Winter Programme 2018-2019

The aim of our club sessions is to focus on key workouts designed to improve performance. Sessions may vary over holiday periods, with the winter programme running from 5th November 2018 – 28th April 2019.

Day/time Session Venue Description
Monday

0630-0715

 

2100-2200

 

S&C Class

 

Pool Swim

 

Halton Tennis Centre

 

Stoke Mandeville Stadium

 

Push Pull Jump: A full body kick-start to the week. Builds explosive strength and muscular endurance.

 

Our Monday night coached swim is a no frills session focusing on technique and fitness. The winter will be broken down into phases where we focus on different elements of your swim stroke ensuring you are ready for the season when it starts.

Tuesday

1910-1950

S&C Class Halton Tennis Centre HIIT Class: High Intensity Interval Training to improve cardiovascular fitness. This class is not recommended during race week.
Wednesday

 

2000-2100

Turbo Training Chiltern Way Academy, Wendover, HP22 6NL Our Turbo sessions are high intensity sessions designed to improve your Functional Threshold Power and strength on the bike. You will need your own bike and a sweat towel; the club has turbo trainers available to borrow.
Thursday

1930-2030

 

2030-2200

 

S&C Class

 

Pool Swim

 

Halton Tennis Centre

 

Stoke Mandeville Stadium

 

Circuits: Full body workout involving resistance training and core exercises. Helps build lactate threshold and strength

 

–  Session 1; 2030-2115. This session is designed to help swimmers develop technique without the stress off a high volume/intensity session. You will work on specific aspects of your stroke to aid correct development.

–  Session 2; 2115-2200. A short hard session designed to develop speed. This session will consist of high intensity work to build anaerobic fitness.

–  Session 3; 2030-2200. This is our high volume set and is perfect for standard distance-long distance triathletes looking to develop their aerobic base.

Thursday night is also test night and will include test sessions such as the Broken Kilometre and CCS tests to measure progress.

Saturday

0830-0930

 

0900-1000

(Run sessions will be from 0830-0930 from Sat 28th April – Sat 21st July)

 

S&C

 

Run

 

Halton Tennis Centre

 

Various locations

 

Bootcamp: Training in the Boot Camp area. Use Tyres, Barrels and Bodyweight as your resistance. Full body workout.

 

We vary our Saturday morning runs to cover different aspects. They include;

–  Track sessions; held on the running track at Stoke Mandeville Stadium, the session includes technique work and high intensity sessions to develop efficiency and speed.

–  Interval session; we will take to the Phoenix Trail to focus on interval training. Distance can vary depending on requirements of the individual, but you will run with other club members to develop your speed.

–  Trail run; locations may vary but this is typically held in Wendover Woods. We will take to the trails to experience the best mud and hills we can find. Trail running is an excellent way to build strength, but a reasonable level of fitness will be required.

–  Park Run; a chance to get out and run 5 km against the clock. This is a great way to see how you are improving.

Sunday 0830-1130+ Club Ride Start at Stoke Mandeville Stadium We organise a number of different rides on Sunday mornings for varying needs and abilities. Rides take us out into the beautiful surroundings of the Aylesbury Vale and Chiltern Hills. Rides vary from longer endurance rides to interval and hill repeat sessions and also include club challenges. Ride times and distances will vary. Helmets are essential on all rides as well as lights in the winter. In the interest of safety, rides times may be changed or cancelled depending on weather conditions. A reasonable level of fitness is required for club rides.