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2019/2020 Club Training Overview - Winter


Welcome to our winter training programme for 2019/2020.

We offer a number of weekly and monthly training session across all discipline suitable for all abilities.

All sessions provide a structured workout designed by our club coaches. Winter training is more focussed on getting the basics right, working on your weaknesses as well as strength training to prepare you more race specific training early next year.

If you’re new to triathlon this is also a great time to find out more about the sport.

Swim Training

Pool Swimming (all Year) - Nov is Back to Basics working on technique.

  • Adults only
  • Day: Every Wednesday morning
  • Time: 06:15 – 07:15
  • Venue: St James Swimming Pool, King’s Lynn. PE30 1NY
  • Cost: £3 KLTC members, £5 non members

We have 2 lanes available. As a general guide Lane 1 = 2:00min and over/100m, Lane 2 = sub 2:00min/100m (based on CSS times).

During November we go BACK to BASICS - a chance to identify your weakness (Video analysis), work on your technique and get the basic right before we start to build our speed and distance during Dec thro' to April.

We will do our next CSS test on 4th Dec.

If you don’t know your CSS time you can work it out by doing your own time test or come along to one of our CSS timed sessions and check your progress. To find out more about CSS click here

Indoor Cycling/Turbo Training (Nov - March)

  • Day: Wednesday Evening (6th Nov - 25th March)
  • Time: 19:00 – 20:30
  • Venue: North Runcton Village Meeting Place.
  • Cost: £3 KLTC members, £5 non members

These session operate from November through to March and are ideal to build fitness and strength over the winter as well as build stamina and endurance ready to hit the roads in April. These sessions are intensive but suitable for all abilities. Everyone follows the same session but at their own pace/capability.

What is Turbo Training? Turbo trainers are quite simply a device that enables you to ride your bike, stationary, indoors. Turbo trainers, or turbos as they are commonly known, clamp around the skewer of a bike’s rear wheel suspending it in an A-frame.

What to bring? A bike, training clothes and shoes, Turbo trainer (if you don’t have one we have some club trainers available for hire £2 per session), Towel, Drink, HR monitor and tech (optional)


Brick/Duathlon (Run/Bike/Run) Training

  • Adults and Juniors 14yrs and over
  • Day/Time: 3rd Sunday of each Month (Nov - March)  09:00- 11:30
  • Venue: Sandringham Visitors Centre (Between the Car Park and the Cafe), Look out for the club flag between the car park and the cafe.

BRICK Training Session. This is a mix and match session to suit your training needs and a chance to train with your fellow tri buddies.
As well as getting a bit of run/bike training in these sessions are ideal to practise your transitions. If you are new to triathlon these sessions are a great place to ask questions and find out more about how triathlon works.

Session: You can Run/Bike/Run, Bike/Run or just Run or just Bike.

Run = 3.8km Loop on trails
https://www.strava.com/routes/18534534

Short Bike = 6km Loop on Road (ideal for those new to triathlon or less confident on the road)
https://www.strava.com/routes/19168055

Bike = 16km Loop on road.
https://www.strava.com/routes/18534016

You have upto 2hrs 30 mins to do as much or as little as you wish.
There are toilets and a cafe on site.

What to bring: Bike, helmet, shoes for running and cycling. Please wear bright clothes.
Cost: Free for KLTC members, £3 for non memebrs.

Hill/Trail Running Session

  • Adults and Juniors welcome, Juniors under 14 must be accompanied
  • Day/Time: 1st Sunday of each month, 09:00 - 10:30
  • Venue: the Venue will vary dependig on the session

These are led trail runs involving hill reps and other interval sets. These session are ideal to build fitness and strength over the winter. These sessions are intensive but suitable for all abilities.

Free for KLTC members, £3 for non-members

How to run Hills workshop

  • 3rd Nov 2019, 09:00 - 10:30
  • Sandringahm Visitors Centre (meet outside the cafe area)

This workshop will start with a warm up jog followed by a practical session on how to master hills (up and down) with lots of helpful tips and advise to make hills seem easy and to keep you injury free. Suitable for all ages and abilities.

Sessions are free for KLTC members and £3 for non-members.

 

 

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