Triathlon Training Plan

Transcription

1 by Andy Potts Be Excited to Improve, be mentally engaged every time you train, listen to your body and have fun. Triathlon is an amazing sport and is an integral part of many people s journey in life, and a journey it most certainly is. Triathlon will take you places, both physically and mentally, that you have yet to visit, teach you things you did not know about yourself, beat you up, pick you up and keep you wanting more. For being an individual sport, you will find kinship and friendships that I implore you to embrace. It is these relationships that will make those early morning workouts easier, after work training sessions actually happen and crossing the finish line that much more magical. Triathlon rewards patience, consistency and hard work. The cornerstone of success in triathlon training is consistency and repeatability- As you progress through your training, you should finish workouts feeling accomplished and spent but also that you could do the workout again the next day if you had to. To use a common analogy, you should always be making deposits into your fitness bank and not taking withdrawals. Pay close attention to your body and when in doubt, leave it out. Above all else, enjoy the journey and remember- Sound Mind, Sound Body. The focus of these training plans are to help you learn how to properly manage and adapt to the stress of various training volumes. As you progress through your training, we will introduce new stimuli such as intensity and changes in efforts. As with any sound training program, we will progress steadily, purposefully and consistently. Be Patient, Be Excited and Have Fun! See ou At The Finish Line, Andy Potts Information presented through the PowerBar Team Elite Training Plans is intended to impart general training and fitness information. Neither PowerBar nor the Team Elite athletes is engaged in rendering medical advice or services. ou should consult your doctor for medical advice or services, including seeking advice prior to undertaking a new diet or exercise program. Advance consultation with your doctor is particularly important if you are under eighteen (18) years old, pregnant, breastfeeding, or have health problems. Never disregard professional medical advice or delay in seeking it because of something you have read in the PowerBar Training Plans.

2 Training Chart Weeks 1-4 TUESDA WEDNESDA THURSDA FRIDA SATURDA SUNDA % Race Pace / Brick - off bike 120 min Long 5:10 11:10 3 x 200m/ r=20 s 4: % Race Pace / Brick - off bike 1 Long 5:40 3:10 12:50 3 x 200m/ r=15 s 4: % Race Pace / Brick - off bike Long 6:10 3:10 13:10 3: % Race Pace / Brick - off bike 120 min Long 5:10 2:15 10:55

3 Training Chart Weeks 5-8 TUESDA WEDNESDA THURSDA FRIDA SATURDA SUNDA Long intervals at Race : MS m 3: min 10 90% Race Pace / 20 min total at Race Pace / Brick - off bike 1 Long with 15 min at Race Pace / 5:50 2:50 12:20 Long intervals at Race : MS m min 15 90% Race Pace / total at Race Pace / Brick - off bike 1 Long with 15 min at Race Pace / 6:00 3:45 12:45 Long intervals at Race : MS m min 20 90% Race Pace / total at Race Pace / Brick - off bike 1 80 min Long with 15 min at Race Pace / 6:20 4:00 13:20 Long intervals at Race : MS m % Race Pace / Brick - Cruise 1 25 min Long with 10 min at Race Pace / 5:25 11:25

4 Training Chart Weeks 9-12 TUESDA WEDNESDA THURSDA FRIDA SATURDA SUNDA MS: 3 x 400m; r=20s 09 3 x 3 Race Pace / 3 x 15 Race Pace / 5 1 Brick 1st 5 min off the Race Pace, Cruise Remainder 15 80% RP/E 10 90% RP/E, 5 RP/E 5:45 3:20 12:05 MS: 3 x 500m; r=20s 10 4 x 3 Race Pace / 6 x 10 Race Pace / 5 Brick last 5 Race Pace, Cruise Remainder 15 80% RP/E 10 90% RP/E, 5 RP/E 6:15 3:20 12:35 MS: 3 x 400m; r=20s 11 4 x 3 Race Pace / 55 min 5 x 15 Race Pace / 5 Brick 1st 10 Race Pace, Cruise Remainder 15 80% RP/E 20 90% RP/E, 10 RP/E 6:15 3:25 12:40. MS: 3 x 200m; r=10s 2: min 10 x 2 Race Pace / 5 Brick 1st 10 Race Pace, Cruise Remainder 10 80% RP/E 5 90% RP/E, 2.5 RP/E 4:45 10:20

5 Training Chart Weeks TUESDA WEDNESDA THURSDA FRIDA SATURDA SUNDA MS: 3 x 500m; r=5s 13 6 x 3 Race Pace / Easy build to Race Pace / (10 min) 6 x 15 Race Pace Brick - Tempo Negative Split Cruise with 10 min at Race Pace 6:00 3:25 12:25 MS: 4 x 500m; r=5s 14 8 x 2 Race Pace / 65 min Easy build to Race Pace / (10 min) 7 x 80% RP/E, 90% RP/E, RP/E) Brick - Tempo Negative Split Tempo Negative Split to Race Pace on back half 6:00 3:40 12:40 MS: 4 x 300m; r=5s 2: x 3 Race Pace / Race Prep Simulation: 40-ute ride with Pickups to Race Pace Brick - 4 x Race Pace Tempo Negative Split 2:30 2:45 8: x 25/50min pickups 25 min 1: min 3 x 3 Race Pace / 30-ute ride with Pickups RACE! 1:20 1:45 4:30

6 Training Chart Hours HRS WeEK

7 Glossary Terms All Workouts are based off of Race Pace/ Race Pace/: The pace that you can/will sustain during your goal race Pick-Ups: Range in duration from 1 minute to 5 minutes and are where you progressively pick up your speed over the duration of that interval to various levels. Rest in between pick-ups is at your discretion. /Easy : Easy ride, run or swim that builds up to just above warm up effort Build: Increase your pace/intensity as a workout progresses so that you finish the workout at race pace/effort Tempo/Negative Split: This is a workout where you run out building to race pace(tempo) and come home faster then you went out. IE: out for 21 minutes, return in 19. When we indicate- utes of work at race pace/effort: This means that the work should be utes and does not include the rest intervals. Use discretion to vary rest intervals. As you get closer to the race and are training more at race pace, ideally rest intervals should be shorter and they should be longer when you are working above race pace. ming Terms: Drills: Find a local swim coach, a friend or pick up a book on the various swim drills you can incorporate into your training. My favorite are: Kick on Side (KOS), Finger Tip Drag, 1 Arm Drill (Breathe to the opposite side) and Catch Up. USMS has a great site for searching for drills and articles on drills here: Fins: Fins Pads: Paddles Pull: ming with either a pull buoy, paddles, band(around your ankle) or a combination of these items Snorkel: Snorkel- Front/Freestyle Snorkel is the my recommendation # x :33: Will refer to the # of Reps x Distance at a certain time interval Terms: Drills: Single Leg Pedaling, Progressive High Cadence Pedaling, Etc. For some cycling drill examples, go here: