Folsom Sprint, Beginner, by HR, RPE and Power. Less than $10/wk using code D3-USAP
5 weeks - $60.00
Total Miles: 135
Total Hours: 27
Total Miles: 135
Total Hours: 27
5 Week Basic Sprint Plan
This program is a basic plan to get you to complete a sprint distance triathlon with the confidence that you can complete the race without difficulty.
In addition to the training plan, you'll receive our Triathlon 101, Race Day Prep, Training Terms, and How to Train document. These are essential documents that you can use again and again.
All plans are written by USAT Level 3 Coach Mike Ricci, who is the Head Coach for D3 Multisport and the three time Collegiate National Champion University of CO Triathlon Team.
This program is a basic plan to get you to complete a sprint distance triathlon with the confidence that you can complete the race without difficulty.
In addition to the training plan, you'll receive our Triathlon 101, Race Day Prep, Training Terms, and How to Train document. These are essential documents that you can use again and again.
All plans are written by USAT Level 3 Coach Mike Ricci, who is the Head Coach for D3 Multisport and the three time Collegiate National Champion University of CO Triathlon Team.
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
Trainer: High RPM Spin - 45 min
Planned Time: 0:45:00
WU: 10' - CD: 10' 25' at 105+ RPMS.
Planned Time: 0:45:00
WU: 10' - CD: 10' 25' at 105+ RPMS.
Workout #2 : Strength
AA Weights from D3 website
Planned Time: 0:45:00
Sets 2-3 Reps 20-25 Speed Slow Recovery 1-1.5' - 2 leg squats - Bent-arm pull down - Leg Press - Seated Rows - Step Ups - Hamstring curl - Core #3 - 2x
Planned Time: 0:45:00
Sets 2-3 Reps 20-25 Speed Slow Recovery 1-1.5' - 2 leg squats - Bent-arm pull down - Leg Press - Seated Rows - Step Ups - Hamstring curl - Core #3 - 2x
Workout #3 : Custom
Planned Time: 0:00:00
Welcome to the USA Productions and D3 Sprint Plan for Beginner Athletes. Please read through all the attached documents. Click on the paper click above to view all documents for this plan. If you have any questions email me directly: mike @ D3 Multisport . com - Enjoy the plan and Good Luck!
Workout #4 : Run
Run Base: Endurance - min
Planned Time: 0:40:00
Run on a flat course or treadmill. Keep HR in Zone 1-2 (RPE 5-6, E Pace), no higher than the top of Z2. Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
Planned Time: 0:40:00
Run on a flat course or treadmill. Keep HR in Zone 1-2 (RPE 5-6, E Pace), no higher than the top of Z2. Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
Workout #5 : Swim
Mixed Swim: Easy - 45 min 1500 yd
Planned Time: 0:50:00
Swim 4 laps (200 yds) warm up. The next set will be 10 x 50 on 30" rest. This means 50 yards sprint, 6x, each time with 30 seconds rest when you finish. Then swim 200 yards of drills (mix it up) and then swim 4x 25 yards fast with 15" rest. Then swim 100 yards easy cool down.
Planned Time: 0:50:00
Swim 4 laps (200 yds) warm up. The next set will be 10 x 50 on 30" rest. This means 50 yards sprint, 6x, each time with 30 seconds rest when you finish. Then swim 200 yards of drills (mix it up) and then swim 4x 25 yards fast with 15" rest. Then swim 100 yards easy cool down.
Workout #6 : Day Off
relax
Planned Time: 0:00:00
Relax
Planned Time: 0:00:00
Relax
Workout #7 : Swim
Swim Form: Form - 30 min 1800 yd
Planned Time: 0:40:00
WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88). MS: Swim a moderate effort using the same stroke count in WU set. 8 x 100 (10”) moderate. 4 x 50 kick (20”) moderate. CD: 200 easy alternating 50 pull, 50 swim.
Planned Time: 0:40:00
WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88). MS: Swim a moderate effort using the same stroke count in WU set. 8 x 100 (10”) moderate. 4 x 50 kick (20”) moderate. CD: 200 easy alternating 50 pull, 50 swim.
Workout #8 : Strength
AA Weights from D3 website
Planned Time: 0:45:00
Sets 2-3 Reps 20-25 Speed Slow Recovery 1-1.5' - 2 leg squats - Bent-arm pull down - Leg Press - Seated Rows - Step Ups - Hamstring curl - Core #3 - 2x
Planned Time: 0:45:00
Sets 2-3 Reps 20-25 Speed Slow Recovery 1-1.5' - 2 leg squats - Bent-arm pull down - Leg Press - Seated Rows - Step Ups - Hamstring curl - Core #3 - 2x
Workout #9 : Day Off
relax
Planned Time: 0:00:00
Relax
Planned Time: 0:00:00
Relax