Training Plan Terminology and Drill Guide


We have created this guide to our training plans as when we started out and got hold of training plans we would always struggle to find out what terms were used and ultimately what they meant.  Therefore to make life easier we have created this list.  We are constantly updating this page so if you don't see a drill or phrase that is referred to in your plan please get in touch.  Take some time to look through all the wordings and links to videos to check that you fully understand the drills and skills that you will need to be able to complete to get the most out of our sessions.  If you have any questions or need some further explanation of the drill/skills please feel free to get in touch with us at info@tcc.wales and we can arrange for a quick 1.2.1 Skype call to talk you through.  All links to youtube are not videos produced by us and are links to videos that we feel show accurately what we would expect when working on the drills.


Zones, LTHR and RPE Scale


Zone 1  RPE 1 = Very light activity   < 68% LTHR

Zone 2  RPE 2-3 = Conversational pace can keep up all day   69-83% LTHR

Zone 3  RPE 4-6 = Short conversational pace moderate activity   84-94% LTHR

Zone 4  RPE 7-8 = Sentences only vigorous activity   95-105% LTHR

Zone 5  RPE 9 = Single words very hard activity   > 106% LTHR

              RPE 10 = Unable to talk max effort activity   > 106% LTHR


Swim


WU = Warm up

Main = Main section of the session

WD = Warm down

FC = Front Crawl

BK = Back Stroke

BR = Breast Stroke

Fly = Butterfly

CH = Choice stroke

Kick = Front Crawl Kick with a kick board/float held in the hands out in front

Pull = Pull only using a pull buoy between legs



Single arm pull = Pull with one arm with none working arm extended out in front (can be completed with fins to improve body position whilst learning the drill)


Fists = swimming front crawl stroke with fists closed loosely to encourage the use of forearm to propel the swimmer forward.


Build/Descending = build pace throughout the distance e.g. 200 build = 50 - easy, 50 - medium, 50 - medium hard, 50 - hard


Negs/Negative Split = Complete first second half of distance faster than first e.g. 100 m Negative split (swim second 50 m at a faster pace than first)


EZ = easy pace


Doggy Paddle = Click here


Front scull/scull 1 = Click here


Torpedo Kick = Click here


Shoulder Touch = Click here


Zipper = Click here


FTD = Finger Tip Drag - When the arm starts to recover over the water leave your fingers in contact with the surface and lightly drag them through the water.


Turn on T = Turn at the T shape at the end of the black line on the bottom of the pool (don’t touch the walls)


PFQ = Pretty Flipping Quick


Sighting = Click here


+10, 15, 20, etc = Amount of rest between repeats e.g. 4x50 +10 complete 4 x 50 metre reps taking 10 seconds rest between each rep


Bike


FTP = Functional Threshold Power - Click here to see how to test this



Single Leg Drill = Unclip one foot from pedal (if out on the road or not using lipless pedals do not remove foot from pedal, instead focus on one leg over the other) and complete the required amount of reps trying to be as smooth as possible.


Run


FTHR = Functional Threshold Heart rate -  Click here to see how to test this


Strides = Try to select an area that is slightly down hill and increase your speed to run at just above your 5K pace or 8/10 effort for 20 seconds (try to make sure your cadence is no more than 96 strides per minute*)

Low skips = Click here

High Knee Walking = Click here

High Knee with Calf Raise = Click here



  • Strides per minute - count each time either left or right leg contacts the ground for 1 min to find out what this is


Thanks you for working with The Triathlon Coaching Company!  We love to hear feedback about our plans if you have any please let us know at info@tcc.wales 


Chris + Roy

Team TCC