Producing a plan for a
triathlon
Apply knowledge to produce a plan for a physical activity
programme or experience
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


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.
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current level of fitness
Safety and risk management
Programme design
Methods of training
Principles of training
Diet and nutrition
Task 1: Initial Planning

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
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
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

What physiological aspects will you
monitor, why and how?
Energy systems
Muscular
adaptations
Physiological
Aspects
Heart adaptation
lungs adaptation
Physiological Components of Your
Programme
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
Time Management
Microcycles
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
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
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
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
[42]
Structure your weekly weight training program.
WEEK
/
/
/
to
/
NAME
GOALS
WARM UP
ACTIVITY
DAYS:
SETS
REPS
TIME
SETS
REPS
WEIGHT
SETS
REPS
WEIGHT
SETS
REPS
SETS
REPS
DIST
INTENSITY**
NOTES
REST TIME
NOTES
%1RM*
REST TIME
NOTES
WEIGHT
%1RM*
REST TIME
NOTES
TIME
DIST
INTENSITY**
NOTES
INTERVAL TRAINING
EXERCISES
DAYS:
CONTINUOUS TRAINING
EXERCISES
DAYS:
PLYOMETRIC TRAINING
EXERCISES
DAYS:
COOL DOWN
ACTIVITY
DAYS:
[42]
* 1RM - Current One Rep Max (for reference)
** Intensity: easy/medium/hard or
poor/good/excellent
WORKOUT CHART
[42]
Structure your weekly weight training program.
WEEK
/
/
/
to
/
NAME
GOALS
WARM UP
ACTIVITY
DAYS:
SETS
REPS
TIME
SETS
REPS
WEIGHT
SETS
REPS
WEIGHT
SETS
REPS
SETS
REPS
DIST
INTENSITY**
NOTES
REST TIME
NOTES
%1RM*
REST TIME
NOTES
WEIGHT
%1RM*
REST TIME
NOTES
TIME
DIST
INTENSITY**
NOTES
CORE BODY - STRENGTH/ENDURANCE TRAINING
EXERCISES
DAYS:
UPPER BODY - STRENGTH/ENDURANCE TRAINING
EXERCISES
DAYS:
LOWER BODY - STRENGTH/ENDURANCE TRAINING
EXERCISES
DAYS:
COOL DOWN
ACTIVITY
DAYS:
[42]
* 1RM - Current One Rep Max (for reference)
** Intensity: easy/medium/hard
or poor/good/excellent
SAFETY CONSIDERATIONS
EXERCISES
EVALUATION/REFLECTION
EXERCISES