Bike Focus for Triathletes, 4-8 hours/week, 4-6 days/week
8 weeks - $69.00
Total Hours: 107
Total Hours: 107
8 Week Bike Focus: This program is appropriate for a second year or greater athlete who is looking to improve their bike. The athlete must be able to bike for at least 1:30 hours and should be able to complete 4-5 bike workouts per week. The program starts out with around 4 hours of biking in the first week and progresses to around 8 hours and six days of biking per week seven weeks later. This program includes swim and run workouts as well, although these are not the focus of this program. The swim and bike workouts are primarily to maintain current fitness, while the bike workouts take PRIORITY. The total volume per week ranges from 9:30 hours per week to about 16 hours if all the ‘optional’ workouts are completed. If this plan seems to be a bit much, you may be interested in the Winter Maintenance Plans that are 4-7 hours per week or 7-11 hours per week depending on your experience and time constraints.
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
Custom
Planned Time: 0:0
Welcome to the D3 Bike Focus Plan! Please read through all the attached documents. If you have any questions email me directly: mike @ D3 Multisport . com - Enjoy the plan and Good Luck!
Workout #2
Run Speed: Speed/Efficiency - 50 min
Planned Time: 0:50
50' run with 8x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.
Workout #3
Trainer: Efficiency - 45 min
Planned Time: 0:45
WU: 10' - CD: 10'. These are with your shoes clipped in, and the idea is to focus on one leg at a time. 90” right leg, then 90" left leg. Next is: 45” right, 45" left, vice versa 2x. Next: 30” left, 30" right increase cadence each 5’’ to maximum. Next: 20” right, 20” left for 2’. 15” right, 15 “left for 1’, 10” right, 10” left, for 40”, 5”right, 5” left for 20”. 3–4 x 1’ at max cadence, RI 1’. 3–4 x 15” at max cadence to spinout, RI 45”
Planned Time: 0:0
Welcome to the D3 Bike Focus Plan! Please read through all the attached documents. If you have any questions email me directly: mike @ D3 Multisport . com - Enjoy the plan and Good Luck!
Workout #2
Run Speed: Speed/Efficiency - 50 min
Planned Time: 0:50
50' run with 8x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.
Workout #3
Trainer: Efficiency - 45 min
Planned Time: 0:45
WU: 10' - CD: 10'. These are with your shoes clipped in, and the idea is to focus on one leg at a time. 90” right leg, then 90" left leg. Next is: 45” right, 45" left, vice versa 2x. Next: 30” left, 30" right increase cadence each 5’’ to maximum. Next: 20” right, 20” left for 2’. 15” right, 15 “left for 1’, 10” right, 10” left, for 40”, 5”right, 5” left for 20”. 3–4 x 1’ at max cadence, RI 1’. 3–4 x 15” at max cadence to spinout, RI 45”
Day #2
Easy Swim: Recovery - 35 min 2000 yd
Planned Time: 0:40
WU: 500 easy. 4 x 100 free/50 kick on back, 10" rest between. 4 x 100 kickboard (free/breast kick mix). 10" rest. 500 pull easy straight into 200 non-free mix.
Workout #2
Trainer: Recovery - 30 min
Planned Time: 0:30
Start out at a very easy gearing, over 20 minutes gradually increase the resistance to a medium level. Then gradually work back to the easy gear you started with over the last 10 minutes. Purpose is to loosen legs after long run or ride from day before or even a recent race. If it's nice out, feel free to spin outside, but stay in small chain ring.
Planned Time: 0:40
WU: 500 easy. 4 x 100 free/50 kick on back, 10" rest between. 4 x 100 kickboard (free/breast kick mix). 10" rest. 500 pull easy straight into 200 non-free mix.
Workout #2
Trainer: Recovery - 30 min
Planned Time: 0:30
Start out at a very easy gearing, over 20 minutes gradually increase the resistance to a medium level. Then gradually work back to the easy gear you started with over the last 10 minutes. Purpose is to loosen legs after long run or ride from day before or even a recent race. If it's nice out, feel free to spin outside, but stay in small chain ring.
Day #3
Bike TT: Assess Fitness - 60 min
Planned Time: 1:15
20' wu, 15' cd. You are going to ride the 10 mile flat course for time. Start out at a pace you can hold for the whole 10 miles.
Workout #2
AA Weights from D3 website
Planned Time: 0:30
Depending on where you are in your off-season training, this is your weight training day.
Workout #3
Run Base: Endurance - min
Planned Time: 0:30
OPTIONAL RUN: Run on a flat course or treadmill. Keep HR in Zone 1-2, 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. This run can be 30'-90' long depending on fitness level.
Planned Time: 1:15
20' wu, 15' cd. You are going to ride the 10 mile flat course for time. Start out at a pace you can hold for the whole 10 miles.
Workout #2
AA Weights from D3 website
Planned Time: 0:30
Depending on where you are in your off-season training, this is your weight training day.
Workout #3
Run Base: Endurance - min
Planned Time: 0:30
OPTIONAL RUN: Run on a flat course or treadmill. Keep HR in Zone 1-2, 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. This run can be 30'-90' long depending on fitness level.
Day #4
Swim Endurance: Form - 45 min 2000 yd
Planned Time: 1:0
WU: 10 minutes alternating slow-fast pacing. Play with different strokes while warming up. MS: 30-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant? CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling. Total: 45 minutes
Planned Time: 1:0
WU: 10 minutes alternating slow-fast pacing. Play with different strokes while warming up. MS: 30-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant? CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling. Total: 45 minutes