Olympic Triathlon. Training Plan 16 weeks

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1 Olympic Triathlon Training Plan 16 weeks

2 Intro Grand Rapids Triathlon Olympic Distances are as follows: Swim 1500 meters (1640 yards or just under 1 mile) Bike 40K (25 miles) Run 10K (6.2 miles) Plan designed for beginner or intermediate triathlete that has completed a sprint distance triathlon Individuals starting this plan should currently be maintaining fitness at 4 5 hours per week of activity, preferably related to at least 1 tri discipline Training plan created by Mark Olson and Roxane Kruse of AthleticMentors Personalized training plans and one-on-one coaching available Contact Athletic Mentors online at Contact Athletic Mentors via phone at

3 Free Clinics, Part I Triathlon 101 Jan 21, 9:00am 10:15am For athletes new to the sport or considering getting into triathlon Equipment, training and racing tips, nutrition, transitions and USAT rules Swim Technique & Training Jan 21, 10:30am 11:30am Open to all levels, but geared toward athletes looking to step beyond beginner Swim stroke technique discussions and training recommendations Bike Technique & Training Feb 11, 9:00am 10:15am Open to all levels, but geared toward athletes looking to step beyond beginner Cycling technique and bike fit discussions and training recommendations Run Technique & Training Feb 11, 10:30am 11:30am Open to all levels, but geared toward athletes looking to step beyond beginner Running technique discussions and training recommendations, including bricks

4 Free Clinics, Part II Triathlon 101 Mar 10, 9:00am 10:15am For athletes new to the sport or considering getting into triathlon Equipment, training and racing tips, nutrition, transitions and USAT rules Women s Panel Discussion Apr 21, 9:00am 10:15am For all ladies, beginner to intermediate Open question and answer format with experienced athletes and coaches Race Day Clinic Jun 2, 9:00am 10:15am For all participants of the 2012 Grand Rapids Triathlon What to expect on race day, course details, logistics, spectator info & more All free clinics will be held at the David D Hunting YMCA in downtown Grand Rapids A registration link will soon be available online at

5 Clinics with a Fee In addition to the free clinics, AthleticMentors will also be offering in-depth, hands-on clinics, in a small group setting, for a fee. Dates and details will be posted, as they become available, to and A comprehensive 2 day Swim Stroke Analysis Clinic is slated for Jan 8 & Jan 15 Our swim specialist, with 40 years of coaching experience, will help take your stroke to the next level and provide the tools to improve technique and training Clinic includes video analysis of participants swim stroke, optimal stroke count testing and structured workouts and drills for each individual based on ability For more information on the Swim Stroke Analysis Clinic or other fee-based clinics, please contact

6 Terminology RPE rate of perceived exertion; scale of 1 10 with 10 being max effort See descriptions of scale on next slide Brick combination workout that moves from one discipline directly into the next simulates race situation Tempo continuous effort in zone 3 Speedwork repeats of short intervals in zone 4 Example: mile for run, 1 2 minutes for bike, yards for swim Long Interval - repeats of long intervals in zone 3 Example: mile for run, 5+ minutes for bike, 100+ yards for swim

7 RPE Scale Perceived Effort Max Effort Activity Very Hard Effort Vigorous Activity Moderate Activity 2-3 Light Activity 1 Very Light Activity Description Feels almost impossible to Completely out of keep going breath Unable to talk Very difficult to maintain Can barely Can barely speak a exercise intensity breathe single word On the verge of becoming uncomfortable Short of breath Can speak a sentence Feels like you can exercise for Can hold short Breathing heavily hours conversation Feels like you can maintain Can carry a Easy to breath for hours conversation Anything other than sleeping

8 Training Zones % of max HR Zone RPE Name Description 50-70% active recovery long slow aerobic / can exercise comfortably for an 70-80% endurance extended period of time 80-90% tempo / threshold fast work that can be held for some number of minutes 90-95% interval work short bouts of 1-5 minutes at high pace % 5 10 sprint/power all out effort; held for less than a couple of minutes

9 Training Phases I - II BASE PHASE Spend most of training time in zone 2 Include a few second hard efforts to 1 workout per discipline per week Add a 3 rd day of strength training if time permits BUILD PHASE Spend majority of time in zone 2 Add a tempo session or long interval session to 1 workout per discipline per week Substitute a hill workout for 1 strength training day if desired

10 Training Phases III - IV PEAK PHASE Spend less than half of training time in zone 2 Maintain tempo session or long interval session for each discipline per week Change second workout per week for each discipline to speedwork Substitute a hill workout for 1 strength training day if desired TAPER PHASE Increase intensity of workouts Cut training volume in half Allow for full recovery between intervals

11 WEEKS 1-3 Week 1 - BASE Week 2 - BASE Week 3 - BASE Mon OFF Mon OFF Mon OFF Run 0:30 Run 0:35 Run 0:40 Strength Train 0:30 Strength Train 0:30 Strength Train 0:30 Wed Swim 0:30 Wed Swim 0:30 Wed Swim 0:35 Bike 0:45 Bike 0:45 Bike 0:45 Strength Train 0:30 Strength Train 0:30 Strength Train 0:30 Fri OFF Fri OFF Fri OFF Swim 0:30 Swim 0:30 Swim 0:35 Run 0:30 Run 0:40 Run 0:35 Sun Bike 0:45 Sun Bike 1:00 Sun Bike 1:15 Weekly Total 4:30 Weekly Total 5:00 Weekly Total 5:25

12 WEEKS 4-6 Week 4 - BASE (recovery) Week 5 - BUILD Week 6 - BUILD Mon OFF Mon OFF Mon OFF Run 0:30 Run 0:40 Run 0:40 Strength Train 0:30 Strength Train 0:30 Strength Train 0:30 Wed Swim 0:30 Wed Swim 0:35 Wed Swim 0:40 Bike 0:45 Bike 0:50 Strength Train 0:30 Strength Train 0:30 Strength Train 0:30 Fri OFF Fri OFF Fri OFF Swim 0:30 Swim 0:35 Swim 0:40 Run 0:30 Run 0:35 Run 0:40 Sun Bike 0:50 Sun Bike 1:15 Sun Bike 1:30 Weekly Total 3:50 Weekly Total 5:25 Weekly Total 6:00

13 WEEKS 7-9 Week 7 - BUILD (recovery) Week 8 - BUILD Week 9 - BUILD Mon OFF Mon OFF Mon OFF Run 0:35 Run 0:40 Run 0:45 Strength Train 0:30 Strength Train 0:30 Strength Train 0:30 Wed Swim 0:30 Wed Swim 0:40 Wed Swim 0:40 Bike 0:50 Bike 1:00 Strength Train 0:30 Strength Train 0:30 Fri OFF Fri OFF Fri OFF Swim 0:30 Swim 0:40 Swim 0:40 Run 0:35 Run 0:40 Run 1:00 Sun Bike 1:00 Sun Bike 1:30 Sun Bike 2:00 Weekly Total 4:10 Weekly Total 6:00 Weekly Total 6:35

14 WEEKS Week 10 - BUILD (recovery) Week 11 - PEAK Week 12 - PEAK Mon OFF Mon OFF Mon OFF Run 0:40 Run 1:00 Run 0:50 Strength Train 0:30 Strength Train 0:30 Strength Train 0:30 Wed Swim 0:30 Wed Swim 0:40 Wed Swim 0:40 Bike 1:30 Bike 1:30 Strength Train 0:30 Strength Train 0:30 Strength Train 0:30 Fri OFF Fri OFF Fri OFF Swim 0:30 Sun Run 0:40 Bike 1:15 Sun Swim/Bike Brick (0:20/1:00) 1:20 Bike/Run Brick (0:45/0:20) 1:05 Sun Swim/Bike Brick (0:30/1:15) 1:45 Bike/Run Brick (1:00/0:30) 1:30 Weekly Total 4:35 Weekly Total 6:35 Weekly Total 7:15

15 WEEKS Week 13 - PEAK Week 14 - PEAK (recovery) Mon OFF Mon OFF Run 1:00 Run 0:45 Strength Train 0:30 Strength Train 0:30 Wed Swim 0:45 Wed Swim 0:35 Bike 1:45 Bike 1:15 Strength Train 0:30 Strength Train 0:30 Fri OFF Fri OFF Swim/Bike Brick Swim/Bike Brick (0:30/1:15) 1:45 (0:20/0:40) 1:00 Sun Bike/Run Brick (1:15/0:30) 1:45 Sun Bike/Run Brick (0:40/0:20) 1:00 Weekly Total 8:00 Weekly Total 5:35

16 WEEKS Week 15 - TAPER Week 16 - TAPER Mon OFF Mon OFF Run 0:35 Strength Train 0:30 Wed Swim 0:30 Wed OFF Bike 1:00 Strength Train 0:30 Bike/Run Brick (0:30/0:15) 0:45 Swim/Bike Brick (0:15/0:30) 0:45 Fri OFF Fri OFF Swim/Bike Brick (0:25/0:40) 0:45 Bike 0:40 Sun Bike/Run Brick GRAND RAPIDS TRI Sun (0:40/0:15) 0:55 RACE DAY Weekly Total 4:45 Weekly Total 2:10

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