique, Endurance, strength and speed |
Botanic Gardens visitors centre |
Tuesdays
20 April - 18 May |
19:30 - 21:00 |
All Levels |
SPE Running Track |
Swim** |
Wednesdays
10 March -14 April |
19:30 - 20:30 |
All levels |
Endurance and Strength |
Buena Vista Swimming Complex |
Saturdays
24 April - 15 May |
16:00 - 17:00 |
All levels |
Open Water & optional brick (swim / run) |
Tanjong Beach, Sentosa |
Bike |
Saturdays |
07:00 - 09:00 |
All levels |
Endurance, Speed and Strength |
NUS Bukit Timah Track (SPE) |
* From week of 19 April, the run session will change to Tuesdays and move to SPE running track. The emphasis will change from being more strength endurance orientated to speed endurance orientated.
** From week of 19 April, the Wednesday Session will change to Saturdays and move to Tanjong Beach, Sentosa to help develop open water swimming skills. There will be an optional 5km run available immediately after Tanjong Beach swim session.
Pre-requisites:
- Participants must be capable of comfortably swimming 500m continuous freestyle.
- Participants must have a road-worthy bike (road bike or mountain bike with slick tyres preferred) and cycle helmet.
PACKAGES AND FEE
Programme options |
11 weeks
(March 8 – May 19) |
10 weeks
(March 15 – May 19) |
8 weeks
(March 29 – May 19) |
Swim only |
S$460 |
S$420 |
S$350 |
Full Triathlon Preparation (OD or sprint distance) |
S$680 |
S$620 |
S$510 |
For enquiries: E-mail: admin@tribob.com, Tel: (65) 6464 5130
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