New York City Tri (Advanced) 10-12 hrs/wk
18 weeks - $134.95
Total Hours: 181
Total Hours: 181
This 18-week plan is designed specifically for this year's NYC Triathlon for advanced athletes who have been racing competitively in triathlons for more than 2 years and have a goal to be competitive in their age groups at the NYC Tri this next July. This easy-to-follow training plan includes 10 weeks of Base training to establish a solid fitness platform, 6 weeks of race-specific Build training, 1 week of tapering/peaking and race week. To start this plan you should be capable of swimming 1 hour, running up to an hour and biking up to 2 hours. The weekly hours range from 10 to 12 with 11.5 hours per week being the most common. In a typical week you will do 3 swims, 4-5 bikes and 4-5 runs. Self-testing is included to help gauge progress toward a respectable finish in the race.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
Recovery Day
Planned Time: 0:0
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 massage, napping, elevating legs, floating in water, and listening to music.
Planned Time: 0:0
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 massage, napping, elevating legs, floating in water, and listening to music.
Day #2
Aerobic ints
Planned Time: 0:45
WU: 100 swim easy, 50 kick easy, 100 swim moderate, 50 kick moderate, 100 swim build speed, 50 kick build speed. MS: For the first set decrease times with each work interval. All aerobic—easy breathing. 4 x 300 (10”) moderate. Rest 2 minutes. Kick 300 steady. 6 x 50 relaxed speed (15”). CD: 200-300 easy swim. Total: 2450-2550
Workout #2
Cruise Intervals, 3-4x6 minute, heart rate zone 3.
Planned Time: 0:45
BT: Tempo intervals. Warm up well. Then 3-4 x 6 minutes. Build to zone 3 heart rate. 2 minute recovery interval. Relaxed form! Listen to breathing.
Planned Time: 0:45
WU: 100 swim easy, 50 kick easy, 100 swim moderate, 50 kick moderate, 100 swim build speed, 50 kick build speed. MS: For the first set decrease times with each work interval. All aerobic—easy breathing. 4 x 300 (10”) moderate. Rest 2 minutes. Kick 300 steady. 6 x 50 relaxed speed (15”). CD: 200-300 easy swim. Total: 2450-2550
Workout #2
Cruise Intervals, 3-4x6 minute, heart rate zone 3.
Planned Time: 0:45
BT: Tempo intervals. Warm up well. Then 3-4 x 6 minutes. Build to zone 3 heart rate. 2 minute recovery interval. Relaxed form! Listen to breathing.
Day #3
Moderate effort, seated
Planned Time: 1:0
Ride on rolling course. Big chain ring. Most of ride time in heart rate zones 2-3. Seated on most hills.
Workout #2
Recovery
Planned Time: 0:45
Run with heart rate in zone 1 on a flat, soft surface. VERY easy. Embarrassingly slow. Best alone.
Planned Time: 1:0
Ride on rolling course. Big chain ring. Most of ride time in heart rate zones 2-3. Seated on most hills.
Workout #2
Recovery
Planned Time: 0:45
Run with heart rate in zone 1 on a flat, soft surface. VERY easy. Embarrassingly slow. Best alone.
Day #4
Continuous swim
Planned Time: 0:45
WU: 5-minute swim with your choice of kicks and swims. Drills: Focus on how well you do the drills, not on how fast. Set #1 scull front, set #2 scull chest, set #3 scull back. 3 x (4 x 50 done as 25 skull, 25 distance per stroke emphasis). MS: Using the “feel” for the water you just developed: 2 x 500 swim (1’) at moderate/aerobic effort. Kick 400 moderate effort. CD: 5 minutes of kicks and swims. Total: 2000+
Workout #2
Strides, 6-8, count steps.
Planned Time: 0:45
Strides. Warm up . On grass run 6-8x30 left-foot steps. Goal = 19-20 seconds. On the recoveries skip 60 times (30 skips each leg alternating). Include walking in recoveries. Perfect form! Zone 1cool down.
Planned Time: 0:45
WU: 5-minute swim with your choice of kicks and swims. Drills: Focus on how well you do the drills, not on how fast. Set #1 scull front, set #2 scull chest, set #3 scull back. 3 x (4 x 50 done as 25 skull, 25 distance per stroke emphasis). MS: Using the “feel” for the water you just developed: 2 x 500 swim (1’) at moderate/aerobic effort. Kick 400 moderate effort. CD: 5 minutes of kicks and swims. Total: 2000+
Workout #2
Strides, 6-8, count steps.
Planned Time: 0:45
Strides. Warm up . On grass run 6-8x30 left-foot steps. Goal = 19-20 seconds. On the recoveries skip 60 times (30 skips each leg alternating). Include walking in recoveries. Perfect form! Zone 1cool down.
Day #5
Recovery spin
Planned Time: 1:0
Very easy recovery spin on a mostly flat course in small chain ring. Heart rate zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills.
Planned Time: 1:0
Very easy recovery spin on a mostly flat course in small chain ring. Heart rate zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills.
Day #6
Continuous swim
Planned Time: 1:0
WU: 15 minutes alternating slow-fast pacing. Play with different strokes while warming up. MS: 35-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant? CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling. Total: 55 minutes
Planned Time: 1:0
WU: 15 minutes alternating slow-fast pacing. Play with different strokes while warming up. MS: 35-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant? CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling. Total: 55 minutes