$1 week Triathlon plan and Initial phone consult.
1 weeks - $1.00
Total Miles: 2
Total Hours: 8
Total Miles: 2
Total Hours: 8
FREE ($1) 1 Week Triathlon plan with 1 phone consult with a USAT Level 1 certified Triathlon coach of 20 years experience.Design by: Slowtwitch Performance1 week Foundation or Preparation $0.00Includes free Training Peaks account.Hours: 8 total.This FREE Sprint/Olympic Distance Triathlon plan includes 1 phone consult during the course of the plan with a USAT Level 1 Triathlon Coach of 20 years experience.This program should be used for an athlete who has completed a recent Sprint Distance Race, has a consistent base of 2-4 months of training and has trained for at least 4-6 hours per weekThis program is a plan to start you training for a Sprint Distance or Olympic Distance Triathlon using a HRM with the confidence that you can complete the race without difficulty. The schedule consists of 2 workouts per week in each sport, 1 day of strength training/injury prevention and core work too. The maximum volume is 8 hours. Plan includes• Description of workouts• Planned duration• Training program design• Swim details• Bike details• Run details• Heart rate zones • Workout abbreviations• Workout glossary
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
500s at LT-pace 1650 (HR Zone 3)
Planned Time: 0:45:00
WU: 100 drill, 50 kick, 100 drill, 50 kick. MS: 2 x 500 at T-pace (45"). CD: 100 drill. 50 kick easy. 200 swim good form. Total1650
Planned Time: 0:45:00
WU: 100 drill, 50 kick, 100 drill, 50 kick. MS: 2 x 500 at T-pace (45"). CD: 100 drill. 50 kick easy. 200 swim good form. Total1650
Workout #2 : Bike
Steady, moderate effort(HR Zone 2)
Planned Time: 1:00:00
Ride on a flat to gently rolling course. Get at least 50% of ride time in zone 2. Avoid zones 3-5. Keep the zone 2 effort steady and continuous.
Planned Time: 1:00:00
Ride on a flat to gently rolling course. Get at least 50% of ride time in zone 2. Avoid zones 3-5. Keep the zone 2 effort steady and continuous.
Workout #3 : Run
Base building(HR Zone 1)
Planned Time: 0:30:00
On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.
Planned Time: 0:30:00
On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.
Workout #4 : Swim
100 reps + TT 1500 (HR Zone 2-Endurance)
Planned Time: 0:40:00
WU: 2 x 150 easy each done as 50 pull, 50 kick, 50 swim. 200 kick easy. 2 x 50 (10") moderate. MS: 4 x 100 at T-pace (10"). 300 time trial. CD: 200 pull easy. Total: 1500
Planned Time: 0:40:00
WU: 2 x 150 easy each done as 50 pull, 50 kick, 50 swim. 200 kick easy. 2 x 50 (10") moderate. MS: 4 x 100 at T-pace (10"). 300 time trial. CD: 200 pull easy. Total: 1500
Workout #5 : Strength
ADAPTION PHASE(WEIGHTS)
Planned Time: 1:00:00
Purpose: Adapt general body muscles and tendons to the stresses of strength training in preparation for the greater loading of the Maximum Strength (MS) phase to follow. Frequency: 2-3 times per week. Equipment: Either free weights or machines. Can be done as a circuit. Load/Resistance: 40-60% of 1RM or the greatest load possible for 20-30 reps per set (exception is dead lift for which you start lighter than possible and build during several weeks.) Sets: 3-5 Reps: 20-30 Recovery between sets: 60-90 seconds. Important: During recoveries stretch muscle group just worked before starting next exercise. Speed: Slow to moderate emphasizing perfect form Progression: Complete one set of each exercise in order (1, 2, 3, etc) before starting second set. This can be done quite effectively as a circuit training workout using machines. The first set every workout is the lightest. When you can complete 3 sets of 30 reps, increase load. Exercises: In order of completion (this is the most exercises of the year)... 1. Step-up 2. Seated row 3. One-leg squat 4. Chest press, OR push-ups. 5. Crunches 6. Seated lat pull to chest Phase Length: 4-10 weeks. Warm-Up & Cool Down: Warm-up aerobically (rowing, stationary bike/trainer or by running easily) for 10 15 minutes. Cool down for 5-10 minutes spinning at 90+ rpm in light gear/resistance on a stationary bike. Do not run following this workout.
Planned Time: 1:00:00
Purpose: Adapt general body muscles and tendons to the stresses of strength training in preparation for the greater loading of the Maximum Strength (MS) phase to follow. Frequency: 2-3 times per week. Equipment: Either free weights or machines. Can be done as a circuit. Load/Resistance: 40-60% of 1RM or the greatest load possible for 20-30 reps per set (exception is dead lift for which you start lighter than possible and build during several weeks.) Sets: 3-5 Reps: 20-30 Recovery between sets: 60-90 seconds. Important: During recoveries stretch muscle group just worked before starting next exercise. Speed: Slow to moderate emphasizing perfect form Progression: Complete one set of each exercise in order (1, 2, 3, etc) before starting second set. This can be done quite effectively as a circuit training workout using machines. The first set every workout is the lightest. When you can complete 3 sets of 30 reps, increase load. Exercises: In order of completion (this is the most exercises of the year)... 1. Step-up 2. Seated row 3. One-leg squat 4. Chest press, OR push-ups. 5. Crunches 6. Seated lat pull to chest Phase Length: 4-10 weeks. Warm-Up & Cool Down: Warm-up aerobically (rowing, stationary bike/trainer or by running easily) for 10 15 minutes. Cool down for 5-10 minutes spinning at 90+ rpm in light gear/resistance on a stationary bike. Do not run following this workout.
Workout #6 : Bike
Speed skill - Endurance spinning(HR Zone 2-Endurance)
Planned Time: 1:00:00
Use the cadence mode if you have this available. Spin on the high end of your comfortable range in the small chain ring in zones 1-2 on a flat to gently rolling course. Allow your feet and legs to relax while spinning. Note and record your average cadence for the ride when done.Use the cadence mode if you have this available. Spin on the high end of your comfortable range in the small chain ring in zones 1-2 on a flat to gently rolling course. Allow your feet and legs to relax while spinning. Note and record your average cadence for the ride when done.
Planned Time: 1:00:00
Use the cadence mode if you have this available. Spin on the high end of your comfortable range in the small chain ring in zones 1-2 on a flat to gently rolling course. Allow your feet and legs to relax while spinning. Note and record your average cadence for the ride when done.Use the cadence mode if you have this available. Spin on the high end of your comfortable range in the small chain ring in zones 1-2 on a flat to gently rolling course. Allow your feet and legs to relax while spinning. Note and record your average cadence for the ride when done.
Workout #7 : Day Off
Recovery Day
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 plenty of fluids. Other common recovery aids include MFR (Foam roller) massage, napping, elevating legs, floating in water, and listening to music.
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 plenty of fluids. Other common recovery aids include MFR (Foam roller) massage, napping, elevating legs, floating in water, and listening to music.
Workout #8 : Brick
Long ride + 15' run(HR Zone 2)
Planned Time: 2:00:00
Ride on a rolling course in the heart rate 1-2 zones. Then transition to a 15' run in the heart rate 1-2 zones on a flat course. Pay close attention to your breathing on run. This is your best clue as to how hard you are running--not your legs.
Planned Time: 2:00:00
Ride on a rolling course in the heart rate 1-2 zones. Then transition to a 15' run in the heart rate 1-2 zones on a flat course. Pay close attention to your breathing on run. This is your best clue as to how hard you are running--not your legs.
Workout #9 : Run
long run. 20 minute tempo Zone 3.(HR Zone 2-Endurance)
Planned Time: 1:20:00
Long run at an easy Zone 1-2 HR. Last 20 minutes at goal Ironman HR eg. Bottom of Zone 3. This should be an idea of your potential race pace. Note pace in results.
Planned Time: 1:20:00
Long run at an easy Zone 1-2 HR. Last 20 minutes at goal Ironman HR eg. Bottom of Zone 3. This should be an idea of your potential race pace. Note pace in results.