Asia-Pacific 70.3 World Championships (Phuket, Thailand) - 12 Week Plan
12 weeks - $199.00
This 12 week training plan for Asia Pacific 70.3 World Championships is written by coaches Ben Greenfield and Graeme Turner - two veterans of racing in Thailand. Learn from their insider knowledge about how to prep for the hills, the heat and the unique course in Phuket - with zero guesswork. You'll get detailed workouts for every day of the entire 3 months leading up to the race - and arrive on the beach in Thailand with 100% confidence that you'll finish strong.
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 : Strength
Strength 1
Planned Time: 0:00:00
Strength 1 - Complete "Body Weight Only I" from Top 12 Resistance Training Routines for Triathletes (free for Rock Star Triathlete Academy Kona members) 4x through each Superset, 15 repetitions for each exercise.
Planned Time: 0:00:00
Strength 1 - Complete "Body Weight Only I" from Top 12 Resistance Training Routines for Triathletes (free for Rock Star Triathlete Academy Kona members) 4x through each Superset, 15 repetitions for each exercise.
Workout #2 : Bike
TTT, road, 3M
Planned Time: 0:00:00
Tempo Time Trial (TTT). Warm-up about 20 minutes. Then time trial for 40 minutes at a cadence of 80-90rpm, in your racing position. Try to choose a flat course and maintain an intensity that causes you to breathe hard and the legs to burn. You must, however, be able to maintain cadence. Record your average heart rate for the final 30 minutes of this ride. If you have a power meter, also record power. This will be your bike lactate threshold heart rate (LTHR), or bike lactate threshold power. Cool-down well.
Planned Time: 0:00:00
Tempo Time Trial (TTT). Warm-up about 20 minutes. Then time trial for 40 minutes at a cadence of 80-90rpm, in your racing position. Try to choose a flat course and maintain an intensity that causes you to breathe hard and the legs to burn. You must, however, be able to maintain cadence. Record your average heart rate for the final 30 minutes of this ride. If you have a power meter, also record power. This will be your bike lactate threshold heart rate (LTHR), or bike lactate threshold power. Cool-down well.
Workout #3 : Other
Base Day Nutrition
IF YOU ARE VIEWING THIS IN "PREVIEW" MODE, THE ACTUAL MEALS ARE NOT GOING TO APPEAR. TO SEE THE MEALS, YOU'LL NEED TO ACTIVATE THE PLAN IN TRAININGPEAKS 3.0! THIS IS VERY EASY TO DO AND YOU CAN E-MAIL ben@bengreenfieldfitness.com WITH ANY QUESTIONS. For the base day nutrition, there is no pre-workout meal, but you can use any of the snacks, breakfast, lunch or dinner prior to a workout. In a busy triathlete's life, sometimes it is better to be practical than ideal, and while it would be best to get 300-400 calories of a complex carbohydrate 3 hours before a workout, this just isn't realistic on a typical workout day. Make sure to consume a post-workout meal within 20 minutes of finishing your routine, then you can eat another snack or meal 45 minutes to 2 hours later.
IF YOU ARE VIEWING THIS IN "PREVIEW" MODE, THE ACTUAL MEALS ARE NOT GOING TO APPEAR. TO SEE THE MEALS, YOU'LL NEED TO ACTIVATE THE PLAN IN TRAININGPEAKS 3.0! THIS IS VERY EASY TO DO AND YOU CAN E-MAIL ben@bengreenfieldfitness.com WITH ANY QUESTIONS. For the base day nutrition, there is no pre-workout meal, but you can use any of the snacks, breakfast, lunch or dinner prior to a workout. In a busy triathlete's life, sometimes it is better to be practical than ideal, and while it would be best to get 300-400 calories of a complex carbohydrate 3 hours before a workout, this just isn't realistic on a typical workout day. Make sure to consume a post-workout meal within 20 minutes of finishing your routine, then you can eat another snack or meal 45 minutes to 2 hours later.
Workout #4 : Swim
1000 TT
Planned Time: 0:00:00
WU: Start slow and gradually build pace/effort. 100 swim, 100 kick, 100 swim, 100 kick. MS: This set will establish your “T-time.” After the warm-up, swim 1000 yards/meters at a constant pace and good effort—as if racing. Record the time in your log. Record your average pace per 100. This pace will be called your “T-pace.” CD: At and easy pace/effort swim 500. Total—1900
Planned Time: 0:00:00
WU: Start slow and gradually build pace/effort. 100 swim, 100 kick, 100 swim, 100 kick. MS: This set will establish your “T-time.” After the warm-up, swim 1000 yards/meters at a constant pace and good effort—as if racing. Record the time in your log. Record your average pace per 100. This pace will be called your “T-pace.” CD: At and easy pace/effort swim 500. Total—1900
Workout #5 : Run
LT test, 30' TT, avg HR?
Planned Time: 0:00:00
Warm up well. Then run a 30 minute time trial on flat course/track. Run so that your speed at the end is very similar to your speed at the beginning. You should be breathing hard and legs should be burning, but you should still able to maintain good form. Punch HR monitor ''lap'' button 10 minutes into Time Trial. Average heart rate for last 20 minutes predicts lactate threshold heart rate for the run (LTHR). Record this number as your run LTHR.
Planned Time: 0:00:00
Warm up well. Then run a 30 minute time trial on flat course/track. Run so that your speed at the end is very similar to your speed at the beginning. You should be breathing hard and legs should be burning, but you should still able to maintain good form. Punch HR monitor ''lap'' button 10 minutes into Time Trial. Average heart rate for last 20 minutes predicts lactate threshold heart rate for the run (LTHR). Record this number as your run LTHR.
Workout #6 : Strength
Strength 2
Planned Time: 0:00:00
Strength 2 - Complete "Extreme Core I", 3-4x through, 12 reps for each exercise.
Planned Time: 0:00:00
Strength 2 - Complete "Extreme Core I", 3-4x through, 12 reps for each exercise.
Workout #7 : Bike
Power Set
Planned Time: 0:00:00
Warm-up 20 minutes as follows: 5 minutes easy, 5x1 minutes LTHR with 1 minute recovery after each, 5 minutes easy. Then perform one 60 second effort at maximum pace. These need to very difficult, and heart rate must be at maximum by the end of 30 seconds and continue near maximum for the final 30 seconds. 100%. Recover 4 minutes. Perform 6-8 repeats with 4 minutes recovery after each. Cool-down easy with remaining time.
Planned Time: 0:00:00
Warm-up 20 minutes as follows: 5 minutes easy, 5x1 minutes LTHR with 1 minute recovery after each, 5 minutes easy. Then perform one 60 second effort at maximum pace. These need to very difficult, and heart rate must be at maximum by the end of 30 seconds and continue near maximum for the final 30 seconds. 100%. Recover 4 minutes. Perform 6-8 repeats with 4 minutes recovery after each. Cool-down easy with remaining time.
Workout #8 : Run
Intervals, track, 6x800, 3k pace
Planned Time: 0:00:00
Track or pre-measured distance. Warm up with 10-20 minute jog, then run 4-5 x 800m at maximum sustainable pace, which should be LTHR +10-20 beats. 1:1 work:rest ratio, walk for recovery, no jogging or running. Easy cool-down jog.
Planned Time: 0:00:00
Track or pre-measured distance. Warm up with 10-20 minute jog, then run 4-5 x 800m at maximum sustainable pace, which should be LTHR +10-20 beats. 1:1 work:rest ratio, walk for recovery, no jogging or running. Easy cool-down jog.
Workout #9 : Swim
Slow Endurance 400's
Planned Time: 0:00:00
200m warm-up. Then swim 5x400 at T-Pace, with 40 second rest between each 400. 200m cool-down.
Planned Time: 0:00:00
200m warm-up. Then swim 5x400 at T-Pace, with 40 second rest between each 400. 200m cool-down.