Training with MTC

We operate a 3 level system within the club for swim, bike and run with each of our training sessions aimed one or more of these levels. This helps ensure the training is appropriate and makes the best use of our facilities.

You can be at a different level for each discipline so you could be a developer for swimming and advanced for cycling and running. The criteria for each level encompasses both a performance target (e.g. to be able to complete a 5k run in under 30 minutes) and a level of technical competence (e.g. be able to breath to either side whilst swimming front crawl). It’s important you know which level you are in order to turn up to the right sessions.

If you aren’t sure then come along to one of the beginner sessions first and speak to the lead coach at the session. They will help you find the most appropriate level for you. It is possible to attend sessions at a lower level as long as you don’t affect the training of those that the session is aimed at. We do not recommend that you attend sessions aimed at a higher level than you are currently. However there may be times when a member of the coaching team suggests you give it a try for an occasional session to see how you find it.


  • Able to complete 1 hour session in pool
  • Willingness to learn
  • Healthy and able to take part is only real requirement
  • Clean and well maintained bike
  • Understand and follow highway code
  • Be able to perform basic bike handling techniques for road riding, cornering, mount/dismount, gear selection, riding n groups (include riding less than 1.5m behind rider in front), braking
  • Ride 20+ miles and for 1.5 hours plus
  • Ideally run at least one other time per week
  • Healthy and able to take part is only real requirement


  • Faster than 7.15 for 400m
  • Can use pool clock effectively
  • Understand and maintain pool ettiquette
  • Understand majority of freestyle swim drills
  • Pace judgement awareness


  • Complete 30+ miles 2-4 hour ride time
  • Hold 20-30 km/h average speed
  • Able to climb and descend safely
  • Basic knowledge of navigation so can find way home if lose group


  • Complete 3k in 13 minutes or complete 5k in 22 minutes
  • Understand basic run drills
  • Understand track ettiquette
  • Run at least one other session per week, ideally 60min plus and maybe additional sessions.



  • Faster than 6min for 400m Freestyle
  • Able to complete sets in all 4 strokes
  • Pace judgement in freestyle sets to within 2-3 secs
  • Knowledge of wide range of swim drills
  • Tumble turn in sets
  • Complete 50+ miles 3.5 hours plus
  • Ride safely and effectively in groups, climb and descend at higher speeds
  • Maintain 30 km/h average ride speed
  • Find way home if get dropped
  • Sub 11min 3k Time or sub 19min 5k time
  • Understand range of run drills
  • Run with good form and technique
  • Run with good track ettiquette
  • Be running two other sessions per week as a minimum long run 90min plus and other threshold/tempo session