2004 Navy Triathlon Club Annual Plan

 

Wk   Date              Race                      Period               Hrs    Notes                

1

Jan 5-11

 

Prep

7.0

 

2

Jan 12-18

 

Prep

7.0

 

3

Jan 19-25

Dal Aquathon

Prep

7.0

Recovery Week

4

Jan 26-Feb 1

 

Base 1

8.0

 

5

Feb 2-8

 

Base 1

9.5

 

6

Feb 9-15

Dal Aquathon

Base 1

10.5

 

7

Feb 16-22

 

Base 1

5.5

Recovery Week

8

Feb 23- 29

 

Base 2

8.5

 

9

Mar 1-7

 

Base 2

10.0

 

10

Mar 8-14

 

Base 2

11.0

 

11

Mar 15-21

Dal Aquathon

Base 2

5.5

Recovery Week

12

Mar 22-28

 

Base 3

9.0

 

13

Mar 29-Arp 4

 

Base 3

10.5

 

14

Apr 5-11

 

Base 3

11.5

 

15

Apr 12-18

 

Base 3

5.5

Recovery Week

16

Apr 19-25

 

Build 1

10.0

 

17

Apr 26-May 2

 

Build 1

10.0

 

18

May 3-9

 

Build 1

10.0

 

19

May 10-16

Navy Triathlon  Race

Build 1

5.5

Recovery Week

20

May 17-23

 

Build 2

9.5

 

21

May 24-30

 

Build 2

9.5

 

22

May 31-Jun 6

HammarMan Duathlon

Build 2

9.5

 

23

Jun 7-13

 

Build 2

5.5

Recovery Week

24

Jun 14-20

Cyclesmith Duathlon

Peak

8.5

 

25

Jun 21-27

Investors Sprint

Peak

6.5

 

26

Jun 28-4 Jul

Bridgetown Olympic

Race

5.5

 

27

Jul 5-11

Fredericton Olympic

Race

5.5

 

28

Jul 12-18

CornerBrook ITU Olympic

Race

5.5

 

29

Jul 19-25

Port Hood Olympic

Build2

9.5

 

30

Jul 26-Aug 1

Seagull Olympic

Build2

9.5

 

31

Aug 2-8

Highland Olympic

Build 2

9.5

 

32

Aug 9-15

 

Build 2

5.5

Recovery Week

33

Aug 16-22

 

Peak

8.5

 

34

Aug 23-29

Windsor ˝ Ironman

(if interested)

Peak

6.5

 

35

Aug 30-Sep 5

Parlee Beach

Race

5.5

 

36

Sep 6-Sep 12

Guysborough

Race

5.5

 

37

Sep 13-Sep 19

Shubie Olympic Tri

Race

5.5

 

 

Notes: 

 

Goal Races are Shubie Olympic Tri on 19 Sep 04 and Corner Brook ITU Olympic on 18 Jul 04.  All race dates above are tentative.

 

Weekly hours based on 400 hours per week.  This value is enough to competitively complete a sprint distance triathlon and comfortably finish an Olympic distance triathlon.  Adjust the weekly hours according to your experience and goals for this season.  If you need some advice see Jay, Jen or Trevor.

 

Weekly NTC Schedule

 

 

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

 

AM

OFF

Swim

INDIVIDUAL

INDIVIDUAL

Swim

Run & Bike

INDIVIDUAL

 

Intense (M)

 

 

Endurance (E)

Endurance (E)

 

 

Stad Pool

 

 

Stad Pool

Stad Gym

 

 

6:30-7:30

 

 

6:30-7:30

9:00-12:00

 

 

PM

OFF

Bike

Swim

Run

INDIVIDUAL

INDIVIDUAL

INDIVIDUAL

 

Intense (F, M)

Skill (S)

Intense (F,M)

 

 

 

 

Stad Gym

Stad Pool

Stad Gym

 

 

 

 

4:00-5:00

4:00-5:30

4:00-5:30

 

 

 

 

Notes:

 

“INDIVIDUAL” workouts can be used as an “OFF” period or personal workouts can be scheduled.  Some club members also attend a social run on Sundays starting at 9:00 AM at either Shubie Park or Kearney Lake.  However, this is not a NTC sanctioned event.