Chelanman Olympic Beginner/Intermediate Plan, 8-week
8 weeks - $24.95
Total Hours: 50
Total Hours: 50
This eight-week olympic plan is Raise the Bar's beginner/intermediate plan, with a few customizations for the Chelanman Olympic Triathlon. When you apply the plan, it will automatically start and end the plan on the correct dates for Chelanman IF you choose the "end on event date" option. The Seward Park Tuesday Trainings, hosted by Raise the Bar (a Seattle area multisport training team), are scheduled into the training plan. If you do not live in the Seattle area and/or you are not able to attend the trainings, there are alternate workouts provided. It is a simple to follow, low-to-moderate-volume plan that is appropriate for beginners and also those who have experience in the sport of triathlon, but have limited time to train. The plan prescribes 2 swims, 3 bikes, and 3 runs per week. The weekly volume ranges from 5 to 8.5 hours. Monday is the rest day and the 4th week is a rest week.
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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
Monday is the rest day for this plan--use it wisely. Catch up on some needed sleep, do a couple loads of laundry, have a cup of coffee with someone you don't see too often.... but respect the day of rest - it will pay off later.
Monday is the rest day for this plan--use it wisely. Catch up on some needed sleep, do a couple loads of laundry, have a cup of coffee with someone you don't see too often.... but respect the day of rest - it will pay off later.
Workout #2 : Swim
Endurance Swim, 10 x 50
Planned Time: 0:30:00
RTB coached swim or 1000 yards including a main set of: 10 x 50 yards at an easy pace (zone 1), rest 15 - 30 sec between 50's
Planned Time: 0:30:00
RTB coached swim or 1000 yards including a main set of: 10 x 50 yards at an easy pace (zone 1), rest 15 - 30 sec between 50's
Workout #3 : Run
Speed Skills, Pick-ups
Planned Time: 0:35:00
10 minute jogging warm-up, stretch Then: Run 15 minutes at a moderate pace and include 5 x 20 sec. relaxed sprints with at least 90 sec. recoveries Cool-down jog 10 min.
Planned Time: 0:35:00
10 minute jogging warm-up, stretch Then: Run 15 minutes at a moderate pace and include 5 x 20 sec. relaxed sprints with at least 90 sec. recoveries Cool-down jog 10 min.
Workout #4 : Bike
Speed Skills, Accelerations
Planned Time: 0:40:00
Ride for 40 minutes on a flat course or indoor trainer at a comfortable pace (zone 2) with quick cadence (90 rpm). include 5 x 20 second accelerations within the ride (2 min. RI).
Planned Time: 0:40:00
Ride for 40 minutes on a flat course or indoor trainer at a comfortable pace (zone 2) with quick cadence (90 rpm). include 5 x 20 second accelerations within the ride (2 min. RI).
Workout #5 : Swim
Endurance Swim, 6 x 100, 8 x 50
Planned Time: 0:50:00
RTB coached swim or 1500 yards including a main set of: 6 x 100 yards comfortable pace (15 - 30 sec. Rest Intervals); 8 x 50 yards at a moderate pace (10 sec. RI)
Planned Time: 0:50:00
RTB coached swim or 1500 yards including a main set of: 6 x 100 yards comfortable pace (15 - 30 sec. Rest Intervals); 8 x 50 yards at a moderate pace (10 sec. RI)
Workout #6 : Bike
Endurance/Recovery
Planned Time: 0:30:00
Easy (zone 1) spinning indoors, or out on a flat to gently rolling course. Keep it easy!
Planned Time: 0:30:00
Easy (zone 1) spinning indoors, or out on a flat to gently rolling course. Keep it easy!
Workout #7 : Run
Endurance Run
Planned Time: 0:45:00
3-4 miles easy to moderate pace (zones 1-3). Rolling terrain is best. Keep time spent in zone 3 to a minimum this week.
Planned Time: 0:45:00
3-4 miles easy to moderate pace (zones 1-3). Rolling terrain is best. Keep time spent in zone 3 to a minimum this week.
Workout #8 : Brick
Endurance Brick, 1:20:00
Planned Time: 1:20:00
Bike at a comfortable pace for 50 min. Then hold pace at moderate for 10 min. Try to get in 13-15 miles. Then immediately transition to an easy 20 min. run.
Planned Time: 1:20:00
Bike at a comfortable pace for 50 min. Then hold pace at moderate for 10 min. Try to get in 13-15 miles. Then immediately transition to an easy 20 min. run.
Workout #9 : Day Off
Rest
Volume is building this week, make sure to rest well!
Volume is building this week, make sure to rest well!