Olympic Triathlon - Monthly (4 week plan): 9-12hrs/week
4 weeks - $25.00
Total Miles: 471
Total Hours: 37
Total Miles: 471
Total Hours: 37
Are you training for an Olympic triathlon but have limited training time and no need for long workouts. This is a monthly (four week plan) that can be repeated to get you ready for race day. A combination of dynamic swim, bike and run workouts that takes the pressure off of the athlete by having a dedicated workout plan for your race.
It is assumed that the athlete can already swim 2000yds, bike 50 miles and run for an hour at steady pace. The plan focuses on speed and endurance workouts to get you ready to finish and compete on race day.
Over the four weeks the plan gradually builds distances over all three sports and keeps a balance between all elements. Completion of the workouts will ensure that you are prepared and ready to rock on race day.
The plan includes 41 workouts and 36 hours of training over the four weeks. This is a great plan to gradually build your confidence to make that step to an Olympic distance triathlon.
It is assumed that the athlete can already swim 2000yds, bike 50 miles and run for an hour at steady pace. The plan focuses on speed and endurance workouts to get you ready to finish and compete on race day.
Over the four weeks the plan gradually builds distances over all three sports and keeps a balance between all elements. Completion of the workouts will ensure that you are prepared and ready to rock on race day.
The plan includes 41 workouts and 36 hours of training over the four weeks. This is a great plan to gradually build your confidence to make that step to an Olympic distance triathlon.
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
Drills - Kicks, fists - 2600yds
Planned Time: 0:50:00
Working on drills - focus on technique and form
Planned Time: 0:50:00
Working on drills - focus on technique and form
Workout #2 : Other
Stretching
Planned Time: 0:20:00
10 mins before ride, 10 mins post ride Hamstrings and hip flexors are key
Planned Time: 0:20:00
10 mins before ride, 10 mins post ride Hamstrings and hip flexors are key
Workout #3 : Bike
Solo TT Practice
Planned Time: 1:30:00
Easy warm up . Solo TT practice - after a good 30 min warm up in low gears-80-85 rpm's I want you to go hard for 20 miles to simulate triathlon - the best place for this is down is a relatively flat road with perhaps rolling hills. Slow cool down in small gear @95-100 rpm's
Planned Time: 1:30:00
Easy warm up . Solo TT practice - after a good 30 min warm up in low gears-80-85 rpm's I want you to go hard for 20 miles to simulate triathlon - the best place for this is down is a relatively flat road with perhaps rolling hills. Slow cool down in small gear @95-100 rpm's
Workout #4 : Run
Vo2 Max Session
Planned Time: 0:35:00
Workout to focus on VO2 max efforts and race pace speed. We will start at 3 intervals.
Planned Time: 0:35:00
Workout to focus on VO2 max efforts and race pace speed. We will start at 3 intervals.
Workout #5 : Swim
Speed Endurance Pyramid-2000yds
Planned Time: 0:40:00
Working on speed endurance with a pyramid set. Adjust set times as necessary.
Planned Time: 0:40:00
Working on speed endurance with a pyramid set. Adjust set times as necessary.
Workout #6 : Bike
Thursday Night Weekly Group Ride/Tempo
Planned Time: 1:30:00
Attend the a regular local group ride if possible. Make your goal to keep your average power as low as possible with a few caveats. The first is that you have to spend the entire ride in the front 10% of the field. You should also contribute to the pace making by taking pulls at the front during the ride. If you do not have a local group ride, then this is a tempo ride with HR at 76-90% of threshold.
Planned Time: 1:30:00
Attend the a regular local group ride if possible. Make your goal to keep your average power as low as possible with a few caveats. The first is that you have to spend the entire ride in the front 10% of the field. You should also contribute to the pace making by taking pulls at the front during the ride. If you do not have a local group ride, then this is a tempo ride with HR at 76-90% of threshold.
Workout #7 : Other
Stretching
Planned Time: 0:20:00
10 mins before ride, 10 mins post ride
Planned Time: 0:20:00
10 mins before ride, 10 mins post ride
Workout #8 : Run
Long Run Session
Planned Time: 1:00:00
Run at your normal training pace or even a little slower. The long run training goal is distance, not speed. Gradually increase your mileage. The major benefits of doing long runs are: •Muscles develop the ability to store more glycogen. The result of increased glycogen stores delays the onset of fatigue while running. •Psychologically, helps make your normal runs seem easier. •Burns more calories both during the long run and at an accelerated rate after the run. Long running is great for losing weight. •Increases the muscles' ability to extract oxygen from the blood. •Enhances the muscles' ability to store carbohydrate and rely on fat as fuel.
Planned Time: 1:00:00
Run at your normal training pace or even a little slower. The long run training goal is distance, not speed. Gradually increase your mileage. The major benefits of doing long runs are: •Muscles develop the ability to store more glycogen. The result of increased glycogen stores delays the onset of fatigue while running. •Psychologically, helps make your normal runs seem easier. •Burns more calories both during the long run and at an accelerated rate after the run. Long running is great for losing weight. •Increases the muscles' ability to extract oxygen from the blood. •Enhances the muscles' ability to store carbohydrate and rely on fat as fuel.
Workout #9 : Day Off
Day Off
Planned Time: 0:15:00
Day off to recuperate and recovery from training.
Planned Time: 0:15:00
Day off to recuperate and recovery from training.