Olympic Distance Triathlon with Strength and Yoga, 6–13 hours
23 weeks - $99.00
Total Miles: 64
Total Hours: 245
Total Miles: 64
Total Hours: 245
The Olympic-distance triathlon is a fun challenge that lets your speed and endurance both shine. Neither the training nor the race itself should drain you from enthusiastic engagement in your other interests: work, family, hobbies. In this way, the Oly race fits your lifestyle well. In three swims, three rides, and three or four runs each week, this plan offers a balanced approach to your build for the Olympic distance. Simple weights routines, described both with and without weights machines, bolster your strength and power. Yoga complements the work you’re doing, building core strength, flexibility, and focus for the long race.
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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 : Strength
AA weights
Planned Time: 0:40:00
Warm up by jogging or riding for 10 minutes. Then follow the AA weights routine (attached; click the paper clip icon above to download). Between sets, stretch the muscles you're working. Finish up with 5-10 minutes of easy spinning or walking. Ideally, you swim BEFORE doing weights, so you can bring your best form to the water.
Planned Time: 0:40:00
Warm up by jogging or riding for 10 minutes. Then follow the AA weights routine (attached; click the paper clip icon above to download). Between sets, stretch the muscles you're working. Finish up with 5-10 minutes of easy spinning or walking. Ideally, you swim BEFORE doing weights, so you can bring your best form to the water.
Workout #2 : Run
Super easy
Planned Time: 0:45:00
Run silly easy.
Planned Time: 0:45:00
Run silly easy.
Workout #3 : Swim
Descending 300s
Planned Time: 0:45:00
WU: 100 swim easy. 50 kick easy. 100 swim easy. 50 kick moderate. 100 swim moderate. MS: Start slow and decrease times for each 300. 3 x 300 (30" rest) steady. Kick 50 easy. 2 x 300 (30") steady. CD: 100 drill of your choice, 300 swim. Total: 2350
Planned Time: 0:45:00
WU: 100 swim easy. 50 kick easy. 100 swim easy. 50 kick moderate. 100 swim moderate. MS: Start slow and decrease times for each 300. 3 x 300 (30" rest) steady. Kick 50 easy. 2 x 300 (30") steady. CD: 100 drill of your choice, 300 swim. Total: 2350
Workout #4 : Bike
Spin-ups every 5'
Planned Time: 0:50:00
Trainer or flat road. Warm up well: 5' @ 90 rpms, 5' alternating 30" at 100 rpm, 30" at 80, 2' easy. Then 6 x 30" spin-ups. Increase cadence to max without bouncing, and hold for :30. Ride easy for 4:30 between efforts. Easy cooldown.
Planned Time: 0:50:00
Trainer or flat road. Warm up well: 5' @ 90 rpms, 5' alternating 30" at 100 rpm, 30" at 80, 2' easy. Then 6 x 30" spin-ups. Increase cadence to max without bouncing, and hold for :30. Ride easy for 4:30 between efforts. Easy cooldown.
Workout #5 : Other
Power 1 (20 minutes)
Planned Time: 0:20:00
Move through each of the dynamic sequences 5-7 times, and hold each of the static stretches for at least five breaths.
Planned Time: 0:20:00
Move through each of the dynamic sequences 5-7 times, and hold each of the static stretches for at least five breaths.
Workout #6 : Swim
Endurance triple ladder
Planned Time: 0:45:00
WU (500): 200 easy, 300 drill. MS (1800): 100, 200, 300, 100, 200, 300, 100, 200, 300. Use :20 rest between each. Do the odds at a steady push and the evens at an easy pace with best form. CD (200): 200 easy. Total: 2400
Planned Time: 0:45:00
WU (500): 200 easy, 300 drill. MS (1800): 100, 200, 300, 100, 200, 300, 100, 200, 300. Use :20 rest between each. Do the odds at a steady push and the evens at an easy pace with best form. CD (200): 200 easy. Total: 2400
Workout #7 : Run
Strides with skipping
Planned Time: 0:45:00
Strides. Run easy for 25 minutes. Then, on grass, run 6 x 30 left-foot steps. On the recoveries, skip 40 times (i.e., 20 skips each leg, alternating) then walk back to starting point. Perfect form during the strides! Zone 1 cool down.
Planned Time: 0:45:00
Strides. Run easy for 25 minutes. Then, on grass, run 6 x 30 left-foot steps. On the recoveries, skip 40 times (i.e., 20 skips each leg, alternating) then walk back to starting point. Perfect form during the strides! Zone 1 cool down.
Workout #8 : Bike
Indoors-Isolated Leg Training
Planned Time: 0:35:00
Isolated Leg Training on trainer. After warm-up, alternate 20-60 seconds with 1 leg--other on a chair. Get a total of 7-10 minutes of ILT on each leg in workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.
Planned Time: 0:35:00
Isolated Leg Training on trainer. After warm-up, alternate 20-60 seconds with 1 leg--other on a chair. Get a total of 7-10 minutes of ILT on each leg in workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.
Workout #9 : Other
Flexibility 1 (20 minutes)
Planned Time: 0:20:00
Hold each pose five breaths or so.
Planned Time: 0:20:00
Hold each pose five breaths or so.