What do you get with a training plan?
Workout #1 : Custom
Welcome to your intermediate draft legal triathlon training plan!!
Today is going to be an easy day, just riding and getting ready for the week ahead:
WU: 15 minutes in L2 Endurance.
MS: 1 hour in L2 Endurance.
CD: 15 minutes in L1 Active Recovery.
Workout #2 : Bike
Tempo ride with some LT work.
WU: 15 minutes easy, just getting the legs moving and ready for some work at L2 Endurance.
MS: 40 minutes and just ride with watts at L3 Tempo. It's a steady fast pace that's not easy but not at your max sustainable pace either.
Then ride 10 minutes with watts at L2 Endurance.
Then do another 10 minutes at L4 Lactate Threshold. Reach for at level 4 watts for the whole 10 minutes and make your cadence 5 rpm higher than your normal cadence.
CD: 15 minutes easy spinning in L1 Active Recovery.
Workout #3 : Run
30 minutes in heart rate zone upper 2/3.
Tempo. Warm up and then 30 minutes zone upper 2/3 heart rate continuous. Mostly flat. Heart rate will fall on downhills--that's OK.
Workout #4 : Swim
2 x 100 descending times (30”).
2 x 50 kick with second one faster (30”).
3 x 200 fast with 50 kick easy between 150s.
100 kick steady.
CD: 100 easy swim.
Workout #5 : Bike
2 x15 LT, Fast pedals
WU: 15 minutes at L2 Endurance
MS: Spin on the trainer with 10 fast pedals for 1 minute each at L3 Tempo. Cadence over 100rpm, rest one minute between each.
Also get in 2 x15 at Sub LT, Lower L4 Lactate Threshold (90-95% FTP) for 5 minutes between each at L2 Endurance.
CD: 10 minutes at L1 Active Recovery
Workout #6 : Swim
WU: 5-minute swim with your choice of kicks and swims.
Drills: Focus on how well you do the drills, not on how fast.
Set #1 scull front, set #2 scull chest, set #3 scull back
3 x (3 x 50 done as 25 skull, 25 distance per stroke emphasis).
MS: Using the “feel” for the water you just developed:
500 swim at moderate/aerobic effort.
Kick 200 moderate effort.
CD: 5 minutes of kicks and swims.
Workout #7 : Run
Tempo finish, 3 miles at goal pace
Tempo finish. The first part is a warm-up at heart rate zone 1-2. The last 3 miles are at next race goal pace. Walk 5 minutes for cool down.
What was your goal-pace heart rate?
Workout #8 : Bike
SubLT-Crisscross to LT
Sub-threshold intervals criss-cross to ‘fire hose’ the bathtub. If you fill up the bathtub about 3/4 full and then every two minutes, take a firehose to it, then right before it floods the bathroom floor, you turn it off, and let it drain out to 3/4's full again... repeat.... This will help to improve the size of your 'drain'.
WU: 15 minutes at L2 Endurance
MS: Do 3 x 1 minute fast pedaling intervals, at L3 Tempo with 1 minute of rest in between each.
Crisscross 2x20 intervals with 10 minutes of recovery between each interval. Ride at watts of at Upper L3 Tempo (85-90%) and every 2 minutes, pop it up to L5 VO2Max (120%) for 30 seconds and then recover back to previous pace of Upper L3 Tempo. Recover for 10 minutes at L2 Endurance between each set.
Finish with 2 VO2 max intervals: 2 x5 minutes L5 VO2Max. Rest for 5 minutes between each at L2 Endurance.
CD: 15 minutes at L1 Active Recovery
Workout #9 : Bike
Group ride- working hard in the group
Make sure to get in some hard work today. Not just sitting in and waiting to sprint. Some good turns at the front and pushing the pace. NOT getting dropped from the group, but just on the edge and keeping the pressure on.