Age Group Aspire 2017 Squad
In addition to the support SCT provides the Elite Group athletes, for 2017 the club will pilot a program for ambitious age group athletes looking to compete at the Vansbro / Jönköping 70.3 races in July.
The 24 week program started Monday the 16th January and follows three 8 week blocks of Base, Build and Specialty (plus a bonus week for Jönköping).
The weekly program is provided through Sportlyzer www.sportlyzer.com , athletes receive a weekly program summery email (Sunday) and have access though the internet and mobile app. The app allows training logged via Garmin, Suunto or Polar to be automatically synced.
Some tailoring is to be expected to fit your life i.e. moving sessions during the week. For double session days (not including bricks) we recommend at least 6 hours between sessions. If you choose to do the scheduled Friday Bike and Run sessions as a brick the intensity and duration of the run should be reduced. Mondays are a scheduled rest day and every fourth week has a slight reduction in volume as a recovery week.
The swim sessions follow the SCT schedule – pacing is CSS based, the run and bike sessions also make use of the normal SCT training sessions where possible.
The mid-week bike sessions use TrainerRoad www.trainerroad.com for power based training; real power or virtual power can be used. See the TrainerRoad site for more information. It is possible to try to recreate the training stress without TrainerRoad by following the session description but we would highly recommend using it – best bang for training time.
Run sessions start in BASE using RPE rather than pace as here we will be focused on building the fundamentals of form and speed and building your “feel”. From BUILD onwards we will use pace to set the targets of the run sessions. Pace sheets are provided that are baselined from a known recent race (or time trial) performance. If you want to have that pacing info in an app I have checked the McMillan Running ‘McRun’ app and the pace targets work (there are probably other apps too).
There are two scheduled tune up run races Premiär Milen 1st April and Kungsholmen Runt (½ mara) May 13th. We also have the SCT duathlon 22nd April which will be great.
Tom Jenkinson has created the training plan and will be part of the training squad, joining you in Vansbro and Jonköping. Questions on training can be addressed to him using firstname.lastname@example.org
Paula Kirkegaard email@example.com is our link to the SCT Board and will provide general team support.
Vi Ses! /T