Commonwealth Games Training Overview

Jersey Triathlon Commonwealth Bulletin

Bulletin No 002

Dear Athlete

In my Bulletin 001 I mentioned all Commonwealth Athletes “should” maintain a log of training, testing, performance etc., This is personal to you. But you should have one.

TRAINING LOG AND OVERVIEW

All Commonwealth Athletes “MUST” submit a summary overview of their training every 12 weeks to be allowed to continue as a Commonwealth hopeful. You MUST complete these and submit to administrator@cgaj.org on the following dates.

4^th April 2016

3^rd July 2016

2^nd October 2016

31 December 2016

The overview needs to be simple for administrator@cgaj.org They just want evidence of your training, testing, performance etc. All the real detail will be in your personal logbook, spreadsheet, or web-application [what-ever you use?!].

A SUGGESTION FOR AMENDMENT

Based on Paul du Feu’s [Commonwealth Games Association] suggestion I have outlined a possible summary overview. This is just a suggestion for discussion! We need to work together to agree what this should look like and what it should contain.

They (administrator@cgaj.org) just need a simple summary sheet on the above dates to see what you have been doing.

Week1	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Total Hours
Swim	1hr as 2400m as 6 x 400 swim, pull, paddles, swim, 4x100 buid, 4x100 in 1:30 off 2min, warm-down	1hr as 2400m as 6 x 400 swim, pull, paddles, swim, 4x100 buid, 4x100 in 1:30 off 2min, warm-down	1hr as 2400m as 6 x 400 swim, pull, paddles, swim, 4x100 buid, 4x100 in 1:30 off 2min, warm-down	1hr as 2400m as 6 x 400 swim, pull, paddles, swim, 4x100 buid, 4x100 in 1:30 off 2min, warm-down	1hr as 2400m as 6 x 400 swim, pull, paddles, swim, 4x100 buid, 4x100 in 1:30 off 2min, warm-down			5
Bike			1hr as intervals set: 3min on/2min off x 10			3hrs as 80k stready with 3 x 5min efforts	1hr recovery easy ride	4
Run		1hr as 8 x hill reps, jog down			1hr as 5 x 1 mile repeats with 5min recoveries	0.5hr recovery easy jog	2hrs as 21k long steady run	4.5
Gym	1hour yoga / flexibility						1hour yoga / flexibility	2
Other1
Other2
Totals	2	2	2	1	2	3.5	4	16.5
Week2	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Total Hours
Sea Rowing						1hr coastal row	1hr coastal row	2
Ergonometer	0.5hrs 5k row steady	0.5hrs 5k row steady	0.5hrs 5k row steady	0.5hrs 5k row steady	0.5hrs 5k row steady			2.5
Run	0.5 easy jog areobic	0.5 easy jog areobic	0.5 easy jog areobic	0.5 easy jog areobic	0.5 easy jog areobic			2.5
Gym	1hour gym work		1hour gym work		1hour gym work			3
Other1		1hour yoga / flexibility		1hour yoga / flexibility				2
Other2
Totals	2	2	2	2	2	1	1	12
Week3	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Total Hours
Swim	1hr as 2400m as 6 x 400 swim, pull, paddles, swim, 4x100 buid, 4x100 in 1:30 off 2min, warm-down	1hr as 2400m as 6 x 400 swim, pull, paddles, swim, 4x100 buid, 4x100 in 1:30 off 2min, warm-down	1hr as 2400m as 6 x 400 swim, pull, paddles, swim, 4x100 buid, 4x100 in 1:30 off 2min, warm-down	1hr as 2400m as 6 x 400 swim, pull, paddles, swim, 4x100 buid, 4x100 in 1:30 off 2min, warm-down	1hr as 2400m as 6 x 400 swim, pull, paddles, swim, 4x100 buid, 4x100 in 1:30 off 2min, warm-down			5
Bike			1hr as intervals set: 3min on/2min off x 10			3hrs as 80k stready with 3 x 5min efforts	1hr recovery easy ride	4
Run		1hr as 8 x hill reps, jog down			1hr as 5 x 1 mile repeats with 5min recoveries	0.5hr recovery easy jog	2hrs as 21k long steady run	4.5
Gym	1hour yoga / flexibility						1hour yoga / flexibility	2
Other1
Other2
Totals	2	2	2	1	2	3.5	4	16.5
Week4	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Total Hours
Swim	1hr as 2400m as 6 x 400 swim, pull, paddles, swim, 4x100 buid, 4x100 in 1:30 off 2min, warm-down	1hr as 2400m as 6 x 400 swim, pull, paddles, swim, 4x100 buid, 4x100 in 1:30 off 2min, warm-down	1hr as 2400m as 6 x 400 swim, pull, paddles, swim, 4x100 buid, 4x100 in 1:30 off 2min, warm-down	1hr as 2400m as 6 x 400 swim, pull, paddles, swim, 4x100 buid, 4x100 in 1:30 off 2min, warm-down	1hr as 2400m as 6 x 400 swim, pull, paddles, swim, 4x100 buid, 4x100 in 1:30 off 2min, warm-down			5
Bike			1hr as intervals set: 3min on/2min off x 10			3hrs as 80k stready with 3 x 5min efforts	1hr recovery easy ride	4
Run		1hr as 8 x hill reps, jog down			1hr as 5 x 1 mile repeats with 5min recoveries	0.5hr recovery easy jog	2hrs as 21k long steady run	4.5
Gym	1hour yoga / flexibility						1hour yoga / flexibility	2
Other1
Other2
Totals	2	2	2	1	2	3.5	4	16.5
Week5	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Total Hours
Swim	1hr as 2400m as 6 x 400 swim, pull, paddles, swim, 4x100 buid, 4x100 in 1:30 off 2min, warm-down	1hr as 2400m as 6 x 400 swim, pull, paddles, swim, 4x100 buid, 4x100 in 1:30 off 2min, warm-down	1hr as 2400m as 6 x 400 swim, pull, paddles, swim, 4x100 buid, 4x100 in 1:30 off 2min, warm-down	1hr as 2400m as 6 x 400 swim, pull, paddles, swim, 4x100 buid, 4x100 in 1:30 off 2min, warm-down	1hr as 2400m as 6 x 400 swim, pull, paddles, swim, 4x100 buid, 4x100 in 1:30 off 2min, warm-down			5
Bike			1hr as intervals set: 3min on/2min off x 10			3hrs as 80k stready with 3 x 5min efforts	1hr recovery easy ride	4
Run		1hr as 8 x hill reps, jog down			1hr as 5 x 1 mile repeats with 5min recoveries	0.5hr recovery easy jog	2hrs as 21k long steady run	4.5
Gym	1hour yoga / flexibility						1hour yoga / flexibility	2
Other1
Other2
Totals	2	2	2	1	2	3.5	4	16.5

CONTACTS

Jersey Triathlon Team Manager: timhjrogers@hougue.com

Assitant Jersey Triathlon Team Manager: Vaughan.Robinson@bennelongasset.com

Jersey Triathlon Team Coach: nick@tpscoach.com

Kind regards, Tim

Tim HJ Rogers

Mob 07797762051 | Skype timhjrogers

Jersey Triathlon Team Manager

Commonwealth Games Gold Coast 2018 http://www.gc2018.com/

Commonwealth Games Durban 2022 http://www.durban-2022.com/

Keywords #Triathlon #GoldCoast #Durban