Phase Two: Aerobic Capacity Training
MelRad Multisports proven methods of developing athlete potential is crystallized into easy to follow weekly programming in the MelRad Club Subscription.
The overall plan details are supported by coaching videos (Coach On Demand) and education. Athletes are supported by monthly meetups with Melanie during coaching “Office Hours” explaining direction and a forum for athletes to communicate with each other.
Each week offers two swim, two run and two bike workouts. Athletes are encouraged to fill out the remaining volume of training they have time and capacity for with additional zone 1/2 endurance or easy work. Strength and Functional mobility is built into the programming.
Access resources to build fundamental athleticism to build a solid platform of endurance specific fitness
CONSISTENT BUILD OF TRAINING VOLUME.
The only way to be a better endurance athlete is to maintain consistency and build hours of low intensity training. The MelRad Club program is a self directed plan progressively increases training hours while keeping the training motivating and appropriately challenging for the time of year and your training experience.
EXECUTE THE PROPER TRAINING PRESCRIPTION.
The Melrad squad has developed world champions, kona contenders and podium finishers who have never stood on a podium in their adult life. Take the guesswork out of what you should be doing for training and how and let melanie mcquaid’s extensive experience in endurance sport get your ready for your first or best triathlon! How to juggle a variety of goals, in a variety of disciplines is the MelRad specialty. Keeping athletes healthy by programming the right workouts at the right time is the primary road to consistency. Be confident the subscription will get the club ready to race when racing resumes.
Athletes have autonomy and decide when they execute workouts but lean on the club to stay stoked and fired up about triathlon. The subscription creates feedback on progress in the closed group on facebook and monthly meetups for advice and explanations.
PROGRESS THROUGH THE SEASON
The program is designed to build to race specific fitness in the summer months. The program is geared towards major events specific to the calendar and can be adapted to any race you plan to attend.
PHASE I: technique and base build.
Two months of base building is important for beginners. This is a key time to work on run specific technique, weight room functional strength and sport specific skills. For triathletes, programming for swimming is focused primarily on body position and triathlon swim technique.
PHASE II: Endurance capacity.
This three month phase is focused on endurance capacity. Base specific fitness along with top end capacity. Both run and cycling efficiency are targeted and steady mileage for swimming. For cyclists this is a key foundation phase for building strength both in and out of the weightroom and building a robust legspeed capacity. For running, this is a key phase focused on run economy.
PHASE III: SHARPENING PHASE.
In this phase some higher end fitness and speed is built before transitioning to race specific workouts. This phase will set in place qualities needed to maximize specific fitness requirements.
PHASE IV: SPECIFIC PHASE
In this phase athletes will begin to work on pacing, nutrition and tactics. Workouts emphasize pacing and execution of the demands of the season.
PHASE V: TAPER PHASE.
This tapering and racing phase is where athletes rest, race, recover and repeat.
These are the workouts to do for your success and race readiness.
Six workouts EACH WEEK.
Athletes will receive six workouts per week to complete on their schedule. These are the key sessions around which further frequency or volume can be planned. Each session is assigned a priority and explained as to what the objective of that workout is.
PLAN ACCOUNTABILITY AND FEEDBACK
Monthly meetups on Zoom are implemented to explain the programming and answer questions and a closed FB group will be used to have athletes interact with each other.
The monthly meetup is created so athletes can ask questions. Educate yourself further here and ask questions about your training, your experiences and your performances.
You learn through reading workouts, watching COD videos and interacting in the monthly meetup. Read, listen, view, participate in discussion and help others.
READ THE DETAILED WORKOUT WRITTEN FILE.
VIEW any suggested VIDEOs
EXECUTE THE TRAINING SESSIONS.
DISCUSS YOUR SESSIONS IN THE FACEBOOK FORUM
You can sign-in to your account to check the status of upcoming workouts and review prior workouts.
PRICING for MelRad Club Individual Subscription
(PAID $270 QUARTERLY/EVERY 3 MONTHS)
This program requires GST for Canadian athletes