Triathlete Improver specialist week 7 or 10 days

 Join us on one of our  improver weeks to discover everything you didn't all ready know about triathlon.

Brush up on techniques already learned, collect great tips for transition, learn all about strength training for triathlon, Get to grips with open water swimming in varied locations and situations, improve you bike efficiency. Improve running times with quality workouts. Touch up on a bit more bike maintenance. We can also design a training plan for you to use and go home with. Find out how to manage your training around your busy lifestyle and how to reach your goals.
 
 
Prices are €700 per person and cover all food and drink for the week, accommodation, coaching and full use of facilities 
Call us to reserve your place  now. 

Dates...24th April- 1st May 

Improver's week. Example itinerary 7 Days.

This is an example of a completely scheduled and timetabled week at Tri-topia.

As abilities differ within all groups we take this into consideration on booking asking you to fill our  questionnaire and adapt the schedule where needed. Where possible we make the groups as near  in ability as we can so that everyone gets what they need from their stay with us. This is vital for you to get the best out of your training week.

Day 1

Arrival at Tri-topia, settle in, bite to eat, meet the group,

Normally a light session swim at the lake unstructured or shake out the legs on a short run. Today is the day to also sort out your bikes in the bike shed, we issue heart rate monitors to those who need them and make sure were all ready for the weeks training. A look at strength training for triathlon.

Day 2

Starts with a 5 mile run before breakfast followed by an introduction to HRM (heart rate monitors if necessary). A good stretch, isn't to be missed.  

A visit to Grahams our swim expert. He has a 20m heated out door pool to analyze your stroke. We all have something to improve with our swim we asses early in the week and we can take Grahams advice and put it to practise.

After lunch an intro bike ride to get your Bearings and check out the French café culture 35km.

Back to Tri-topia and make the most of the facilities perhaps a sauna or a dip in the Endless pool or simply relax before dinner with a game of French boules.

Evening talk on swim drills and session planning a pool swim session.

Day 3

Time to pick it up a bit and start with some real training sessions. All sessions will be tailored to the individuals in the group so you can choose what you feel comfortable with .This is the improver's course so it should feel challenging and some times will be spent outside your comfort zone so that you learn how it feels to push yourself.

An interval run session to introduce you to different paces and help you break up your run training to make it more interesting.

A session in the gym will make sure you know the best exercises and form.

Jump in the car and visit one of the beautiful lakes to swim in the afternoon acquiring open water skills and confidence 1500m. In the evening a talk on nutrition over a drink and aperitifs.

Day 4

Morning run optional.

Today is a long ride so after a big breakfast we  get the bikes ready, before we go a quick run through on safety on the roads eg hand signals, things to carry with us and so on. The ride will be between 50-100km depending on the group. 

Jump in the sauna or swim in the endless pool while we prepare dinner. 

Day 5

Easy 5mile run before breakfast working on good form. Today how about a BBQ at the lake everything will be laid out and waiting for you so get on your bikes 30km to the river , swim at the river 1500m, cycle back or jump in the car you choose.

Evening, start to make your training plan for your return home and the coming tri season.

Day 6

Work on perfecting your transitions.

Tri-topia sprint or Olympic distance triathlon set your time on our leader board or simply enjoy a fun competition to acquire confidence. Relax and enjoy the rest of the day maybe the lakes or a river swim you choose.

In the evening finish those training plans. And a talk on how we could of improved our performance/ game plan in today

Day 7

Bike maintenance so you can adjust your brakes ,gears very important as you now have the confidence to put in some mileage on your return home. The day is yours until its time to leave, you‘ll of had a fantastic week and made new friends here in Tri-topia and defiantly deserve a rest to absorb all that training.