Olympic Distance Triathlon Training Plan by Trismarter.com (beginner-intermediate)
12 weeks - $100.00
Total Miles: 699
Total Hours: 86
Total Miles: 699
Total Hours: 86
This training plan is intended for a beginnner-interrmediate level athlete capable of training 8-12 hours per week (with training time weighted towards weekend).
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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 : Swim
Swim 1 (8x100)
Planned Time: 0:45:00
Warm-up: 200 freestyle swim 100 kick with kick board 200 freestyle with a pull-buoy Main Set: Swim freestyle: 8x100 on 20 seconds rest Cool Down: 200 choice of stroke
Planned Time: 0:45:00
Warm-up: 200 freestyle swim 100 kick with kick board 200 freestyle with a pull-buoy Main Set: Swim freestyle: 8x100 on 20 seconds rest Cool Down: 200 choice of stroke
Workout #2 : Strength
Extended Endurance
Planned Time: 1:00:00
After warm up (easy cycling, stair master or treadmill of 5-10 mins) do 2 sets of 20 repetitions per set of the following. The weight should be enough so that by the end of the last set, you could do 2-3 more repetitions. Record weight for each exercise. Switch between upper body and lower body exercises with no more than 30 seconds rest in between each set. Lower: Squat Leg Press Bench Step Up Calf Raise Lunges Upper: Triceps Extension Shoulder Press Lat Pulldown Bicep Curl Bench Press Seated or Bent-over Row
Planned Time: 1:00:00
After warm up (easy cycling, stair master or treadmill of 5-10 mins) do 2 sets of 20 repetitions per set of the following. The weight should be enough so that by the end of the last set, you could do 2-3 more repetitions. Record weight for each exercise. Switch between upper body and lower body exercises with no more than 30 seconds rest in between each set. Lower: Squat Leg Press Bench Step Up Calf Raise Lunges Upper: Triceps Extension Shoulder Press Lat Pulldown Bicep Curl Bench Press Seated or Bent-over Row
Workout #3 : Other
Introduction
Welcome to the Olympic Distance Triathlon Training Plan by Trismarter. We hope that you find this plan helpful in your training for olympic distance triathlon. We've tried our best to keep the plan realistic yet challenging for someone who can train 8-12 hours per week. We've also included links to videos and websites where appropriate so keep an eye out for those! . Finally, we'd like to offer support of this plan should you have questions along the way. We can be reached via email at info@trismarter.com. We'll do our best to get back to you ASAP. . Please also visit http://www.trismarter.com to learn more about our personalized services including Tri4Life coaching, Eat2Win Sports Nutrition Services and Tri2Lose weight loss solutions. . Thanks again for choosing Trismarter and good luck!
Welcome to the Olympic Distance Triathlon Training Plan by Trismarter. We hope that you find this plan helpful in your training for olympic distance triathlon. We've tried our best to keep the plan realistic yet challenging for someone who can train 8-12 hours per week. We've also included links to videos and websites where appropriate so keep an eye out for those! . Finally, we'd like to offer support of this plan should you have questions along the way. We can be reached via email at info@trismarter.com. We'll do our best to get back to you ASAP. . Please also visit http://www.trismarter.com to learn more about our personalized services including Tri4Life coaching, Eat2Win Sports Nutrition Services and Tri2Lose weight loss solutions. . Thanks again for choosing Trismarter and good luck!
Workout #4 : Bike
Mod-Hard Intervals
Planned Time: 1:00:00
Begin warming up with some easy spinning (cadence 90-100rpm), gradually increase the intensity to a Steady effort. Main Set: 3x10:00 @ Mod-Hard effort on 2:00 recoveries. Finish the remaining time spinning easy with a high cadence.
Planned Time: 1:00:00
Begin warming up with some easy spinning (cadence 90-100rpm), gradually increase the intensity to a Steady effort. Main Set: 3x10:00 @ Mod-Hard effort on 2:00 recoveries. Finish the remaining time spinning easy with a high cadence.
Workout #5 : Run
Steady Run w/Drills
Planned Time: 0:30:00
Prior to this workout, take a look at this set of running drills: http://www.youtube.com/watch?v=vcH97Dx8VCk Running drills are an important part of improving your running efficiency, and often they help prevent injury. Run on a flat course, maximizing your time at a comfortable, Steady pace. Towards the end of your run, do 2-3x10 seconds of the high knee with a skip drill as in the example video. Finish with some easy jogging.
Planned Time: 0:30:00
Prior to this workout, take a look at this set of running drills: http://www.youtube.com/watch?v=vcH97Dx8VCk Running drills are an important part of improving your running efficiency, and often they help prevent injury. Run on a flat course, maximizing your time at a comfortable, Steady pace. Towards the end of your run, do 2-3x10 seconds of the high knee with a skip drill as in the example video. Finish with some easy jogging.
Workout #6 : Other
Reading Assignment 1
Planned Time: 0:00:00
Reading Assignment: Recovery nutrition is incredibly important as you begin a structured training program for triathlon. Attached is a white paper from the Trismarter Reference Library we'd like you to read as you begin your first week of training. http://www.trismarter.com/articles/reloading-for-rapid-recovery When appropriate, we'll add other "reading assignments" to your off-day.
Planned Time: 0:00:00
Reading Assignment: Recovery nutrition is incredibly important as you begin a structured training program for triathlon. Attached is a white paper from the Trismarter Reference Library we'd like you to read as you begin your first week of training. http://www.trismarter.com/articles/reloading-for-rapid-recovery When appropriate, we'll add other "reading assignments" to your off-day.
Workout #7 : Day Off
Planned Time: 0:00:00
Actively focus on recovery today: 1) stay off of legs all you can, 2) watch nutrition closely (healthy carbs, lean protein, and good fats), 3) stretch, and 4) drink when thirsty. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music.
Workout #8 : Bike
Technique and Skills (Spin-ups)
Planned Time: 1:00:00
This workout can be done on the road or on a bike trainer. Begin with a warm up for 15 minute, include easy spinning at a comfortably high cadence (85-95 rpm), and a couple moderately high, but short efforts lasting no more than a minute. Main set: Spin-ups. A spin-up consists of a the cyclist pedalling at the fastest possible rotation of the pedals he or she can maintain with good form while seated on the saddle. The best way to achieve this high rpm is to spin as fast as you can until you start to bounce on the saddle, then back-off slightly. Hold this for 30 seconds. Recover fully and repeat 3-5 times. Consistent practice of this drill will increase your pedalling efficiency. Cool down with some easy spinning for the remaining time.
Planned Time: 1:00:00
This workout can be done on the road or on a bike trainer. Begin with a warm up for 15 minute, include easy spinning at a comfortably high cadence (85-95 rpm), and a couple moderately high, but short efforts lasting no more than a minute. Main set: Spin-ups. A spin-up consists of a the cyclist pedalling at the fastest possible rotation of the pedals he or she can maintain with good form while seated on the saddle. The best way to achieve this high rpm is to spin as fast as you can until you start to bounce on the saddle, then back-off slightly. Hold this for 30 seconds. Recover fully and repeat 3-5 times. Consistent practice of this drill will increase your pedalling efficiency. Cool down with some easy spinning for the remaining time.
Workout #9 : Swim
Swim 2 (pacing 300's)
Planned Time: 0:45:00
Warm-up: 200 freestyle swim 200 drill (start with the three drills demonstrated in this link by triathlon legend Dave Scott: http://www.youtube.com/watch?v=GUULNJEdKU8 100 kick with kick board Main Set: 2x300 BUILD on 30 seconds rest. Begin each 300 easy, increasing your pace every 100. The third 100 should be fast! Cool Down: 300 as 100 easy swim, 100 kick, 100 easy swim.
Planned Time: 0:45:00
Warm-up: 200 freestyle swim 200 drill (start with the three drills demonstrated in this link by triathlon legend Dave Scott: http://www.youtube.com/watch?v=GUULNJEdKU8 100 kick with kick board Main Set: 2x300 BUILD on 30 seconds rest. Begin each 300 easy, increasing your pace every 100. The third 100 should be fast! Cool Down: 300 as 100 easy swim, 100 kick, 100 easy swim.