On Monday we launched the new club training plan to prepare you for the Sussex club championship Olympic race (or another Olympic distance race around the same time).

If you couldn’t make it on Monday but are still interested in joining the plan then it’s not too late!

You can still sign up and pay here - https://pay.gocardless.com/AL0000ZT1GN3X1 - and then we’ll send you the plan by email.

How a plan will help your training:

- Helps ensure you get the training done by having a plan to stick to and be accountable to

- Structure – the right balance of each discipline rather than just doing the sessions you like doing!

- The right intensity for you – you start with tests in each discipline and then the training plan uses training zones, based on these tests, so you’ll be training at the right pace/intensity to get the specific adaptations in your body needed to get you race ready

- Brick sessions – you’ll practice swim to bike and bike to run so it all feels a lot easier on the day

- Shared experience – there’s a private Facebook group just for those doing the plan, so you can share how you’re doing, and see if others want to join you for training sessions.

What you’ll get

-  A 10 week training plan, starting this week (w/c 17 July) which includes a rest day every Monday, training sessions Tuesday to Sunday, including 2 brick sessions and a strength and conditioning session

-  Access to the private Facebook group for those doing the plan

What you’ll need:

- Access to a pool and a stop watch

-  Bike, trainers etc

Optional extras: The plan also includes a weekly indoor power based bike session. For this you would either need your own bike with a power meter/ smart turbo trainer, or access to a gym with bikes which display power. (Unless you already know your FTP from spin, for the first week, you’ll also need access to a bike that records average power for the session such as a Watt Bike or the Matrix IC7 bikes used in spin.

- If you don’t have access to a gym / indoor bike with power then either you can train by heart rate or on feel or substitute your indoor sessions for an outdoor bike session working on bike skills instead.

- The run sessions use different training zones, based on speed. If you don’t have a GPS style watch then you can use your phone to track pace or do the sessions on a treadmill.

What it’s not:

- A bespoke plan specifically developed for you and your weaknesses /goals

- It does not includes changes to the plan based on your availability or specific needs

FAQS

I’m doing a different race, can I still use it?

Yes, so long as you have about 10 week to train for an Olympic distance race then this will be ideal for you

Can I still go to club sessions?

We wouldn’t recommend doing more than is included in the plan, but the plan has been deliberately constructed to replicate the days of the Windrush training schedule, so if you want to go to club sessions instead e.g. to get feedback on your swim technique, then you can just substitute that day’s training

I want to sign up but I’ve missed the first week. Should I still do it?

Ideally you’d follow the whole plan, but if you’re confident that you already have a good base of fitness then you'll be better following a plan for the remaining weeks than trying to go it alone so starting a week or so late should be ok.

I’m really busy so I don’t think that I’ll be able to keep to a plan

If you’re really busy and struggle to find time to train then that’s exactly why you need a plan! Even if you don’t have time to do all the sessions you need to maximise you the time you do have with the most effective training. 

If you have another question that we haven't answered then pop it below. 

Lucy, Head Coach