THE BREATHING PYRAMID - Men`s Fitness Magazine

TRAINING PLANS
FOR CYCLISTS
60
Minute
Session
Intermediate
Cycling
Endurance
LUNGS
THE
BREATHING
PYRAMID
A set to build your lung capacity.
Longer distances combined with breathing
control will help you work harder for longer
when it comes to your ride
Training Plans created in collaboration with
Richie Porte
Top International Professional Cyclist
Mark Foster
8x Swimming World Record Holder
TRAINING PLANS
FOR CYCLISTS
WA R M U P
200m
1.
100m
2.
5 0 m F R O N T C R AW L L E G S
50m BACKSTROKE LEGS
F R O N T C R AW L
USE A KICKBOARD
R E P E AT WA R M U P 2 T I M E S
MAIN SET
3.
4.
150m
200m
F R O N T C R AW L
Adjust breathing pattern by length:
breathing every 3 for the first 25m then
every 5, 7, 9, 7, 5 thereafter
30
SECONDS
REST
R E P E AT 6 T I M E S
F R O N T C R AW L
Breathing every 5 throughout
Want an extra challenge?
Try increasing your speed on each rep
so the last 150m is the fastest
Not got as much time?
Cut the main set down to 3 or 4 reps of 150m
WA R M D O W N
5.
300m
100m
BREASTSTROKE
100m
F R O N T C R AW L
100m
BACKSTROKE
T O T A L D I S T A N C E 2 0 0 0m
© Speedo International Limited 2016. All rights reserved.
Speedo and
are registered trademarks of and under license from Speedo Holdings B.V
TRAINING PLANS
FOR CYCLISTS
45
Minute
Session
Intermediate
Cycling
Endurance
LEGS
POWER
KICK SET
Performing a variety of kick exercises is a
great way of increasing both leg and core strength.
Aim to maintain your intensity throughout and
you’ll be king of the mountain in no time
Training Plans created in collaboration with
Richie Porte
Top International Professional Cyclist
Mark Foster
8x Swimming World Record Holder
TRAINING PLANS
FOR CYCLISTS
WA R M U P
200m
1.
100m
2.
F R O N T C R AW L
BREASTSTOKE
R E P E AT WA R M U P 2 T I M E S
MAIN SET
3.
4.
25m
B U T T E R F LY
KICK
100m
5.
BREASTSTROKE
KICK
F R O N T C R AW L
on your back
6.
50m
100m
F R O N T C R AW L
R E P E AT 4 T I M E S
R E P E AT 4 T I M E S
USE A KICKBOARD
10 SECONDS REST
20 SECONDS REST
20 SECONDS REST
20 SECONDS REST
7.
8.
9.
10.
50m
BACKSTROKE
KICK
100m
F R O N T C R AW L
R E P E AT 4 T I M E S
50m
F R O N T C R AW L
KICK
F R O N T C R AW L
R E P E AT 4 T I M E S
Want a tougher
challenge?
USE A KICKBOARD
20 SECONDS REST
20 SECONDS REST
Try using hand paddles for the
front crawl swim to ensure a
full body work out
20 SECONDS REST
20 SECONDS REST
WA R M D O W N
11.
12.
100m
BREASTSTROKE KICK
100m
F R O N T C R AW L
T O T A L D I S T A N C E 1 9 0 0m
© Speedo International Limited 2016. All rights reserved. Speedo and
100m
are registered trademarks of and under license from Speedo Holdings B.V
TRAINING PLANS
FOR CYCLISTS
60
Minute
Session
Intermediate
Cycling
Endurance
POWER
PYRAMID
ENDURANCE
The pyramid. A classic training tool.
Build distances but be sure
to maintain intensity
Training Plans created in collaboration with
Richie Porte
Top International Professional Cyclist
Mark Foster
8x Swimming World Record Holder
TRAINING PLANS
FOR CYCLISTS
WA R M U P
200m
1.
100m
2.
F R O N T C R AW L
F R O N T C R AW L K I C K
USE A KICKBOARD
R E P E AT WA R M U P 2 T I M E S
MAIN SET
3.
4.
100m
F R O N T C R AW L
KICK
5.
200m
F R O N T C R AW L
PULL
BREASTSTROKE
400m
F R O N T C R AW L
Aim to swim the second
half faster than the first
USE A PULL BUOY
USE A KICKBOARD
Remember to increase intensity in the main set.
7.
6.
300m
8.
300m
F R O N T C R AW L
Target heart rate is 160-170 bpm
9.
200m
100m
F R O N T C R AW L
KICK
BREASTSTROKE
USE A PULL BUOY
USE A KICKBOARD
Want a tougher challenge?
Try using fins or paddles to increase speed but also resistance and strengthen your muscles
WA R M D O W N
10 .
11.
100m
BREASTSTROKE KICK
100m
F R O N T C R AW L
T O T A L D I S T A N C E 2 4 0 0m
© Speedo International Limited 2016. All rights reserved. Speedo and
are registered trademarks of and under license from Speedo Holdings B.V
TRAINING PLANS
FOR CYCLISTS
60
Minute
Session
Intermediate
Cycling
Endurance
LEGS
RICHIE’S
LEG BURNER
A session to build strength in your legs.
By increasing resistance by set you’ll
have to power through the lactate - like
a tough hill climb
Training Plans created in collaboration with
Richie Porte
Top International Professional Cyclist
Mark Foster
8x Swimming World Record Holder
TRAINING PLANS
FOR CYCLISTS
WA R M U P
1.
200m
100m
2.
F R O N T C R AW L
3.
5 0 M F R O N T C R AW L
50M BACKSTROKE
20 SECONDS REST
100m
F R O N T C R AW L P U L L
USE A PULL BUOY
20 SECONDS REST
MAIN SET
4.
50m
F R O N T C R AW L K I C K
5.
100m
F R O N T C R AW L
USE A KICKBOARD
R E P E AT 4 T I M E S
Not got as much time?
6.
200m
F R O N T C R AW L
Aiming to travel the maximum distance
underwater off each turn
Hold streamlined position
off each push off
cut the repetitions of 4x50 in
the main set down to 1 or 2
Repeat all elements 3 times
20 SECONDS REST
30 SECONDS REST
WA R M D O W N
7.
300m
1 0 0 M B R E A S T S T R O K E , 1 0 0 M F R O N T C R AW L , 1 0 0 M B R E A S T S T R O K E
T O T A L D I S T A N C E 1900m
© Speedo International Limited 2016. All rights reserved.
Speedo and
are registered trademarks of and under license from Speedo Holdings B.V
TRAINING PLANS
FOR CYCLISTS
60
Minute
Session
Intermediate
Cycling
Endurance
LUNGS
BREATHING
CONTROL
CHALLENGE
A set to build your lung capacity.
Breathing control combined with increased
speed will help you work harder for
longer when it comes to your ride.
Training Plans created in collaboration with
Richie Porte
Top International Professional Cyclist
Mark Foster
8x Swimming World Record Holder
TRAINING PLANS
FOR CYCLISTS
WA R M U P
1.
200m
100m
2.
F R O N T C R AW L
5 0 M F R O N T C R AW L
50M BACKSTROKE
MAIN SET
3.
4.
50m
200m
F R O N T C R AW L
F R O N T C R AW L
Reduce number of breaths per
50 by 1 on every rep
Breathing every 5 throughout
R E P E AT 5 T I M E S
Want an extra challenge?
Try increasing your speed on each
rep so the last 50m is the fastest
20 SECONDS REST
30 SECONDS REST
Repeat all elements 2 times
WA R M D O W N
5.
300m
1 0 0 M F R O N T C R AW L , 1 0 0 M B R E A S T S T R O K E , 1 0 0 M F R O N T C R AW L
T O T A L D I S T A N C E 1 5 0 0m
© Speedo International Limited 2016. All rights reserved.
Speedo and
are registered trademarks of and under license from Speedo Holdings B.V
TRAINING PLANS
FOR CYCLISTS
60
Minute
Session
Intermediate
Cycling
Endurance
LUNGS
A LUNG
BUSTING
MILE
A set to build your lung capacity.
Reduced breathing over sustained distances
will help your endurance when out in the saddle.
Training Plans created in collaboration with
Richie Porte
Top International Professional Cyclist
Mark Foster
8x Swimming World Record Holder
TRAINING PLANS
FOR CYCLISTS
WA R M U P
1.
200m
100m
2.
F R O N T C R AW L
5 0 M F R O N T C R AW L K I C K
USE A KICKBOARD
50M BACKSTROKE KICK
Hands by your side
MAIN SET
3.
4.
300m
150m
F R O N T C R AW L
F R O N T C R AW L
Breathing every 5
Breathing every 3
Want an extra challenge?
R E P E AT 2 T I M E S
30 SECONDS REST
20 SECONDS REST
Try and hold the same pace throughout the set
5.
6.
75m
25m
F R O N T C R AW L
F R O N T C R AW L
Breathing every 7
1 breath only per length
R E P E AT 4 T I M E S
R E P E AT 6 T I M E S
20 SECONDS REST
30 SECONDS REST
WA R M D O W N
7.
300m
1 0 0 M F R O N T C R AW L , 1 0 0 M B R E A S T S T R O K E , 1 0 0 M F R O N T C R AW L
T O T A L D I S T A N C E 1 6 5 0m
© Speedo International Limited 2016. All rights reserved.
Speedo and
are registered trademarks of and under license from Speedo Holdings B.V
TRAINING PLANS
FOR CYCLISTS
60
Minute
Session
Intermediate
Cycling
Endurance
TEST SET
THE CLASSIC
HUNDREDS
TEST
A heart rate threshold session designed to show your
fitness levels and push your endurance. Try putting
this into your programme at regular intervals (eg Monthly)
and compare your times as a gauge of fitness throughout
the season.
Training Plans created in collaboration with
Richie Porte
Top International Professional Cyclist
Mark Foster
8x Swimming World Record Holder
TRAINING PLANS
FOR CYCLISTS
WA R M U P
1.
200m
100m
2.
F R O N T C R AW L
100m
3.
BACKSTROKE
F R O N T C R AW L
USE A PULL BUOY
MAIN SET
4.
5.
50m
100m
F R O N T C R AW L
F R O N T C R AW L
Increase speed on each rep so that the last 50 is at
85% of your maximum intensity
Aim to maintain your fastest average speed through all 8 reps.
Heart rate should be between 160 and 180
R E P E AT 4 T I M E S
R E P E AT 8 T I M E S
20 SECONDS REST
45 SECONDS REST
Not got enough time?
Adjust the number of repetitions in the main set but be sure to maintain the intensity
WA R M D O W N
6.
300m
1 0 0 M B A C K S T R O K E K I C K , 1 0 0 M B R E A S T S T R O K E , 1 0 0 M F R O N T C R AW L
T O T A L D I S T A N C E 1 5 0 0m
© Speedo International Limited 2016. All rights reserved.
Speedo and
are registered trademarks of and under license from Speedo Holdings B.V
TRAINING PLANS
FOR CYCLISTS
45
Minute
Session
Intermediate
Cycling
Endurance
TEST SET
T20
TEST
SET
A time trial test session designed to push
your maximum average pace and act as a
gauge of fitness. Compare your distances
throughout the season to see how you
are progressing.
Training Plans created in collaboration with
Richie Porte
Top International Professional Cyclist
Mark Foster
8x Swimming World Record Holder
TRAINING PLANS
FOR CYCLISTS
WA R M U P
1.
200m
100m
2.
F R O N T C R AW L
50m
3.
F R O N T C R AW L K I C K
USE A KICKBOARD
F R O N T C R AW L
Aiming to find the pace you’d like to
swim at on the time trial
R E P E AT 4 T I M E S
MAIN SET
4.
20 MINUTES CONTINUOUS SWIM
F R O N T C R AW L
Aim to swim the maximum distance possible within the period.
Take rest and mix up strokes where necessary
Ask a friend to track your laps or you could use the Misfit Speedo Shine to do it for you!
Not got enough time?
Adjust the time trial period accordingly
WA R M D O W N
5.
300m
1 0 0 M B A C K S T R O K E K I C K , 1 0 0 M B R E A S T S T R O K E , 1 0 0 M F R O N T C R AW L
© Speedo International Limited 2016. All rights reserved.
Speedo and
are registered trademarks of and under license from Speedo Holdings B.V
TRAINING PLANS
FOR CYCLISTS
60
Minute
Session
Intermediate
Cycling
Endurance
TEST SET
BROKEN 400
ENDURANCE
TEST SET
A great set for testing endurance. Keep track
of your total 400m times and compare within the
session and to others to see how you
are progressing.
Training Plans created in collaboration with
Richie Porte
Top International Professional Cyclist
Mark Foster
8x Swimming World Record Holder
TRAINING PLANS
FOR CYCLISTS
WA R M U P
1.
200m
100m
2.
F R O N T C R AW L
F R O N T C R AW L K I C K
USE A KICKBOARD
MAIN SET
3.
4.
50m
100m
F R O N T C R AW L
F R O N T C R AW L
Aiming to find the pace you’d like to swim at on the time trial
Aiming to swim at a 400m pace
R E P E AT 4 T I M E S
R E P E AT 4 T I M E S
20 SECONDS REST
5.
6.
200m
400m
F R O N T C R AW L
F R O N T C R AW L
As fast as possible
Hold the same pace as the 100s
R E P E AT 2 T I M E S
Want a tougher challenge?
Try adding in a 8x50 at the start too. Or how about doing it as a broken 800m
WA R M D O W N
7.
300m
1 0 0 M B A C K S T R O K E K I C K , 1 0 0 M B R E A S T S T R O K E , 1 0 0 M F R O N T C R AW L
T O T A L D I S T A N C E 2 0 0 0m
© Speedo International Limited 2016. All rights reserved.
Speedo and
are registered trademarks of and under license from Speedo Holdings B.V
TRAINING PLANS
FOR CYCLISTS
45
Minute
Session
Intermediate
Cycling
Endurance
LEGS
BREASTSTROKE
KICK SET
Breaststroke kick is the most powerful swimming kick.
Use this session to strengthen your leg muscles and
add variety to your swimming.
Training Plans created in collaboration with
Richie Porte
Top International Professional Cyclist
Mark Foster
8x Swimming World Record Holder
TRAINING PLANS
FOR CYCLISTS
WA R M U P
200m
1.
100m
2.
F R O N T C R AW L
BREASTSTROKE
R E P E AT WA R M U P 2 T I M E S
MAIN SET
3.
4.
50m
BREASTSTROKE
5.
100m
BREASTSTROKE KICK
2 kicks for every 1 arm pull
6.
100m
F R O N T C R AW L
BREASTSTROKE KICK
USE A KICKBOARD
R E P E AT 4 T I M E S
R E P E AT 2 T I M E S
15 SECONDS REST
20 SECONDS REST
USE A KICKBOARD
R E P E AT 4 T I M E S
20 SECONDS REST
20 SECONDS REST
Want a tougher challenge?
Try holding the kick board vertically when kicking with half the board in the water
7.
8.
100m
F R O N T C R AW L
100m
BREASTSTROKE
WA R M D O W N
9.
10.
100m
BREASTSTROKE KICK
100m
F R O N T C R AW L
T O T A L D I S T A N C E 1 8 0 0m
© Speedo International Limited 2016. All rights reserved.
Speedo and
are registered trademarks of and under license from Speedo Holdings B.V
75m
TRAINING PLANS
FOR CYCLISTS
Intermediate
Cycling
Endurance
INTENSITY
TRAINING
ENDURANCE
This session varies the levels of intensity you are working at.
The speed gets quicker but distances don’t change
so will help with your endurance.
Training Plans created in collaboration with
Richie Porte
Top International Professional Cyclist
Mark Foster
8x Swimming World Record Holder
TRAINING PLANS
FOR CYCLISTS
WA R M U P
200m
1.
100m
2.
F R O N T C R AW L
BACKSTROKE
Repeat all elements 2 times
MAIN SET
4.
5.
200m
100m
F R O N T C R AW L
F R O N T C R AW L
R E P E AT 2 T I M E S
R E P E AT 4 T I M E S
Repeat all elements 2 times
6.
50m
F R O N T C R AW L K I C K
R E P E AT 6 T I M E S
USE A KICKBOARD
Second time around aim to go faster than the first set. 5-10secs quicker
per hundred is a good base to work off
30 SECONDS REST
20 SECONDS REST
15 SECONDS REST
WA R M D O W N
7.
200m
1 0 0 M B A C K S T R O K E , 1 0 0 M F R O N T C R AW L
T O T A L D I S T A N C E 2 8 0 0m
© Speedo International Limited 2016. All rights reserved.
Speedo and
are registered trademarks of and under license from Speedo Holdings B.V
TRAINING PLANS
FOR CYCLISTS
Intermediate
Cycling
Endurance
FREESTYLE
PACE
CHALLENGE
ENDURANCE
A session designed to work all round muscle strength
as well as lung capacity, descending times and
variance in drills will prove a tough challenge.
Training Plans created in collaboration with
Richie Porte
Top International Professional Cyclist
Mark Foster
8x Swimming World Record Holder
TRAINING PLANS
FOR CYCLISTS
WA R M U P
1.
300m
100m
2.
F R O N T C R AW L
100m
3.
BACKSTROKE
F R O N T C R AW L K I C K
MAIN SET
4.
5.
100m
F R O N T C R AW L P U L L
100m
6.
100m
F R O N T C R AW L
F R O N T C R AW L K I C K
USE A KICKBOARD
USE A PULL BUOY
Want a tougher challenge?
Aim to increase speed on each set so that the 4th block of
100s is the quickest. A good target would be 5secs per 100m
20 SECONDS REST
20 SECONDS REST
Try using fins or paddles to increase
speed but also resistance and
strengthen your muscles
60 SECONDS REST
Repeat all elements 4 times
WA R M D O W N
7.
200m
1 0 0 M B A C K S T R O K E , 1 0 0 M F R O N T C R AW L
T O T A L D I S T A N C E 1900m
© Speedo International Limited 2016. All rights reserved.
Speedo and
are registered trademarks of and under license from Speedo Holdings B.V
TRAINING PLANS
FOR CYCLISTS
Intermediate
Cycling
POST RIDE
RECOVERY
SESSION
RECOVERY
After a tough ride there’s no better sport for relaxation.
With a mix of steady swimming and flotation drills.
Training Plans created in collaboration with
Richie Porte
Top International Professional Cyclist
Mark Foster
8x Swimming World Record Holder
TRAINING PLANS
FOR CYCLISTS
WA R M U P
Remember to drink lots of water and stretch before you get in
1.
200m
200m
2.
F R O N T C R AW L
F R O N T C R AW L K I C K
USE A KICKBOARD
20 SECONDS REST
3.
20 SECONDS REST
100m
100m
4.
F R O N T C R AW L
BACKSTROKE
USE A PULL BUOY
20 SECONDS REST
20 SECONDS REST
MAIN SET
5.
6.
50m
100m
F R O N T C R AW L
F R O N T C R AW L
As 25m skull/25 kick on back hands by side
As 25 easy, 25 fast, 25 easy, 25 fast
R E P E AT 6 T I M E S
R E P E AT 2 T I M E S
20 SECONDS REST
30 SECONDS REST
Find yourself sinking?
Skull with a pullbuoy for added buoyancy and make sure your palms face the way your hands are moving
7.
8.
100m
100m
FA S T F R O N T C R AW L
E A S Y F R O N T C R AW L
WA R M D O W N
9.
200m
100M BREASTSTROKE, 100M DOUBLE ARM BACKSTROKE
T O T A L D I S T A N C E 1500m
© Speedo International Limited 2016. All rights reserved.Speedo and
are registered trademarks of and under license from Speedo Holdings B.V
TRAINING PLANS
FOR CYCLISTS
Intermediate
Cycling
RECOVERY
SHAKE
IT OFF
Use this to shake off the aches and pains of a hard ride.
Quick, relaxing, painless – that’s what you can expect
from this session.
Training Plans created in collaboration with
Richie Porte
Top International Professional Cyclist
Mark Foster
8x Swimming World Record Holder
TRAINING PLANS
FOR CYCLISTS
WA R M U P
1.
200m
200m
2.
F R O N T C R AW L
BACKSTROKE KICK
20 SECONDS REST
Keep your head back so that your ears are under water
Hands by your side
MAIN SET
3.
4.
50m
50m
F R O N T C R AW L K I C K
BACKSTROKE PULL
Steady
USE A PULL BUOY
USE A KICKBOARD
5.
R E P E AT 8 T I M E S
R E P E AT 6 T I M E S
20 SECONDS REST
20 SECONDS REST
6.
100m
100m
BREASTSTROKE
E A S Y F R O N T C R AW L
Aim to stretch out on each stroke.
Gliding for the maximum distance possible
WA R M D O W N
7.
200m
100M BREASTSTROKE, 100M DOUBLE ARM BACKSTROKE
T O T A L D I S T A N C E 1500m
© Speedo International Limited 2016. All rights reserved.
Speedo and
are registered trademarks of and under license from Speedo Holdings B.V
TRAINING PLANS
FOR CYCLISTS
Intermediate
Cycling
RECOVERY
NICE
AND EASY
A combination of breaststroke kick and
floats to help you recover and rejuvenate.
Training Plans created in collaboration with
Richie Porte
Top International Professional Cyclist
Mark Foster
8x Swimming World Record Holder
TRAINING PLANS
FOR CYCLISTS
WA R M U P
1.
200m
200m
2.
F R O N T C R AW L
BACKSTROKE KICK
Hands by your side
20 SECONDS REST
MAIN SET
3.
4.
200m
200m
BREASTSTROKE KICK
F R O N T C R AW L
steady (with board or on your back)
Pull steady
USE A KICKBOARD
20 SECONDS REST
5.
30 SECONDS FLOAT ON YOUR BACK
6.
R E P E AT 4 T I M E S
100m
F R O N T C R AW L
Stretch out into a star or tuck into a ball and
hold the float for 30secs. Use a pullbuoy or
kickboard behind your head
R E P E AT 3 T I M E S
WA R M D O W N
7.
200m
100M BREASTSTROKE, 100M DOUBLE ARM BACKSTROKE
T O T A L D I S T A N C E 1 1 0 0m
© Speedo International Limited 2016. All rights reserved.
Speedo and
are registered trademarks of and under license from Speedo Holdings B.V