Triathlon Training Asia Pacific

With no members of the Explore program racing in either Lombok or Phuket we now begin to focus on the 2009 triathlon season. The focus of the training this month is on developing your technique and endurance in all three disciplines. You will see very little of the stop watch this month!! Due to events taking place this month the Tribob team will be out of action for 1 session on the 1^st November. Although this session is cancelled and will not be lead by a Tribob coach it is especially important for those athletes whom are racing in Phuket that you do not skip the training at this point in time. For this reason, the session plan and training tips have been included into this schedule for those sessions where a Tribob coach shall not be present. Please feel free to contact Mike (mike@tribob.com) should you have any questions relating to this session that is posted below. We apologise for any inconvenience caused but we hope that the session plan helps you to continue your training uninterrupted.

Date	Training	Time	Location	Details
Sat 1	Bike	07:00-09:00	SPE Running Track	SESSION CANCELLED – OSIM CORPORATE TRI Due to Tribob staff competing at the OSIM Corporate Triathlon there is no scheduled ride. However, for those wishing to improve their climbing performance and whom are not racing, the following ride is recommended: Easy ride (warm up to Rifles Range Road) 2 sets of 3 climbs to the top (Easy, moderate, hard, easy moderate, hard) Easy ride home (warm down) Focus on a definite change in pace but don’t start too fast so that you are capable of riding faster on the final rep of each set. Try to attain a fast yet controlled cadence.
Tues 4	Bike / Run Brick	09:30 – 11:00	Upper Pierce Reservoir	UPPER PIERCE BRICK SESSION The undulating entrance road to Upper Pierce Reservoir lends itself well to strength and endurance development. A single bike to run “brick” will take place with an aim for the more advanced athletes riding a total of 40km and running 20 minutes.
Wed 5	Swim	6:30-7:30	Farrer Park Swimming Complex	THRESHOLD DEVELOPMENT INTERMEDIATE TO ADVANCED LEVELS Following on from the threshold development sessions conducted at the end of October, these sessions continue to build upon this. As well as swimming at race pace the sets will also see you swimming slightly above your race pace; it is difficult to begin swim faster if your body has not be trained to do so. PLEASE NOTE THAT BEGINNERS SHOULD JOIN THE WEDENSDAY EVENING SWIM TO RECEIVE CONTINUOUS FEEDBACK AND TECHNICAL ANALYSIS.
Thurs 6	Swim	09:30 – 10:30	Farrer Park Swimming Complex	AeroBIC + TECHNIQUE development ALL LEVELS Throughout the month of November technique drills shall be incorporated into an aerobic development training set as we begin to focus on the 2009 triathlon season.
Sat 8	Bike	07:00-09:30	SPE Running Track	HILL REPS SOUTH BUONA VISTA ALL LEVELS Moving on from strength development, the focus of this session is on riding the hills fast. Your cadence will increase and your speed on the climbs should also go up. This is excellent preparation for the hills of Lombok and Phuket.
Tues 11	Swim / Run Brick	09:30 – 11:00	Tanjong Beach Sentosa	OPEN WATER SWIM The focus of the open water swims is on developing swim endurance through long uninterrupted swims in a safe environment. Open water skills such as drafting and sighting shall also be covered. RUN SESSION A transition run of around 5km. It is key to ensure that the intensity is high enough to achieve some overload for the 5km.
Wed 12	Swim	6:30-7:30	Farrer Park Swimming Complex	THRESHOLD DEVELOPMENT INTERMEDIATE TO ADVANCED LEVELS Following on from the threshold development sessions conducted at the end of October, these sessions continue to build upon this. As well as swimming at race pace the sets will also see you swimming slightly above your race pace; it is difficult to begin swim faster if your body has not be trained to do so. PLEASE NOTE THAT BEGINNERS SHOULD JOIN THE WEDENSDAY EVENING SWIM TO RECEIVE CONTINUOUS FEEDBACK AND TECHNICAL ANALYSIS.
Thurs 13	Swim	09:30 – 10:30	Farrer Park Swimming Complex	AeroBIC + TECHNIQUE development ALL LEVELS Throughout the month of November technique drills shall be incorporated into an aerobic development training set as we begin to focus on the 2009 triathlon season.
Sat 15	Bike	07:00-09:30	SPE Running Track	MINI BRICK SESSION MT FABER + SPE TRACK ALL LEVELS Following the regular hill reps session at Mt Faber, there will be a short 30min brick session around the SPE track. Those athletes participating in the Phuket race are strongly recommended to participate. REMEMBER YOUR TRAINERS AND 2 X $1 COINS FOR THE LOCKER.
Tues 18	Bike / Run Brick	09:30 – 11:00	Upper Pierce Reservoir		UPPER PIERCE BRICK SESSION The undulating entrance road to Upper Pierce Reservoir lends itself well to strength and endurance development. A number of bike to run “bricks” will take place with an aim for the more advanced athletes riding a total of 40km and running 20 minutes (4 x bike/run bricks).
Wed 19	Swim	6:30-7:30	Farrer Park Swimming Complex		THRESHOLD DEVELOPMENT INTERMEDIATE TO ADVANCED LEVELS Following on from the threshold development sessions conducted at the end of October, these sessions continue to build upon this. As well as swimming at race pace the sets will also see you swimming slightly above your race pace; it is difficult to begin swim faster if your body has not be trained to do so. PLEASE NOTE THAT BEGINNERS SHOULD JOIN THE WEDENSDAY EVENING SWIM TO RECEIVE CONTINUOUS FEEDBACK AND TECHNICAL ANALYSIS.
Thurs 20	Swim	09:30 – 10:30	Farrer Park Swimming Complex		AeroBIC + TECHNIQUE development ALL LEVELS Throughout the month of November technique drills shall be incorporated into an aerobic development training set as we begin to focus on the 2009 triathlon season.
Sat 22	Bike	07:00-09:00	SPE Running Track		HILL REPS RIFLES RANGE ROAD ALL LEVELS Moving on from strength development, the focus of this session is on riding the hills fast. Your cadence will increase and your speed on the climbs should also go up. This is excellent preparation for the hills of Lombok and Phuket.
Tues 25	Swim / Run Brick	09:30 – 11:00	Tanjong Beach Sentosa		OPEN WATER SWIM The focus of the open water swims is on developing swim endurance through long uninterrupted swims in a safe environment. Open water skills such as drafting and sighting shall also be covered. RUN SESSION A transition run of around 5km. It is key to ensure that the intensity is high enough to achieve some overload for the 5km.
Wed 26	Swim	6:30-7:30	Farrer Park Swimming Complex		THRESHOLD DEVELOPMENT INTERMEDIATE TO ADVANCED LEVELS Following on from the threshold development sessions conducted at the end of October, these sessions continue to build upon this. As well as swimming at race pace the sets will also see you swimming slightly above your race pace; it is difficult to begin swim faster if your body has not be trained to do so. PLEASE NOTE THAT BEGINNERS SHOULD JOIN THE WEDENSDAY EVENING SWIM TO RECEIVE CONTINUOUS FEEDBACK AND TECHNICAL ANALYSIS.
Thurs 27	Swim	09:30 – 10:30	Farrer Park Swimming Complex		AeroBIC + TECHNIQUE development ALL LEVELS Throughout the month of November technique drills shall be incorporated into an aerobic development training set as we begin to focus on the 2009 triathlon season.