Olympic Distance Triathlon Training Plan (Customized)
13 weeks - $100.00
Total Miles: 189
Total Hours: 115
Total Miles: 189
Total Hours: 115
This is a fully Idividualized Olympic Distance Triathlon Training Plan individualy designed for your to achieve your Triathlon Goals no matter what level of athletes you are. Following our coaches analysis of your triathlete questionnaire (this will be e mailed through to you or you will find it on the attached plan description) your customized plan will be designed by Richard Laidlow an experienced and qualified coach, if you have any questions he can be contacted at richard@sancture-sportifs.com.
This triathlon training plan is for all level of athletes as it is individualy customized to fit into your lifestyle, level and ability but it assumes that the participant can accomplish the following. Complete 1000m of swimming using any stroke without stopping. 60 minutes of cycling without stopping and a easy 45-minute jog without stopping.
This triathlon training plan is for all level of athletes as it is individualy customized to fit into your lifestyle, level and ability but it assumes that the participant can accomplish the following. Complete 1000m of swimming using any stroke without stopping. 60 minutes of cycling without stopping and a easy 45-minute jog without stopping.
Download description file
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 : Custom
Triathlete Questionnare
Planned Time: 1:00:00
Recieve the triathletes questionnare, please fill the questionnare in with as much information as possible.Once you have finshed the questionnare please e-mail it to me at richard@sancture-sportifs.com
Planned Time: 1:00:00
Recieve the triathletes questionnare, please fill the questionnare in with as much information as possible.Once you have finshed the questionnare please e-mail it to me at richard@sancture-sportifs.com
Workout #2 : Custom
Phone call from your coach
Planned Time: 0:30:00
Richard will call you at a time that suits you (please email Richard with a number of days and times that would suit you).
Planned Time: 0:30:00
Richard will call you at a time that suits you (please email Richard with a number of days and times that would suit you).
Workout #3 : Other
Custom
This is an example of what your training will look over the next 12 weeks, it will be individual customized for you and your goals as well as your level.
This is an example of what your training will look over the next 12 weeks, it will be individual customized for you and your goals as well as your level.
Workout #4 : Swim
Custom
Planned Time: 0:45:00
w/u: 4x100m easy swim rest 15 sec 10x100m as: 4 are swum EASY (20sec rest) Every 5th 100m effort ALL OUT (20sec rest) c/d: 2x100m easy (with paddle/pb)
Planned Time: 0:45:00
w/u: 4x100m easy swim rest 15 sec 10x100m as: 4 are swum EASY (20sec rest) Every 5th 100m effort ALL OUT (20sec rest) c/d: 2x100m easy (with paddle/pb)
Workout #5 : Run
Custom
Planned Time: 0:30:00
5 mins w/u 20 mins Moderate run, focus on a cadence of 90 spm+. 5mins c/d
Planned Time: 0:30:00
5 mins w/u 20 mins Moderate run, focus on a cadence of 90 spm+. 5mins c/d
Workout #6 : Brick
Custom
Planned Time: 0:50:00
Bike: 20min easy w/u 5 X power stomps [1min hard at maximum resistance with 1min VERY EASY recovery] Make each effort ALL OUT against VERY HIGH resistance! you can’t push any harder because the resistance is so high! We are aiming for wobbly legs 10 mins easy spin c/d Run: 10 mins easy as soon as you have finished your bike session focus on a stride of 90spm
Planned Time: 0:50:00
Bike: 20min easy w/u 5 X power stomps [1min hard at maximum resistance with 1min VERY EASY recovery] Make each effort ALL OUT against VERY HIGH resistance! you can’t push any harder because the resistance is so high! We are aiming for wobbly legs 10 mins easy spin c/d Run: 10 mins easy as soon as you have finished your bike session focus on a stride of 90spm
Workout #7 : Swim
Custom
Planned Time: 1:00:00
600 oc w/up 4x50m single arm 25m each arm rest 15 sec Focus on gliding for 0.5sec before pulling 3x250m Cr increase speed each 50m rest 20 sec 4x50m cr as 25m easy, 25m all out ( on the all out aim to get 30% of your speed from your legs) rest 10 300 c/d not cr
Planned Time: 1:00:00
600 oc w/up 4x50m single arm 25m each arm rest 15 sec Focus on gliding for 0.5sec before pulling 3x250m Cr increase speed each 50m rest 20 sec 4x50m cr as 25m easy, 25m all out ( on the all out aim to get 30% of your speed from your legs) rest 10 300 c/d not cr
Workout #8 : Bike
Easy Bike
Planned Time: 0:45:00
45 mins easy ride on the stationary trainer or road
Planned Time: 0:45:00
45 mins easy ride on the stationary trainer or road
Workout #9 : Bike
On the stationary bike
Planned Time: 1:00:00
w/u 15 mins 4x30 sec single leg with 30 easy spin 3 x 5 mins Comfortable Uncomfortable pace easy spin 3 mins, hold a cadence of 80rpm to help build strength also do not pull on the bars c/d 10 mins easy spin at 60 rpm
Planned Time: 1:00:00
w/u 15 mins 4x30 sec single leg with 30 easy spin 3 x 5 mins Comfortable Uncomfortable pace easy spin 3 mins, hold a cadence of 80rpm to help build strength also do not pull on the bars c/d 10 mins easy spin at 60 rpm