Olympic Distance Triathlon Plan / Intermediate, 2 -3 Yrs. Exp.
16 weeks - $99.95
Total Miles: 1360
Total Hours: 130
Total Miles: 1360
Total Hours: 130
Welcome to the Olympic Distance Tri Training plan by Coach Troy Jacobson. Please read the following plan description to learn more prior to selecting this plan.
PURPOSE: This program is designed for the intermediate - advanced level (2-3 years of tri training/racing exp.) triathlete with a moderate - high level of general conditioning who wishes to compete in the "olympic" or International Distance of 1.5K Swim | 40K Bike | 10K , and maximize their personal potential. It is recommended that prior to starting this program, the athlete has the ability to swim 1500 yds straight, bike 40 miles comfortably and run 6 miles without difficulty. This plan is intended for the experienced triathlete with a solid base of multisport fitness prior to starting the plan!
This program does not specificy strength training or meal plans. It is recommended by the author that you incorporate resistance training into your program two - three times per week (Ex. Tues./Fri./Sun) during this training cycle.
Workouts are specified according to time, intensity and distance goals for each day of the week. Coaching tips and notes are also offered throughout the plan and are also available at www.mplstri.com or www.coachtroy.com
The workouts contained in this program are given an intensity description by Zones that are simple and easy to understand and use. Advanced athletes can use heart rate, power (on the bike) or PE(perceived effort) to monitor their daily training intensities. In general, the intensities for this plan are as follows:
Zone 1: Recovery pace. Very low intensity active recovery 'shake the legs out'. Ideal after long/hard workout days and races. 'Noodle it'.
Zone 2: Aerobic/Blue pace. Low to moderate intensity training. PE of 6-7.5 (Scale 1-10, 10 being 100%). Steady conversation effort. HR is at least 10-25 beats per minute below LTHR (lactate threshold heart rate).
Zone 3: Aerobic Endurance/Gray pace. Moderate to hard training. PE of 7.5- 8.5. Harder efforts that can be sustained for long periods of time. HR 0-10 beats below LTHR
Zone 4: Threshold Training. Hard training at a pace sustainable for short durations. At and above 'race pace'. PE 8.5 - 9. Suffer a little. HR within 5+/- LTHR
Zone 5: V02max Training: Really hard training, PE 9-10. Suffer a lot. HR 10-20 bpm above LTHR
Prior to starting this program and again mid-way through the program, it is recommended that the athlete gets a metabolic test in order to set up target training zones effectively. Contact your local Life Time Fitness Center for more information.
This plan leverages the knowledge base of the Spinervals Cycling Series. Although it's not required that the athlete uses Spinervals videos, it's recommended and suggestions are made as to which DVDS work best throughout the training program. If you have any questions whatsoever, please contact info@spinervals.com or visit www.spinervals.com
Finally, when following this or any training program, it's important to closely monitor your personal health and well-being. This plan is intended to guide you, but ultimately it's up to you to listen to your body and to stay healthy and injury free.
Good luck with getting started! Thanks for using the plan and let me know if you need anything during the process.
Best wishes,
Coach Troy Jacobson
Head Triathlon Coach
LIFE TIME FITNESS, INC.
info@coachtroy.com
PURPOSE: This program is designed for the intermediate - advanced level (2-3 years of tri training/racing exp.) triathlete with a moderate - high level of general conditioning who wishes to compete in the "olympic" or International Distance of 1.5K Swim | 40K Bike | 10K , and maximize their personal potential. It is recommended that prior to starting this program, the athlete has the ability to swim 1500 yds straight, bike 40 miles comfortably and run 6 miles without difficulty. This plan is intended for the experienced triathlete with a solid base of multisport fitness prior to starting the plan!
This program does not specificy strength training or meal plans. It is recommended by the author that you incorporate resistance training into your program two - three times per week (Ex. Tues./Fri./Sun) during this training cycle.
Workouts are specified according to time, intensity and distance goals for each day of the week. Coaching tips and notes are also offered throughout the plan and are also available at www.mplstri.com or www.coachtroy.com
The workouts contained in this program are given an intensity description by Zones that are simple and easy to understand and use. Advanced athletes can use heart rate, power (on the bike) or PE(perceived effort) to monitor their daily training intensities. In general, the intensities for this plan are as follows:
Zone 1: Recovery pace. Very low intensity active recovery 'shake the legs out'. Ideal after long/hard workout days and races. 'Noodle it'.
Zone 2: Aerobic/Blue pace. Low to moderate intensity training. PE of 6-7.5 (Scale 1-10, 10 being 100%). Steady conversation effort. HR is at least 10-25 beats per minute below LTHR (lactate threshold heart rate).
Zone 3: Aerobic Endurance/Gray pace. Moderate to hard training. PE of 7.5- 8.5. Harder efforts that can be sustained for long periods of time. HR 0-10 beats below LTHR
Zone 4: Threshold Training. Hard training at a pace sustainable for short durations. At and above 'race pace'. PE 8.5 - 9. Suffer a little. HR within 5+/- LTHR
Zone 5: V02max Training: Really hard training, PE 9-10. Suffer a lot. HR 10-20 bpm above LTHR
Prior to starting this program and again mid-way through the program, it is recommended that the athlete gets a metabolic test in order to set up target training zones effectively. Contact your local Life Time Fitness Center for more information.
This plan leverages the knowledge base of the Spinervals Cycling Series. Although it's not required that the athlete uses Spinervals videos, it's recommended and suggestions are made as to which DVDS work best throughout the training program. If you have any questions whatsoever, please contact info@spinervals.com or visit www.spinervals.com
Finally, when following this or any training program, it's important to closely monitor your personal health and well-being. This plan is intended to guide you, but ultimately it's up to you to listen to your body and to stay healthy and injury free.
Good luck with getting started! Thanks for using the plan and let me know if you need anything during the process.
Best wishes,
Coach Troy Jacobson
Head Triathlon Coach
LIFE TIME FITNESS, INC.
info@coachtroy.com
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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 : Day Off
Rest Day | Week 1
Welcome to the Olympic distance triathlon training plan intended for the intermediate and advanced level athlete! Now that you've started, it's time to get to work. As mentioned in the introductions to the plan, it's recommended that you have a solid base of multisport aerobic/endurance fitness 'under your belt' prior to starting this program and to monitor yourself throughout. As an experienced competitor, you know that you'll need to 'pay the price' for success! We'll be gradually building your volume and intensity throughout the next 16-weeks, with a taper at the end in order to have you fresh and well rested for race day for a peak performance. Coach Troy Jacobson
Welcome to the Olympic distance triathlon training plan intended for the intermediate and advanced level athlete! Now that you've started, it's time to get to work. As mentioned in the introductions to the plan, it's recommended that you have a solid base of multisport aerobic/endurance fitness 'under your belt' prior to starting this program and to monitor yourself throughout. As an experienced competitor, you know that you'll need to 'pay the price' for success! We'll be gradually building your volume and intensity throughout the next 16-weeks, with a taper at the end in order to have you fresh and well rested for race day for a peak performance. Coach Troy Jacobson
Workout #2 : Swim
Swim
Planned Time: 0:40:00
Warm up 200-400 yds (Swim easy), 6-8x 50 drill/ choice (you choose the drill based on coach’s recommendation) on 10 sec rest (rest for 10 seconds on the wall before doing your next rep.), Main Set: 4x100 tempo (steady, challenging pace but one that allows for you to even split) on 20-30 sec. rest, Pull 200-300 straight and steady (use a pull buoy between your legs and swim 300 yds. Without stopping), Kick set: (Use a kick board)4 x 50 @ 15-30 sec rest, Cooldown 200-400
Planned Time: 0:40:00
Warm up 200-400 yds (Swim easy), 6-8x 50 drill/ choice (you choose the drill based on coach’s recommendation) on 10 sec rest (rest for 10 seconds on the wall before doing your next rep.), Main Set: 4x100 tempo (steady, challenging pace but one that allows for you to even split) on 20-30 sec. rest, Pull 200-300 straight and steady (use a pull buoy between your legs and swim 300 yds. Without stopping), Kick set: (Use a kick board)4 x 50 @ 15-30 sec rest, Cooldown 200-400
Workout #3 : Run
Run
Planned Time: 0:35:00
Aerobic Base: Z2, 30-40 minutes steady aerobic run. Focus on using good form and staying within your comfort zone. Push to the upper range of Z2 on days you feel strong and keep it at the lower range on other days as an ‘active recovery’ run.
Planned Time: 0:35:00
Aerobic Base: Z2, 30-40 minutes steady aerobic run. Focus on using good form and staying within your comfort zone. Push to the upper range of Z2 on days you feel strong and keep it at the lower range on other days as an ‘active recovery’ run.
Workout #4 : Brick
Brick
Planned Time: 1:30:00
Aerobic Brick: Z2, Bike 60 minutes (90-100rpms), transition in 1-2 min. then run 20- 30 Minutes aerobic
Planned Time: 1:30:00
Aerobic Brick: Z2, Bike 60 minutes (90-100rpms), transition in 1-2 min. then run 20- 30 Minutes aerobic
Workout #5 : Bike
Bike
Planned Time: 1:00:00
Aerobic Base: Z2, 40-50 minutes steady aerobic bike, 85-100 rpms. Focus on staying in the aerobic zone and maintaining a steady cadence. This workout can be done on the roads or on the trainer or Spinning bike. HR can drift up to the upper range of the aerobic zone if you’re feeling strong on this day, but not over it.
Planned Time: 1:00:00
Aerobic Base: Z2, 40-50 minutes steady aerobic bike, 85-100 rpms. Focus on staying in the aerobic zone and maintaining a steady cadence. This workout can be done on the roads or on the trainer or Spinning bike. HR can drift up to the upper range of the aerobic zone if you’re feeling strong on this day, but not over it.
Workout #6 : Swim
Swim
Planned Time: 0:40:00
Warm up 200-400 yds (Swim easy), 6-8x 50 drill/ choice (you choose the drill based on coach’s recommendation) on 10 sec rest (rest for 10 seconds on the wall before doing your next rep.), Main Set: 4x100 tempo (steady, challenging pace but one that allows for you to even split) on 20-30 sec. rest, Pull 200-300 straight and steady (use a pull buoy between your legs and swim 300 yds. Without stopping), Kick set: (Use a kick board)4 x 50 @ 15-30 sec rest, Cooldown 200-400
Planned Time: 0:40:00
Warm up 200-400 yds (Swim easy), 6-8x 50 drill/ choice (you choose the drill based on coach’s recommendation) on 10 sec rest (rest for 10 seconds on the wall before doing your next rep.), Main Set: 4x100 tempo (steady, challenging pace but one that allows for you to even split) on 20-30 sec. rest, Pull 200-300 straight and steady (use a pull buoy between your legs and swim 300 yds. Without stopping), Kick set: (Use a kick board)4 x 50 @ 15-30 sec rest, Cooldown 200-400
Workout #7 : Day Off
Rest Day
Workout #8 : Bike
Bike
Planned Time: 1:30:00
Aerobic Base: Z2-3, 90 minutes steady aerobic bike, 85-100 rpms. Steady state, longer aerobic rides like this will build your aerobic and muscular endurance. Target 25-30 miles.
Planned Time: 1:30:00
Aerobic Base: Z2-3, 90 minutes steady aerobic bike, 85-100 rpms. Steady state, longer aerobic rides like this will build your aerobic and muscular endurance. Target 25-30 miles.
Workout #9 : Run
Run
Planned Time: 0:55:00
Aerobic Base: Z2, 50-60 minutes steady aerobic run. Focus on using good form and staying within your comfort zone. Push to the upper range of Z2 on days you feel strong and keep it at the lower range on other days. Target 5-7 miles
Planned Time: 0:55:00
Aerobic Base: Z2, 50-60 minutes steady aerobic run. Focus on using good form and staying within your comfort zone. Push to the upper range of Z2 on days you feel strong and keep it at the lower range on other days. Target 5-7 miles