TeamKattouf 12-week Olympic distance Tri training program-Beginner
12 weeks - $119.00
Total Hours: 74
Total Hours: 74
Welcome to the TeamKattouf 12-week Olympic distance Triathlon beginner training plan designed by Dr. Rick Kattouf and Cameron Dorn! Get ready for some fun...swim, bike, run, and weight training! Many times, weight/resistance training is missing in triathlon training plans. It is the weight training that will assist in building lean muscle, thereby, increasing power and strength. It is this power and strength that will help your swim, bike, and run. Plus, building lean muscle will help to increase your metabolism; who doesn't want a faster metabolism, right? This plan will take you through swim, bike, and run assessments. Following the run and bike assessments, I will walk you through determining your proper heart rate training zones. (pdf file is included when you purchase this plan; this will explain how to determine your hr zones). This plan averages 5-7.5 hours of training each week, therefore it is very manageable for the busy individual. We all lead busy lives, and time management is critical; this program will help you with that. If you are ready for a solid and systematic training plan, and you are ready to get into great shape, the TeamKattouf 12-week Oly tri plan is for you! I wish you the best in your training and racing endeavors!
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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 : Other
Consult Physician
Make sure to consult with your physician before beginning this exercise program.
Make sure to consult with your physician before beginning this exercise program.
Workout #2 : Run
Run Assessment
Planned Time: 0:40:00
SEE PDF ATATCHED ABOVE TO DETERMINE HR'S FOLLOWING ASSESSMENT; CLICK PAPER CLIP SYMBOL ABOVE TO THE LEFT OF 'OPTIONS' 5k Run Assessment to be performed on the treadmill. Warm up- 1 mile Mile 1- 2% grade Mile 2- 3% grade Mile 3- 4% grade Make sure to provide maximum effort throughout the 5k....PUSH IT! Perform a cool down of at least .5 mile to finish off the day.
Planned Time: 0:40:00
SEE PDF ATATCHED ABOVE TO DETERMINE HR'S FOLLOWING ASSESSMENT; CLICK PAPER CLIP SYMBOL ABOVE TO THE LEFT OF 'OPTIONS' 5k Run Assessment to be performed on the treadmill. Warm up- 1 mile Mile 1- 2% grade Mile 2- 3% grade Mile 3- 4% grade Make sure to provide maximum effort throughout the 5k....PUSH IT! Perform a cool down of at least .5 mile to finish off the day.
Workout #3 : Run
3 steady
Planned Time: 0:30:00
Half mile warm up. Followed by 3 miles in zones 2 and 3. Your HR shoud never approach the maximum of zone 3. Half mile cool down zone 2
Planned Time: 0:30:00
Half mile warm up. Followed by 3 miles in zones 2 and 3. Your HR shoud never approach the maximum of zone 3. Half mile cool down zone 2
Workout #4 : Bike
Smooth Ride
Planned Time: 1:00:00
Nice and smooth ride throughout. The key on this ride is just to become more and more comfortable with your machine. This can be done indoors or outside. Nice and steady throughout the whole of this ride
Planned Time: 1:00:00
Nice and smooth ride throughout. The key on this ride is just to become more and more comfortable with your machine. This can be done indoors or outside. Nice and steady throughout the whole of this ride
Workout #5 : Swim
Swim Assessment
Planned Time: 0:45:00
200 warm up 3 by 300's each with 30 seconds rest Make sure to record each 300 time. Adequate pacing is KEY! 200 cool down; Record each 300 time, and average the 3. Then, based on the average 300 time, determine your average 100. For example, if your three 300's were 4:20, 4:30, and 4:40; your average 300 time is 4:30; now, divide your 4:30 x 3 to get your average 100 time...this is 1:30. Another exaple, let's say your three 300's were 5:50, 6:00, 6:10; your average 300 time is 6:00; then divide this by 3, which equals 2:00, and that is your average 100 time per 300. As you progress through this pogram, your can now measure your improvement!
Planned Time: 0:45:00
200 warm up 3 by 300's each with 30 seconds rest Make sure to record each 300 time. Adequate pacing is KEY! 200 cool down; Record each 300 time, and average the 3. Then, based on the average 300 time, determine your average 100. For example, if your three 300's were 4:20, 4:30, and 4:40; your average 300 time is 4:30; now, divide your 4:30 x 3 to get your average 100 time...this is 1:30. Another exaple, let's say your three 300's were 5:50, 6:00, 6:10; your average 300 time is 6:00; then divide this by 3, which equals 2:00, and that is your average 100 time per 300. As you progress through this pogram, your can now measure your improvement!
Workout #6 : Strength
Upper Body Strength
Planned Time: 0:45:00
A bit of upper body strength work to follow the swim.
Planned Time: 0:45:00
A bit of upper body strength work to follow the swim.
Workout #7 : Day Off
Day Off
Enjoy! Make sure to stay off the feet as much as possible. Common recovery aids include: napping, listening to music, soaking in water, reading.
Enjoy! Make sure to stay off the feet as much as possible. Common recovery aids include: napping, listening to music, soaking in water, reading.
Workout #8 : Bike
Bike Assessment
Planned Time: 1:00:00
SEE PDF ATATCHED ABOVE TO DETERMINE HR'S FOLLOWING ASSESSMENT; CLICK PAPER CLIP SYMBOL ABOVE TO THE LEFT OF 'OPTIONS' Bike Assessment today. This is where we will determine our HR zones for the bike. This can be perfomed either outside or inside. I prefer inside due to limited variables. 20 minute warm up followed by this set. 5 minutes max output-record HR......PUSH THOSE PEDALS! 5 min recovery spin 20 minutes of all you got in the tank! Record HR 10 minute nice and easy cool down GREAT JOB!
Planned Time: 1:00:00
SEE PDF ATATCHED ABOVE TO DETERMINE HR'S FOLLOWING ASSESSMENT; CLICK PAPER CLIP SYMBOL ABOVE TO THE LEFT OF 'OPTIONS' Bike Assessment today. This is where we will determine our HR zones for the bike. This can be perfomed either outside or inside. I prefer inside due to limited variables. 20 minute warm up followed by this set. 5 minutes max output-record HR......PUSH THOSE PEDALS! 5 min recovery spin 20 minutes of all you got in the tank! Record HR 10 minute nice and easy cool down GREAT JOB!
Workout #9 : Run
Long Run
Planned Time: 0:50:00
Get those legs going with a 50 minute long run today. Make sure to stay within HR zones 1 and 2 throughout the run
Planned Time: 0:50:00
Get those legs going with a 50 minute long run today. Make sure to stay within HR zones 1 and 2 throughout the run