Olympic Distance Triathlon Training Plan
15 weeks - $89.95
Total Hours: 124
Total Hours: 124
This 15 week triathlon plan is intended for the beginner and experienced level triathletes. This training plan is designed specifically for adults and experienced juniors ages 16-19 years olds who have competed in junior or sprint triathlons in the past and are seeking to compete at a more competitive level. This plan is designed to prepare you for your first triathlon or improve your performance while preparing to compete at the next level in 15 weeks. This is a detailed 15-week plan, will help you improve on your basic non-draft level of training and experience and provide a formal periodized triathlon program for non draft racing.
Basic qualifications:
Swim 800 meters without stopping
Bike 15 miles and good bike handling skills
Run 3 miles comfortably
Able to train 5 days per week with some days consisting or two workouts
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
Spin Class
Planned Time: 1:0
Follow the instructors lead but ensure you do not exceed your THR or Zone: If you don't have access to a spin class; then conduct these sessions on a trainer or flat roads. This applies to all spin sessions.
Planned Time: 1:0
Follow the instructors lead but ensure you do not exceed your THR or Zone: If you don't have access to a spin class; then conduct these sessions on a trainer or flat roads. This applies to all spin sessions.
Day #2
Strides, 4-5, relax
Planned Time: 0:45
Strides. Warm up. Then 4-5x20 seconds fast on soft, gentle downhill (90 seconds walk back recovery). Approximately 400m race pace. Not all out. Relax. Zone 1 cool down.
Workout #2
Pyramid
Planned Time: 0:45
WU: 100 swim, 100 kick, 100 swim, 100 kick. MS: Pyramid intervals: Choose a pace for the 300 interval that is below your T-pace. Then maintain that pace for the “step-up” portion of the set. For the “step-down” portion try to make each interval faster than the previous so that the last interval is the fastest of the entire set. But never faster than T-pace. Recoveries are seconds in parentheses. 100 (15”) 200 (20”) 300 (30”) 200 (30”) 100. CD: Easy stroking for 10 minutes varying strokes. Total: 1700
Planned Time: 0:45
Strides. Warm up. Then 4-5x20 seconds fast on soft, gentle downhill (90 seconds walk back recovery). Approximately 400m race pace. Not all out. Relax. Zone 1 cool down.
Workout #2
Pyramid
Planned Time: 0:45
WU: 100 swim, 100 kick, 100 swim, 100 kick. MS: Pyramid intervals: Choose a pace for the 300 interval that is below your T-pace. Then maintain that pace for the “step-up” portion of the set. For the “step-down” portion try to make each interval faster than the previous so that the last interval is the fastest of the entire set. But never faster than T-pace. Recoveries are seconds in parentheses. 100 (15”) 200 (20”) 300 (30”) 200 (30”) 100. CD: Easy stroking for 10 minutes varying strokes. Total: 1700
Day #3
ILT 30 Min (Isolated Leg Training)
Planned Time: 0:30
Conduct this ride on your stationary trainer. Warm up for 10 minutes with easy Spinning in the small chain ring with a cadence of 85-95 RPMs. At the ten-minute point begin to perform your ILT for 30 seconds on each leg with a 1-minute recovery. Conduct 7 sets of the following sequence: 30 seconds right leg (left leg on a chair…milk crate works well), when the 30 seconds is complete clip in with your left leg and continue pedaling. At this point unclip your right leg and rest this leg. When this 30-seconds interval is complete pedal with both legs again and focus on the neuromuscular connection you have just created. At the 24-minute point conduct a cool down for 6-minutes. You may do this ride outside without unclipping. Simply focus on one leg at a time with regard to pulling and pushing and just allow the other leg to be “along for the ride.”
Planned Time: 0:30
Conduct this ride on your stationary trainer. Warm up for 10 minutes with easy Spinning in the small chain ring with a cadence of 85-95 RPMs. At the ten-minute point begin to perform your ILT for 30 seconds on each leg with a 1-minute recovery. Conduct 7 sets of the following sequence: 30 seconds right leg (left leg on a chair…milk crate works well), when the 30 seconds is complete clip in with your left leg and continue pedaling. At this point unclip your right leg and rest this leg. When this 30-seconds interval is complete pedal with both legs again and focus on the neuromuscular connection you have just created. At the 24-minute point conduct a cool down for 6-minutes. You may do this ride outside without unclipping. Simply focus on one leg at a time with regard to pulling and pushing and just allow the other leg to be “along for the ride.”
Day #4
Strides, 4-5, relax
Planned Time: 0:45
Strides. Warm up. Then 4-5x20 seconds fast on soft, gentle downhill (90 seconds walk back recovery). Approximately 400m race pace. Not all out. Relax. Zone 1 cool down.
Workout #2
Drill #2 30 Min (900m)
Planned Time: 0:45
1X300 WU (50m free, 25m BB, 25m AB, 25m HLSS Right Side, 25m HLSS Left Side, 25m SP Right Side, 25m SP Left Side, 25m USK Right Side, 25m USK Left Side, 25m USWX2, 25m free) 10X25m Zipper Skate (ZS) RI 20 seconds 6X25m Double Zipper Switch (ZSWX2) 50m free CD Total 900m
Planned Time: 0:45
Strides. Warm up. Then 4-5x20 seconds fast on soft, gentle downhill (90 seconds walk back recovery). Approximately 400m race pace. Not all out. Relax. Zone 1 cool down.
Workout #2
Drill #2 30 Min (900m)
Planned Time: 0:45
1X300 WU (50m free, 25m BB, 25m AB, 25m HLSS Right Side, 25m HLSS Left Side, 25m SP Right Side, 25m SP Left Side, 25m USK Right Side, 25m USK Left Side, 25m USWX2, 25m free) 10X25m Zipper Skate (ZS) RI 20 seconds 6X25m Double Zipper Switch (ZSWX2) 50m free CD Total 900m
Day #5
Drill #2 30 Min (900m)
Planned Time: 0:45
1X300 WU (50m free, 25m BB, 25m AB, 25m HLSS Right Side, 25m HLSS Left Side, 25m SP Right Side, 25m SP Left Side, 25m USK Right Side, 25m USK Left Side, 25m USWX2, 25m free) 10X25m Zipper Skate (ZS) RI 20 seconds 6X25m Double Zipper Switch (ZSWX2) 50m free CD Total 900m
Planned Time: 0:45
1X300 WU (50m free, 25m BB, 25m AB, 25m HLSS Right Side, 25m HLSS Left Side, 25m SP Right Side, 25m SP Left Side, 25m USK Right Side, 25m USK Left Side, 25m USWX2, 25m free) 10X25m Zipper Skate (ZS) RI 20 seconds 6X25m Double Zipper Switch (ZSWX2) 50m free CD Total 900m
Day #6
Rolling, seated, CP30
Planned Time: 2:0
Ride a rolling course at CP30 on the climbs. Otherwise, heart rate 1-2 zones. Mostly in saddle on hills to build & maintain hip strength.
Planned Time: 2:0
Ride a rolling course at CP30 on the climbs. Otherwise, heart rate 1-2 zones. Mostly in saddle on hills to build & maintain hip strength.
Day #7
Zone 1-2, check cadence
Planned Time: 1:15
Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 21 plus.
Planned Time: 1:15
Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 21 plus.