TRAINING PLANS FOR CYCLISTS. Cycling. Intermediate THE BREATHING PYRAMID

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1 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

2 WARM UP m LEGS 50m BACKSTROKE LEGS REPEAT WARM UP 2 TIMES MAIN SET m 4. Adjust breathing pattern by length: breathing every 3 for the first 25m then every 5, 7, 9, 7, 5 thereafter REPEAT 6 TIMES Want an extra challenge? Try increasing your speed on each rep so the last 150m is the fastest 30 SECONDS REST Breathing every 5 throughout Not got as much time? Cut the main set down to 3 or 4 reps of 150m 5. WARM DOWN 300m BREASTSTROKE BACKSTROKE TOTAL DISTANCE 2000m Speedo International Limited All rights reserved. Speedo and are registered trademarks of and under license from Speedo Holdings B.V

3 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

4 WARM UP BREASTSTOKE REPEAT WARM UP 2 TIMES MAIN SET 3. 25m m 6. BUTTERFLY KICK on your back REPEAT 4 TIMES BREASTSTROKE KICK REPEAT 4 TIMES 10 SECONDS REST 7. 50m m 10. BACKSTROKE KICK KICK REPEAT 4 TIMES REPEAT 4 TIMES Want a tougher challenge? Try using hand paddles for the front crawl swim to ensure a full body work out WARM DOWN BREASTSTROKE KICK TOTAL DISTANCE 1900m Speedo International Limited All rights reserved. Speedo and are registered trademarks of and under license from Speedo Holdings B.V

5 60 Minute Session Intermediate Cycling Endurance ENDURANCE POWER PYRAMID 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

6 WARM UP KICK REPEAT WARM UP 2 TIMES MAIN SET m m KICK BREASTSTROKE PULL USE A PULL BUOY Aim to swim the second half faster than the first Remember to increase intensity in the main set. Target heart rate is bpm m USE A PULL BUOY BREASTSTROKE KICK Want a tougher challenge? Try using fins or paddles to increase speed but also resistance and strengthen your muscles WARM DOWN BREASTSTROKE KICK TOTAL DISTANCE 2400m Speedo International Limited All rights reserved. Speedo and are registered trademarks of and under license from Speedo Holdings B.V

7 60 Minute Session Intermediate Cycling Endurance LEGS RICHIE S 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

8 TRAINING PLANS WARM UP M 50M BACKSTROKE PULL USE A PULL BUOY MAIN SET 4. 50m KICK REPEAT 4 TIMES Not got as much time? cut the repetitions of 4x50 in the main set down to 1 or 2 Repeat all elements 3 times 30 SECONDS REST Aiming to travel the maximum distance underwater off each turn Hold streamlined position off each push off 7. WARM DOWN 300m 100M BREASTSTROKE, 100M, 100M BREASTSTROKE TOTAL DISTANCE 1900m Speedo International Limited All rights reserved. Speedo and are registered trademarks of and under license from Speedo Holdings B.V

9 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

10 WARM UP MAIN SET 3. 50m 4. Reduce number of breaths per 50 by 1 on every rep 50M 50M BACKSTROKE Breathing every 5 throughout REPEAT 5 TIMES Want an extra challenge? Try increasing your speed on each rep so the last 50m is the fastest 30 SECONDS REST Repeat all elements 2 times 5. WARM DOWN 300m 100M, 100M BREASTSTROKE, 100M TOTAL DISTANCE 1500m Speedo International Limited All rights reserved. Speedo and are registered trademarks of and under license from Speedo Holdings B.V

11 60 Minute Session Intermediate Cycling Endurance LUNGS A 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

12 WARM UP M KICK 50M BACKSTROKE KICK Hands by your side MAIN SET m m Breathing every 3 Want an extra challenge? Try and hold the same pace throughout the set Breathing every 5 REPEAT 2 TIMES 30 SECONDS REST 5. 75m 6. 25m Breathing every 7 1 breath only per length REPEAT 4 TIMES REPEAT 6 TIMES 30 SECONDS REST 7. WARM DOWN 300m 100M, 100M BREASTSTROKE, 100M TOTAL DISTANCE 1650m Speedo International Limited All rights reserved. Speedo and are registered trademarks of and under license from Speedo Holdings B.V

13 60 Minute Session Intermediate Cycling Endurance TEST THE CLASSIC SET 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

14 WARM UP BACKSTROKE USE A PULL BUOY MAIN SET 4. 50m 5. Increase speed on each rep so that the last 50 is at 85% of your maximum intensity REPEAT 4 TIMES Aim to maintain your fastest average speed through all 8 reps. Heart rate should be between 160 and 180 REPEAT 8 TIMES 45 SECONDS REST Not got enough time? Adjust the number of repetitions in the main set but be sure to maintain the intensity WARM DOWN m 100M BACKSTROKE KICK, 100M BREASTSTROKE, 100M TOTAL DISTANCE 1500m Speedo International Limited All rights reserved. Speedo and are registered trademarks of and under license from Speedo Holdings B.V

15 45 Minute Session Intermediate Cycling Endurance T20 SET 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

16 WARM UP m KICK Aiming to find the pace you d like to swim at on the time trial REPEAT 4 TIMES MAIN SET MINUTES CONTINUOUS SWIM 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 WARM DOWN m 100M BACKSTROKE KICK, 100M BREASTSTROKE, 100M Speedo International Limited All rights reserved. Speedo and are registered trademarks of and under license from Speedo Holdings B.V

17 60 Minute Session Intermediate Cycling Endurance TEST BROKEN SET 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

18 WARM UP KICK MAIN SET 3. 50m 4. Aiming to find the pace you d like to swim at on the time trial REPEAT 4 TIMES Aiming to swim at a 400m pace REPEAT 4 TIMES m Hold the same pace as the 100s As fast as possible REPEAT 2 TIMES Want a tougher challenge? Try adding in a 8x50 at the start too. Or how about doing it as a broken 800m WARM DOWN m 100M BACKSTROKE KICK, 100M BREASTSTROKE, 100M TOTAL DISTANCE 2000m Speedo International Limited All rights reserved. Speedo and are registered trademarks of and under license from Speedo Holdings B.V

19 45 Minute Session Intermediate Cycling Endurance BREASTSTROKE LEGS 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

20 WARM UP BREASTSTROKE REPEAT WARM UP 2 TIMES MAIN SET 3. 50m m BREASTSTROKE 2 kicks for every 1 arm pull REPEAT 4 TIMES BREASTSTROKE KICK REPEAT 2 TIMES BREASTSTROKE KICK REPEAT 4 TIMES 15 SECONDS REST Want a tougher challenge? Try holding the kick board vertically when kicking with half the board in the water BREASTSTROKE WARM DOWN BREASTSTROKE KICK TOTAL DISTANCE 1800m Speedo International Limited All rights reserved. Speedo and are registered trademarks of and under license from Speedo Holdings B.V

21 Intermediate Cycling Endurance ENDURANCE INTENSITY TRAINING 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

22 WARM UP BACKSTROKE Repeat all elements 2 times MAIN SET m REPEAT 2 TIMES REPEAT 4 TIMES KICK REPEAT 6 TIMES Repeat all elements 2 times 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 15 SECONDS REST WARM DOWN M BACKSTROKE, 100M TOTAL DISTANCE 2800m Speedo International Limited All rights reserved. Speedo and are registered trademarks of and under license from Speedo Holdings B.V

23 Intermediate Cycling Endurance FREESTYLE ENDURANCE PACE CHALLENGE 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

24 TRAINING PLANS WARM UP m BACKSTROKE MAIN SET KICK PULL KICK USE A PULL BUOY Aim to increase speed on each set so that the 4th block of 100s is the quickest. A good target would be 5secs per 60 SECONDS REST Repeat all elements 4 times Want a tougher challenge? Try using fins or paddles to increase speed but also resistance and strengthen your muscles 7. WARM DOWN 100M BACKSTROKE, 100M TOTAL DISTANCE 1900m Speedo International Limited All rights reserved. Speedo and are registered trademarks of and under license from Speedo Holdings B.V

25 Intermediate Cycling POST RIDE RECOVERY SESSION 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

26 WARM UP Remember to drink lots of water and stretch before you get in KICK BACKSTROKE USE A PULL BUOY MAIN SET 5. 50m 6. As 25m skull/25 kick on back hands by side As 25 easy, 25 fast, 25 easy, 25 fast REPEAT 6 TIMES REPEAT 2 TIMES 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 EASY FAST WARM DOWN M BREASTSTROKE, 100M DOUBLE ARM BACKSTROKE TOTAL DISTANCE 1500m Speedo International Limited All rights reserved.speedo and are registered trademarks of and under license from Speedo Holdings B.V

27 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

28 WARM UP BACKSTROKE KICK Hands by your side Keep your head back so that your ears are under water MAIN SET 3. 50m 4. 50m KICK Steady BACKSTROKE PULL USE A PULL BUOY REPEAT 8 TIMES REPEAT 6 TIMES EASY BREASTSTROKE Aim to stretch out on each stroke. Gliding for the maximum distance possible 7. WARM DOWN 100M BREASTSTROKE, 100M DOUBLE ARM BACKSTROKE TOTAL DISTANCE 1500m Speedo International Limited All rights reserved. Speedo and are registered trademarks of and under license from Speedo Holdings B.V

29 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

30 WARM UP BACKSTROKE KICK Hands by your side MAIN SET BREASTSTROKE KICK steady (with board or on your back) Pull steady SECONDS FLOAT ON YOUR BACK 6. REPEAT 4 TIMES Stretch out into a star or tuck into a ball and hold the float for 30secs. Use a pullbuoy or kickboard behind your head REPEAT 3 TIMES 7. WARM DOWN 100M BREASTSTROKE, 100M DOUBLE ARM BACKSTROKE TOTAL DISTANCE 1 Speedo International Limited All rights reserved. Speedo and are registered trademarks of and under license from Speedo Holdings B.V