24 week Olympic Distance Triathlon Plan Intermediate
24 weeks - $110.00
Total Hours: 204
Total Hours: 204
TriSmart Training Systems has created a 24 week complete training plan designed to help a triathlete get ready for their Olympic Distance "A" Race. TriSmart has geared this program to triathlete that has participated in couple sprint distance triathlons. This triathlete should currently train 4-6 hours a week, run 4-5 miles at a time comfortably, cycle 20 miles comfortably, swim 1500 yards comfortably, and can commit up to 11 hours per week in the hardest weeks. This plan can be used with a heart rate monitor but it is not necessary.
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 : Other
Welcome Note
Planned Time: 0:00:00
Hello and thank you for purchasing a training plan from TriSmart Training Systems. We have included a detailed set of instructions for you to use in order to get the most out of your plan. In order to download your instructions, please do the following: 1) from version 3.0, click on this workout. 2) On the right hand side. click on the "paperclip" 3) Click on the listed file. 4) A dialog box will open. 5) select a directory to save your file and select "save." 6) repeat if you have more than one file If you should have any problems, please send us an email at jennifer@trismartusa.com. Thanks and good luck training and racing!
Planned Time: 0:00:00
Hello and thank you for purchasing a training plan from TriSmart Training Systems. We have included a detailed set of instructions for you to use in order to get the most out of your plan. In order to download your instructions, please do the following: 1) from version 3.0, click on this workout. 2) On the right hand side. click on the "paperclip" 3) Click on the listed file. 4) A dialog box will open. 5) select a directory to save your file and select "save." 6) repeat if you have more than one file If you should have any problems, please send us an email at jennifer@trismartusa.com. Thanks and good luck training and racing!
Workout #2 : Other
Planned Time: 0:00:00
Workout #3 : Run
Planned Time: 0:35:00
Warm up thoroughly in Zone 1 for at least 10 minutes. Increase pace to the mid to the top of Zone 2 for the duration of the run.
Workout #4 : Swim
Planned Time: 0:30:00
Easy Swim, mostly in Zone 1-2
Workout #5 : Bike
Planned Time: 1:00:00
Aerobic Biking. Warm up 10 minutes in Zone 1, then raise heart rate to top of Zone 2 and hold. Cool down 10 minutes in Zone 1. Focus on keeping cadence between 90-95 rpm.
Workout #6 : Bike
Planned Time: 0:00:00
LT test. Warm up 10-15 minutes. Perform a 30 minute time trial as hard as you can without slowing down. (This will be from 6-9 miles based on the athlete). After the first 10 minutes at full effort hit the lap button on your heart rate monitor. Record heart rate average (as well as average watttage if you have it it) for the last 20 minutes of the test. Also record average heart rate overall and time to complete the distance. Cool down 10 minutes. Review detailed write-up from coach before performing. The key to performing this test correctly is to avoid going out too hard in the very beginning. Do not blow up! Attempt to negative split the effort, i.e. try to get faster as you go.This will give a much more accurate reading. Email me the results.
Workout #7 : Swim
Planned Time: 0:30:00
Easy Swim, mostly in Zone 1-2
Workout #8 : Run
Planned Time: 0:35:00
Warm up thoroughly in Zone 1 for at least 10 minutes. Increase pace to the mid to the top of Zone 2 for the duration of the run.
Workout #9 : Bike
Planned Time: 1:00:00
Aerobic Biking. Warm up 10 minutes in Zone 1, then raise heart rate to top of Zone 2 and hold. Cool down 10 minutes in Zone 1. Focus on keeping cadence between 90-95 rpm.