5 Weeks to a Fast Bike Split: Level 3

Author

Coach BK 500RYT, NASM PT, Ironman U Certified www.WolfpackTriClub.com

All plans by this Coach

Length

5 Weeks

Typical Week

1 Day Off, 4 Bike, 3 Swim, 1 Brick, 2 Run

Longest Workout

4:00 hrs

Plan Specs

cycling road cycling intermediate hr based strength base period

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 14:58
Training Load By Week
Average Weekly Training Hours: 14:58
Average Weekly Breakdown

Coach BK

Wolfpack Triathlon Coaching

What describes me best ... I am a very goal oriented person that is always striving to learn more, do more and find that next best version of myself. Each athlete I coach gets very individualized attention, concerning all aspects of health and well being. I deliver training plans weekly and month based on feedback on works and other aspects that my athletes communicate to me. My philosophy is to be healthier and happier at the end of your goal race. Ready to take on that next big challenge.

Back to Plan Details

Sample Day 1

1:00:00
Bike LT Test

Bike Functional Threshold Test WU: Long warm up 20 minutes.  MS: time trial 30 minutes. Flat out-back or on trainer. Race effort. Record entire effort on Garmin or avg heart rate during HARD effort. CD: 10 min cool down.

Sample Day 1

0:30:00
Swim Strength 1

Do the following: 3 sets of 10-12 Reverse fly with 5 pound weights, bent at the waist Arm raises / heart forward with 5 pounds Rows with 5 to 10 pounds, bent at the waist Abs - elbow to opposite knee, 10 on each side x3 One arm row 5-10 pound, opposite knee/hand supported on bench One arm outward rotation, elbow on side, you are laying on side on bench Abs - on back, knees at 90, keeping shoulders on floor, rotate knees side to side Skull crushers, 5 - 10 pound, elbows stay in line Superman, laying on belly, lifting opposite hand and foot, 10 on each side x3

Sample Day 2

0:45:00
2000-3000

Interval session with sets at goal race pace

Sample Day 2

1:30:00
1:30 (strength)

90′, strength. After warming up, include 5×5′ (3′) low RPM hills or trainer intervals. #1–2 at 70 RPM, Zone 2; #3–4 at 60 RPM, Zone 2–3; #5 at 50 RPM, Zone 3. Performance Pointer: During hill training, check for a relaxed upper body. Hands should be lightly gripping bars and arms should be soft at the elbows and relaxed.

Sample Day 3

1:30:00
1:30-2:00 brick

Bike: 60–90′, aerobic. Zone 1-2, flatter terrain.
Run: 30–45′ off the bike, as 15–20′ Zone 3–4, the balance in Zone 2

Sample Day 4

0:45:00
2000-3000 (aerobic/strength)

2000-3000 aerobic swim. Include strength set with paddles/pulling.

Sample Day 5

1:00:00
2500-3500 (endurance/speed)

Swim with longer sustained efforts, finish up with 25/50 yd sprints.

5 Weeks to a Fast Bike Split: Level 3

$9.99 - Buy Now