Training – Glasgow Triathlon Club

GTC Squads

Glasgow Triathlon Club prides itself on being welcoming and inclusive to athletes with a wide range of goals, needs and aspirations. To best serve all of our many members, we operate a squad structure that enables the club to provide the highest quality of coaching.

GTC Squads

Swim, bike & run for all

GTC offers regular sessions for members that focus on swimming, cycling and running . Our sessions are delivered under the guidance of qualified coaches, while there are also informal, non-coached sessions that are organised by members.

(When you join the club you can also join our busy Facebook page.)

The sessions cater for all levels of ability and you are welcome to take part in as few or as many as you wish. We pride ourselves on welcoming all athletes.

Training during Covid-19 lockdown

We have launched an “at home” training plan for club members during the Covid-19 lockdown. To support this we ask, if you can afford it, to pay £5 per week via the booking system. The fee will help us to pay our coaches to produce this content. If you cant afford it due to change in circumstances simply join in.

Most sessions are offered via Zoom. There are also a number of “stay local” solo challenges to join. The training events are accessed via the Glasgow Tri Club Facebook page.

GTC Squads

During the normal training schedule, the club operates a “squads” programme. We follow an Annual Training Plan to ensure all abilities and aspirations are catered for. Please take a look at GTC squads to find out the best coached sessions for you.

The first session is free and then we ask that you join the club. Please use the booking system to sign up for training sessions.

For seniors training see winter programme and summer programme.

Swim Squads

We operate a squad structure that enables the club to provide the highest quality of coaching.

Swim Squads

Winter Training

This GTC winter training programme runs from the end of September until spring.

Winter Training

Summer Training

This GTC training programme runs from spring to autumn.

Summer Training

Annual Training Plan

Training Intensities

INTENSITIES	Rate of Perceived Effort (RPE)
EASY (recovery)	< 5/10	50%	easy to talk, long term sustainable (but maybe a bit dull…)
AEROBIC (low > high)	5 – 7/10	50% – 79%	talk every now and then, sustainable
THRESHOLD (race pace)	8/10	80-89%	struggling to talk, sustainable for measured distance or duration (ie. race)
FAST (V02max)	9/10	90-99%	can’t talk, short duration, expect to fail
SPRINT (max)	10/10	100%	don’t even think about talking, not sustainable beyond immediate effort

You can work on establishing your own training zones using this spreadsheet. This will serve only as a guide to your possible achievements.

Pace and volume chart

For junior training see the youth section.

Paratriathlon

Everyone is welcome to compete in triathlon regardless of their abilities. At Glasgow Triathlon Club we have athletes with a wide range of abilities and varying goals (from keeping fit to qualifying for national or international competition). We aim to work with each person to help them to achieve their goals.

Paratriathlon