Squads » Junior

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Junior Squads

This program has three basic stages but a junior may be at different levels of competence within their own individual program. For example one athlete may be a strong runner and a weaker swimmer while another may be the reverse and a third with a major cycling strength. This means all Junior programs are basically individual and progressive.

It is EPS policy, however, that swimming and running have priority over cycling. There are two reasons for this. The obvious one of safety and the second because it is easier to develop an athlete with a good aerobic background from another sport - eg., swimming, running (usually middle distance), rowing or cross country skiing - into a cyclist than to go from cycling to any other sport.

Junior (Novice)

The aim of this program is to introduce you to training and enable you to compete in a small introductory competition.

Regardless of your ability to swim, kayak or ride or run, any athlete must be able to demonstrate the capacity to run very slowly up to 2 hours per week before you can graduate to any squad programme that involves running.

Ideally this 2 hours will involve running for 45 minutes on Thursday, 1 hour on Saturday and for 15 to 30 minutes on one other day.

The reason for stipulating 2 hours of SLOW running is related to the development of strength in the feet and the lower leg muscles. Commencing faster running without the necessary base strength will inevitably lead to injury.

Tony's experience over 40 years in athletics has shown this to be true no matter how genetically talented a person may be or how much experience they have had in non running related sports.

Daily Schedule

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Technique
Swim 6am
RP

Run
Tan2
From 4:30 to 7:15pm

Rest or
Swim RP 6am 
Run 
OP Training Track
At 6:15am
Swim
RP 6am

Run 
BvB
At 8:15am

Ride
BvB 7am-Week 1
SK_BP 7am-Week 2

This is a guide only. Venues change from time to time and every third week is designated for REST and RECOVERY.

Contact Tony for more details.

Junior (Standard)

This program has two aims. The first is to allow athletes to compete successfully in races up to 750m-20k-5k and the second is to act as a base program that allows the athlete to move onto an Olympic distance program.

As such the run programs contain introductory threshold, surge and interval run workouts, enough cycling to allow an athlete to join the pack for full on road rides and a swim program that focusses on technique.

The The program requires the capability to swim 3 hours per week in two or three sessions, to cycle 3 hours per week in one or two sessions and to run 3 hours per week over three sessions. .

Daily Schedule

Monday Tuesday Wednesday  Thursday Friday Saturday Sunday
Swim
RP 6am

Optional: Cycle
BvB 6am
Run
Tan2
From 4:30 to 7:15pm

Swim
RP 6am 
Run 
OP
At 6:15am
Swim
RP 6am

Run 
BvB
At 8:15am

Ride
BvB 7am-Week 1
SK_BP 7am-Wk 2
Optional:
Run "off the bike"

This is a guide only. Venues change from time to time and every third week is designated for REST and RECOVERY.

Contact Tony for more details.

Junior (Advanced)

There is a further increase in the volume and intensity of all workouts and cycling workouts are no longer optional. The program is focussed on the ability to successfully complete Olympic Distance triathlons.

It is recommended athletes do the Monday run technique/speed session.

Daily Schedule

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Swim
RP 6am
Run
Technique
OP ~6pm

Cycle
BvB 6am
Run
Tan2
From 4:30 to 7:15pm

Swim
RP 6am 
Optional: Run
Run 
OP
At 6:15am
Cycle
Own Venue
(pm)
Swim
RP 6am

Optional: Cycle
BvB 7:30am
Run 
BvB
At 8:15am

Ride
BvB 7am-Week 1
SK_BP 7am-Week 2
Run "off the bike"

This is a guide only. Venues change from time to time and every third week is designated for REST and RECOVERY.

Contact Tony for more details.