gavin noble’s favorite training sessions December 14th, 2009 by Nikola
Swim
1500m broken time trial:
500m rest exactly 30secs
400m rest 30 secs
300m rest 30 secs
200m rest 30 secs
100m – finish and take off 2mins to get a 1500m time . . .
I know once I get the 400m finished I am nearly home – a good session to do with someone of similar speed.
Averaging 72 secs in winter time, getting fitter in the summer to average 66-67.
Bike
My favourite session is joining a cycle chain gang – I can go harder there than doing intervals by myself – plus theres an element of competition which is fun.
In the group wattage varies quite a lot – sprinting out of corners, up hils, down hills, sitting in a draft, taking a turn – the average for an hour is around 320 watts with normally a few occasions at 900 + – this is normally similar to an itu race but in the triathlons the first 5-10mins is a lot harder . . .
Run
Build run, starting off slowly and finishing fast – for example 3 x 5km loops with each loop getting faster or 4 x 10mins etc.
There are so many variations of a build run but the principle is the same- most Kenyan runs turn out to be build runs to certain degrees.
Starting off with a jog, building through to above threshold by the end which for me is 172 heart rate.
Strength
Any more than 30mins in the gym and I get bored ! Unless theres some wildlife then maybe I can last 40mins.
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