Producing a plan for a triathlon Apply knowledge to produce a plan for a physical activity programme or experience

Task 1: Initial Planning You will be participating in a 300m swim, 10+km cycle, and a 4+km run, in 10 weeks time You will need to identify strengths and weaknesses in relation to these expectations and from here identify what you need to do, so that you can participate confidently in the event. Task 1: Initial Planning

Task 1: Initial Planning You will have 10 weeks in which to prepare for the race, what implications will this have for your planning. What knowledge will you need to apply to develop this plan and why. current level of fitness Safety and risk management Programme design Methods of training Principles of training Diet and nutrition Task 1: Initial Planning

Task 2: Applying comprehensive and detailed knowledge How and why will you apply comprehensive and detailed knowledge to your plan? Task 2: Applying comprehensive and detailed knowledge

What methods of training will you use in your programme? You should define your methods and explain why they are applicable to your training programme. Describe and explain the activity or activities you will use. This needs to be detailed enough that another student reading it would know exactly what you would. Methods of Training

Principles of Training What principles will you use in your programme? You should define your principles and explain why they are applicable to your training programme. Principles of Training

Goals and Check Points that will show any Progress How will you know if your plan is working? What information do you need to be able to set goals? What will your goal/s be and how will these be monitored? Goals and Check Points that will show any Progress

Physiological Components of Your Programme What physiological aspects will you monitor, why and how? Physiological Aspects Energy systems Muscular adaptations Heart adaptation lungs adaptation Physiological Components of Your Programme

Time Management What other commitments will you need to be aware of? What other strategies can you use to ensure the best use of your time? Periodisation Macrocycles Mesocycles Microcycles Time Management

Other Barriers and Enablers What barriers and enablers may impact on your programme? What you will do to minimise the barriers and or enhance the enablers? Other Barriers and Enablers

Barriers Barriers

Enablers Enablers

Task3. The Plan, making it comprehensive and detailed 1. You will need to produce a plan that could be picked up and used by another student. This should include: A 10 week planner that outlines When you will be training. What you will be doing in the sessions. Other commitments you have to work with. Any tests, goal checks, measurement data, physiological data gathering. Task3. The Plan, making it comprehensive and detailed

Task3. The Plan, making it comprehensive and detailed 2. A section showing 2 weeks of more detailed information on a template that can be used as a training log (You can use appendix B, Training template or create a similar individualised template) Task3. The Plan, making it comprehensive and detailed

Task3. The Plan, making it comprehensive and detailed The 2 week template should include Session aim. Specific detailed information about what the student will be doing in the session. Times, distances, planned intensities. Equipment and or facilities that you will need. Safety Considerations. A reflection/evaluation section Task3. The Plan, making it comprehensive and detailed

..\PERIODISATION_GUIDE[1].docx 10 week programme

WORKOUT CHART / / WARM UP INTERVAL TRAINING CONTINUOUS TRAINING [42] Structure your weekly weight training program. WEEK / / to NAME   GOALS WARM UP DAYS: ACTIVITY SETS REPS TIME DIST INTENSITY** NOTES INTERVAL TRAINING EXERCISES WEIGHT REST TIME CONTINUOUS TRAINING %1RM* PLYOMETRIC TRAINING COOL DOWN * 1RM - Current One Rep Max (for reference) ** Intensity: easy/medium/hard or poor/good/excellent

WORKOUT CHART / / WARM UP CORE BODY - STRENGTH/ENDURANCE TRAINING [42] Structure your weekly weight training program. WEEK / / to NAME   GOALS WARM UP DAYS: ACTIVITY SETS REPS TIME DIST INTENSITY** NOTES CORE BODY - STRENGTH/ENDURANCE TRAINING EXERCISES WEIGHT REST TIME UPPER BODY - STRENGTH/ENDURANCE TRAINING %1RM* LOWER BODY - STRENGTH/ENDURANCE TRAINING COOL DOWN * 1RM - Current One Rep Max (for reference) ** Intensity: easy/medium/hard or poor/good/excellent

SAFETY CONSIDERATIONS   EXERCISES EVALUATION/REFLECTION