Outside's Triathlon Training by Matt Dixon
20 weeks - $24.95
Total Miles: 5
Total Hours: 108
Total Miles: 5
Total Hours: 108
TRIPLE THREAT
To finish any intermediate-distance race--e.g., the 1.5-mile swim, 18-mile bike ride, and 8-mile run Alcatraz summer triathlon--without suffering, you'll need to put in equal time in the pool, on the bike, and on the road. This simple plan, developed by Matt Dixon (purplepatchfitness.com), coach of Ironman World Championship runner-up Chris Lieto, spreads the training over five months, letting you gradually build up stamina and strength in three sports without them taking over your life. You should schedule the start of your training five months before your target race day. If you've got time to spare before your training begins, take a swim class, get your gear dialed, and sign up for a warm-up sprint-distance tri to get some experience.
To finish any intermediate-distance race--e.g., the 1.5-mile swim, 18-mile bike ride, and 8-mile run Alcatraz summer triathlon--without suffering, you'll need to put in equal time in the pool, on the bike, and on the road. This simple plan, developed by Matt Dixon (purplepatchfitness.com), coach of Ironman World Championship runner-up Chris Lieto, spreads the training over five months, letting you gradually build up stamina and strength in three sports without them taking over your life. You should schedule the start of your training five months before your target race day. If you've got time to spare before your training begins, take a swim class, get your gear dialed, and sign up for a warm-up sprint-distance tri to get some experience.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Run
Run
Planned Time: 0:30:00
20-40 min. easy run
Planned Time: 0:30:00
20-40 min. easy run
Workout #2 : Strength
Core
Planned Time: 0:00:00
These exercises are designed to strengthen your core.
Planned Time: 0:00:00
These exercises are designed to strengthen your core.
Workout #3 : Swim
Swim
Planned Time: 0:35:00
Swim for 30-40 min., Z1 (very, very easy; just moving blood around the body; under 50% of max effort) to Z2 (easy endurance; 50-60% of max effort). Focus on technique.
Planned Time: 0:35:00
Swim for 30-40 min., Z1 (very, very easy; just moving blood around the body; under 50% of max effort) to Z2 (easy endurance; 50-60% of max effort). Focus on technique.
Workout #4 : Day Off
Rest Day
Workout #5 : Swim
Swim
Planned Time: 0:38:00
Swim for 30-45 min., Z1 (very, very easy; just moving blood around the body; under 50% of max effort) to Z2 (easy endurance; 50-60% of max effort).
Planned Time: 0:38:00
Swim for 30-45 min., Z1 (very, very easy; just moving blood around the body; under 50% of max effort) to Z2 (easy endurance; 50-60% of max effort).
Workout #6 : Strength
Core
Planned Time: 0:00:00
These exercises are designed to strengthen your core.
Planned Time: 0:00:00
These exercises are designed to strengthen your core.
Workout #7 : Bike
Ride
Planned Time: 1:38:00
Ride 75 min. to 2 hrs., Z1 (very, very easy; just moving blood around the body; under 50% of max effort) to Z2 (conversational effort; you should be able to hold this pace for extended duration without fatigue; 50-60% of max effort). Z3 (higher intensity; strong but not breathless; you should be able to answer questions but not tell a story) on hills.
Planned Time: 1:38:00
Ride 75 min. to 2 hrs., Z1 (very, very easy; just moving blood around the body; under 50% of max effort) to Z2 (conversational effort; you should be able to hold this pace for extended duration without fatigue; 50-60% of max effort). Z3 (higher intensity; strong but not breathless; you should be able to answer questions but not tell a story) on hills.
Workout #8 : Run
Run
Planned Time: 0:55:00
Run 40-70 min., Z1 (very, very easy; just moving blood around the body; under 50% of max effort) to Z2 (conversational effort; you should be able to hold this pace for extended duration without fatigue; 50-60% of max effort). Walk every 8th minute.
Planned Time: 0:55:00
Run 40-70 min., Z1 (very, very easy; just moving blood around the body; under 50% of max effort) to Z2 (conversational effort; you should be able to hold this pace for extended duration without fatigue; 50-60% of max effort). Walk every 8th minute.
Workout #9 : Day Off
Rest Day