Lake Meridian Olympic Beginner/Intermediate Plan, 10-week
10 weeks - $29.95
Total Miles: 15
Total Hours: 63
Total Miles: 15
Total Hours: 63
This simple to follow ten-week olympic plan ranges in weekly volume from 5 to 8.5 hours. It 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. Friday is the rest day and the 4th and 7th weeks are rest weeks.
This plan is customized for the Lake Meridain Olympic Triathlon. Raise the Bar's Triathlon Training Sessions are scheduled into the plan. They happen on Wednesday nights at 6:30pm at Lake Meridian. Optional workouts are provided in case you are not able to attend the trainings.
This plan is customized for the Lake Meridain Olympic Triathlon. Raise the Bar's Triathlon Training Sessions are scheduled into the plan. They happen on Wednesday nights at 6:30pm at Lake Meridian. Optional workouts are provided in case you are not able to attend the trainings.
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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 : Swim
Endurance Swim, 14 x 50
Planned Time: 0:50:00
RTB coached swim or 1500 yards including a main set of: 14 x 50 yards at a comfortable pace (zone 2), rest 15 - 30 sec. between 50's
Planned Time: 0:50:00
RTB coached swim or 1500 yards including a main set of: 14 x 50 yards at a comfortable pace (zone 2), rest 15 - 30 sec. between 50's
Workout #2 : 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 #3 : Custom
Lake Meridian Training, Week 1, Swim/Run
Planned Time: 1:20:00
40 min. interval swim in Lake Meridian 40 min. interval run on Soos Creek Trail (race course) OR ENDURANCE SWIM 1500 yards including a main set of: 6 x 100 yards comfortable pace (zone 2), 15 - 30 sec. Rest Intervals; 8 x 50 yards at a moderate pace (zone 3), 10 sec. RI RUN SPEED SKILLS 10 minute jogging warm-up, stretch Then: Run 20 minutes at a comfortable to moderate pace (zones 2-3) and include 5 x 20 sec. relaxed sprints with at least 90 sec. recoveries Cool-down jog 10 min.
Planned Time: 1:20:00
40 min. interval swim in Lake Meridian 40 min. interval run on Soos Creek Trail (race course) OR ENDURANCE SWIM 1500 yards including a main set of: 6 x 100 yards comfortable pace (zone 2), 15 - 30 sec. Rest Intervals; 8 x 50 yards at a moderate pace (zone 3), 10 sec. RI RUN SPEED SKILLS 10 minute jogging warm-up, stretch Then: Run 20 minutes at a comfortable to moderate pace (zones 2-3) 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 : Day Off
Rest Day
Friday 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.
Friday 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 #6 : 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 #7 : 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 #8 : Swim
Endurance Swim, 14 x 50
Planned Time: 0:50:00
RTB coached swim or 1500 yards including a main set of: 14 x 50 yards at a comfortable pace (zone 2), rest 15 - 30 sec. between 50's
Planned Time: 0:50:00
RTB coached swim or 1500 yards including a main set of: 14 x 50 yards at a comfortable pace (zone 2), rest 15 - 30 sec. between 50's
Workout #9 : Bike
Endurance/Recovery
Planned Time: 0:40:00
Easy spinning indoors or out on a flat to gently rolling course. Keep it easy!
Planned Time: 0:40:00
Easy spinning indoors or out on a flat to gently rolling course. Keep it easy!