One of my favourite race specific sessions is a trainer/track session. This type of session would be beneficial to any athlete that is two to four weeks out of competition. While full distance triathlons typically don’t require speedy transitions, most other distances do require these skills. This type of session preps the legs to run off the bike, but it also helps build the skills required to transition like a pro! For most age group triathletes, a session like this will be a brand new challenge. Bring your bike and your bike trainer to your local track, set up the trainer somewhere out of the way, and then set your running gear up near your start line. Try to keep your gear out of lanes 1-4 so you don’t get in the way of someone else’s workout.

Warm Up

RUN: 15 minutes building from an easy to aerobic effort

BIKE: 15 minutes at an aerobic effort, include 2 x 1 minutes at a tempo effort during the second half.

Main Set

BIKE: 8 minutes at your Half Distance effort

Jump off the bike, run over to your shoes, do your quickest transition, and start the run intervals immediately.

RUN: 2 x 800m at your Half Distance pace on 1 minute rest

Slowly work your way back onto your bike and spin easy for 4 minutes before starting the next set.

BIKE: 6 minutes at your Olympic Distance effort

Jump off the bike, run over to your shoes, do your quickest transition, and start the run intervals immediately.

RUN: 4 x 400m at your Olympic Distance pace on 1min rest

Slowly work your way back onto your bike and spin easy for 4 minutes before starting the next set.

BIKE: 4 minutes at your Sprint Distance effort

Jump off the bike, run over to your shoes, do your quickest transition, and start the run intervals immediately.

RUN: 1 x 800m at your Sprint Distance pace

Slowly work your way back onto your bike and spin easy for 4 minutes before starting the next set.

BIKE: 2 minutes at your Best Effort

Jump off the bike, run over to your shoes, do your quickest transition, and start the run intervals immediately.

RUN: 2 x 400m at your Best Effort on 1 minute rest

Cool Down

15 minutes easy spinning or 10 minutes easy jogging

AJ Baucco is an established long course professional triathlete from Cleveland, Ohio. He founded AJ Baucco Coaching LLC, which currently coaches nearly 50 age group triathletes from all over the country. He also runs an age group triathlon team called the “Baucco Squad”. In 2014, AJ Baucco was crowned the first ever Kona (Beer Mile) Champion. He has since been given legendary status on the Big Island.

Contact – ajbaucco@gmail.com

Websites – www.baucco.com, www.ajbcoaching.com, www.bauccosquad.com

Twitter – @irunshirtless

Instagram – @ajbaucco