Olympic (Google)
3 weeks - $199.99
Total Miles: 9
Total Hours: 16
Total Miles: 9
Total Hours: 16
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 : Bike
Sweet Spot / Threshold Intervals
Planned Time: 1:05:00
Our intervals are becoming more difficult. Our goal continues to be to give our legs a good stimulus on these days without frying yourself for your aerobic bikes later in the week. Trust your instincts and feel free to cut this workout short when you've "had enough" to give yourself a good stimulus / workout or if you think you are on the edge of overdoing it. warm up for 10 minutes or so (e.g. 4 easy, then 3*1e, 1s) then Maint Set #1 4 min sweet spot (90+ cadence), 1 easy 4 min sweet spot (70 cadence), 1 easy 4 min sweet spot (choice of cadence), 1 easy 4 min sweet spot (70 cadence), 1 easy *Sweet spot* is at the very bottom of your threshold range-- it's the spot where you'll just start to notice your body dealing with lactate in an uncomfortable way. With power it is around 90% of your threshold. With HR, you should notice your HR settle near the top of your tempo range or bottom of your threshold range. Main Set #2 4 * (4 minutes threshold (spend the first minute gradually raising your effort to threshold), 2 easy) easy spin cool down or transition run Remember that your threshold is the effort that you can hold for 1 hour. It should feel uncomfortable but sustainable. * If you are training with heart rate you might not have time to raise your heart rate all the way up to your threshold HR, so you'll have to rely on feel. * with power, you can ride at 95% to 100% of your threshold power
Planned Time: 1:05:00
Our intervals are becoming more difficult. Our goal continues to be to give our legs a good stimulus on these days without frying yourself for your aerobic bikes later in the week. Trust your instincts and feel free to cut this workout short when you've "had enough" to give yourself a good stimulus / workout or if you think you are on the edge of overdoing it. warm up for 10 minutes or so (e.g. 4 easy, then 3*1e, 1s) then Maint Set #1 4 min sweet spot (90+ cadence), 1 easy 4 min sweet spot (70 cadence), 1 easy 4 min sweet spot (choice of cadence), 1 easy 4 min sweet spot (70 cadence), 1 easy *Sweet spot* is at the very bottom of your threshold range-- it's the spot where you'll just start to notice your body dealing with lactate in an uncomfortable way. With power it is around 90% of your threshold. With HR, you should notice your HR settle near the top of your tempo range or bottom of your threshold range. Main Set #2 4 * (4 minutes threshold (spend the first minute gradually raising your effort to threshold), 2 easy) easy spin cool down or transition run Remember that your threshold is the effort that you can hold for 1 hour. It should feel uncomfortable but sustainable. * If you are training with heart rate you might not have time to raise your heart rate all the way up to your threshold HR, so you'll have to rely on feel. * with power, you can ride at 95% to 100% of your threshold power
Workout #2 : Run
Short Transition Run- How You Feel
Run 1 mile to 30 minutes at whatever intensity you want. If your legs are tired, jog easy. If you're in the mood to run quicker, go ahead (just be sure to break it up and mix in some walking / easy jogging to keep your legs fresh)
Run 1 mile to 30 minutes at whatever intensity you want. If your legs are tired, jog easy. If you're in the mood to run quicker, go ahead (just be sure to break it up and mix in some walking / easy jogging to keep your legs fresh)
Workout #3 : Run
Steady Aerobic Run
Planned Time: 0:45:00
*Warm Up*: jog or walk easy OR also mix in some drills and jumps (see video in resources section of the www.triforceteam.com web site for a suggested warmup routine) *Main Set* Run 45-60 minutes steady; mix in some short stops, walks or easy running depending on how you feel. Cap your heart rate at a few beats above the bottom of your steady zone. If you are running in hilly terrain try to keep your heart rate steady and only let it go up into your tempo range briefly on some of the steeper hills. *Strides* Finish with 3-4 short strides (running quickly with perfect form for about 30 steps or so) Discipline yourself to run at low heart rates! Alternatively, you can use a run/ walk pattern (4 run / 1 walk), for example, or 1 minute at the end of every mile. Some athletes can improve their run time by doing some proactive walking during their races. (I mixed a few race walks into my 3:07 marathon at IMCDA). If you practice race walking during your runs consistently for an entire season, you might become fast enough to walk around 10-12 minutes / mile! Continue to focus on technique. Focus on key elments such as having good posture and trying to run with a cadence over 90. Visit the "resources" tab of the web site for videos re: run technique.
Planned Time: 0:45:00
*Warm Up*: jog or walk easy OR also mix in some drills and jumps (see video in resources section of the www.triforceteam.com web site for a suggested warmup routine) *Main Set* Run 45-60 minutes steady; mix in some short stops, walks or easy running depending on how you feel. Cap your heart rate at a few beats above the bottom of your steady zone. If you are running in hilly terrain try to keep your heart rate steady and only let it go up into your tempo range briefly on some of the steeper hills. *Strides* Finish with 3-4 short strides (running quickly with perfect form for about 30 steps or so) Discipline yourself to run at low heart rates! Alternatively, you can use a run/ walk pattern (4 run / 1 walk), for example, or 1 minute at the end of every mile. Some athletes can improve their run time by doing some proactive walking during their races. (I mixed a few race walks into my 3:07 marathon at IMCDA). If you practice race walking during your runs consistently for an entire season, you might become fast enough to walk around 10-12 minutes / mile! Continue to focus on technique. Focus on key elments such as having good posture and trying to run with a cadence over 90. Visit the "resources" tab of the web site for videos re: run technique.
Workout #4 : Swim
Early Base Technique Swim 1
Planned Time: 0:45:00
To adapt this workout to the endless pool, just substitute 1 minute swimming for every 100, (15 seconds/ 25). Your "t pace" is the pace you can hold for 1000 yards. For struggling swimmers, just go at a relaxed pace. We're going to continue to use our Monday swims to work on technique. If you are having trouble finding a "form focus" to work on in technique sessions, I recommend checking out www.swimsmooth.com or the swim resources page at www.triforceteam.com and checking out their intermediate and advanced swimmers pages to find something that you can improve on. Pick 1-2 things to work on per session. 10 hours / week team members or anyone in a rush can skip to the main set and quit after 30 minutes WARM UP & DIAGNOSE YOURSELF: 2*200 (or 2 min in endless pool) easy-- think about your form, for example: * is your body in balance, even when you breathe (or do you have to press down on the water when you breathe?) * do you feel you are catching the water well or are you pushing down on the water / do you feel like your hand is not getting much purchase? * is your kick nice and tight or do your legs splay outward and/or scissor? MAIN SET: 3* the following set: * 3*50 (30 sec) as 25 drill, 25 swim focusing on perfect technique in whatever element you are working on (15 rest) * 200 (100 easy , 100 steady) focusing on perfect form (20 rest) * 3*50 as 25 drill, 25 swim focusing on perfect technique in whatever element you are working on (15 rest) * 200 (100 steady, 100 tempo), focusing on perfect form (20 rest) * finish with 300 yards at your best guess of what your IM pace (probably your T pace plus 5-10 seconds) would be right now focusing on perfect form 100 easy cool down (optional back stroke) More advanced swimmers who are already well conditioned, i.e., those who have been swimming over 10,000 yards / week consistently for months, can extend this workout by adding up to 5*200 (100 easy, 100 steady) focusing on perfect form.
Planned Time: 0:45:00
To adapt this workout to the endless pool, just substitute 1 minute swimming for every 100, (15 seconds/ 25). Your "t pace" is the pace you can hold for 1000 yards. For struggling swimmers, just go at a relaxed pace. We're going to continue to use our Monday swims to work on technique. If you are having trouble finding a "form focus" to work on in technique sessions, I recommend checking out www.swimsmooth.com or the swim resources page at www.triforceteam.com and checking out their intermediate and advanced swimmers pages to find something that you can improve on. Pick 1-2 things to work on per session. 10 hours / week team members or anyone in a rush can skip to the main set and quit after 30 minutes WARM UP & DIAGNOSE YOURSELF: 2*200 (or 2 min in endless pool) easy-- think about your form, for example: * is your body in balance, even when you breathe (or do you have to press down on the water when you breathe?) * do you feel you are catching the water well or are you pushing down on the water / do you feel like your hand is not getting much purchase? * is your kick nice and tight or do your legs splay outward and/or scissor? MAIN SET: 3* the following set: * 3*50 (30 sec) as 25 drill, 25 swim focusing on perfect technique in whatever element you are working on (15 rest) * 200 (100 easy , 100 steady) focusing on perfect form (20 rest) * 3*50 as 25 drill, 25 swim focusing on perfect technique in whatever element you are working on (15 rest) * 200 (100 steady, 100 tempo), focusing on perfect form (20 rest) * finish with 300 yards at your best guess of what your IM pace (probably your T pace plus 5-10 seconds) would be right now focusing on perfect form 100 easy cool down (optional back stroke) More advanced swimmers who are already well conditioned, i.e., those who have been swimming over 10,000 yards / week consistently for months, can extend this workout by adding up to 5*200 (100 easy, 100 steady) focusing on perfect form.
Workout #5 : Run
Short Transition Run- How You Feel
Run 1 mile to 30 minutes at whatever intensity you want. If your legs are tired, jog easy. If you're in the mood to run quicker, go ahead (just be sure to break it up and mix in some walking / easy jogging to keep your legs fresh)
Run 1 mile to 30 minutes at whatever intensity you want. If your legs are tired, jog easy. If you're in the mood to run quicker, go ahead (just be sure to break it up and mix in some walking / easy jogging to keep your legs fresh)
Workout #6 : Bike
Tempo / Big Ring Intervals 5*8,2
warmup 4 easy then 3* (1 steady, 1 easy) Main Set: 5 * 8 minutes tempo at 70 cadence (for odd # reps sit up for :15 every 2 min, for evens get out of the saddle for :15 every 2 min), 2 easy spin cool down or immediately do a transition run
warmup 4 easy then 3* (1 steady, 1 easy) Main Set: 5 * 8 minutes tempo at 70 cadence (for odd # reps sit up for :15 every 2 min, for evens get out of the saddle for :15 every 2 min), 2 easy spin cool down or immediately do a transition run
Workout #7 : Run
(4-5a) Threshold Hill Reps
Planned Time: 1:00:00
*WARM UP* 1 mile easy jog + a few short strides at the end *MAIN SET* if possible do this on a long, gradual hill (one that allows you to maintain relatively normal running technique as opposed to having to "get up on your toes"); do approximately 30 minutes total of uphill reps at threshold / sweet spot effort (slightly harder than half marathon effort, easier than 10k effort for most athletes) you want to feel a little bit of lactate in your legs, but you should still be able to have a conversation (walk / jog back down the hill for recovery). 4*7.5 minutes or so would be an ideal way to break it up, but it of course depends on the hill you have available. This can also be done on a treadmill. *cool down & stretch*
Planned Time: 1:00:00
*WARM UP* 1 mile easy jog + a few short strides at the end *MAIN SET* if possible do this on a long, gradual hill (one that allows you to maintain relatively normal running technique as opposed to having to "get up on your toes"); do approximately 30 minutes total of uphill reps at threshold / sweet spot effort (slightly harder than half marathon effort, easier than 10k effort for most athletes) you want to feel a little bit of lactate in your legs, but you should still be able to have a conversation (walk / jog back down the hill for recovery). 4*7.5 minutes or so would be an ideal way to break it up, but it of course depends on the hill you have available. This can also be done on a treadmill. *cool down & stretch*
Workout #8 : Swim
10*200 mixed (dif)
Planned Time: 0:30:00
To adapt this workout to the endless pool, just substitute 1 minute swimming for every 100, (15 seconds/ 25) warm up: swim 300 easy (beginners do 2*100) quickness: 6 * 25 drill, 25 quick, 15 rest NOTE: your T pace is the pace you held for your 1000 tt (this is the pace you can hold for 15 minutes or so if you had a gun to your head) Main Set: 10*200 (beginners do the first 4 reps) 1-3 Steady pace (T+5) on 10 seconds rest #4 Easy, 10 rest 5-6 Tempo Pace (t+ 2-3), on 15 seconds rest # 7 Easy, 10 rest # 8 steady (t+5 pace), on 10 rest # 9 tempo pace (t+2-3), ON 15 rest # 10 T pace cool down 2-3*100 easy
Planned Time: 0:30:00
To adapt this workout to the endless pool, just substitute 1 minute swimming for every 100, (15 seconds/ 25) warm up: swim 300 easy (beginners do 2*100) quickness: 6 * 25 drill, 25 quick, 15 rest NOTE: your T pace is the pace you held for your 1000 tt (this is the pace you can hold for 15 minutes or so if you had a gun to your head) Main Set: 10*200 (beginners do the first 4 reps) 1-3 Steady pace (T+5) on 10 seconds rest #4 Easy, 10 rest 5-6 Tempo Pace (t+ 2-3), on 15 seconds rest # 7 Easy, 10 rest # 8 steady (t+5 pace), on 10 rest # 9 tempo pace (t+2-3), ON 15 rest # 10 T pace cool down 2-3*100 easy
Workout #9 : Other
day off/ makeup day / extra session
Options for today: 1. If you've done all your sessions this week- take the day off- enjoy! 2. If you missed any of yesterday's sessions, do them today 3. if you missed a bike ride early in the week, do a 60-90 minute lower steady ride (don't do the exact workout you skipped- keep it easy enough so that you're feeling strong for tomorrow's important ride) 4. if you are endorphin addicted, you can do some easy to lower steady running or biking or some techinque oriented swimming to supplement your schedule; just keep it easy to lower steady
Options for today: 1. If you've done all your sessions this week- take the day off- enjoy! 2. If you missed any of yesterday's sessions, do them today 3. if you missed a bike ride early in the week, do a 60-90 minute lower steady ride (don't do the exact workout you skipped- keep it easy enough so that you're feeling strong for tomorrow's important ride) 4. if you are endorphin addicted, you can do some easy to lower steady running or biking or some techinque oriented swimming to supplement your schedule; just keep it easy to lower steady