2017 Olympic/International program I

Average Weekly Training Hours 12:24
Training Load By Week
Average Weekly Training Hours 12:24
Training Load By Week

This is a program that will assure you of having done all you can to not only successfully finish your first (or maybe one of many) Olympic/International distance triathlon.

Sample Day 1
1:00:00
Aerobic run Z2

Aerobic base building run; purpose is to continue to build your body's ability to utilize fat (oxidization) for fuel. Be sure and run these easy in zone 1or 2 with an RPE (rate of perceived exertion) of 5-6 maximum

Sample Day 1
1:00:00
Masters swim or Swim set 1 hour

Masters swim or see swim workouts

Sample Day 2
1:00:00
Base phase-strength training

See description

Sample Day 2
0:45:00
Bike interval set Z4/5

This set is meant to be short, very, very high itensity (immeasurable for heart rate monitors; used RPE) and should be 95% of maximum)

Warm up VERY good-You should be sweating by the time you start your intervals-for at least 10-15'. Perform 10 x's 40" Z4/5 2-3' RI; these are very, hard! Complete recovery over 2-3' then repeat. Ride the balance of ride aerobic (Z2) or aerobic plus 5-10BPM (Z3) Warm down (WD) at least 5-10'

Sample Day 3
0:45:00
Aerobic hill run

Warm up for at least 10-15' then find a hill of 45"-1' if possible (or, simply turn around at 45") Take a full recovery or (Min) 2-3' between. These should be as easy as you can run uphill! Run at lowest HR possible!

Run between 6-10 intervals focusing on high cadence, short, quick steps; do not try stretch out your stride here! Run the balance aerobic/aertobic plus 5-10BPM (Z2/3) Warm down (WD) for a least 10'.

Sample Day 3
1:00:00
Masters swim or Swim set 1 hour

Masters swim or see swim workouts

Sample Day 4
1:00:00
Base phase-strength training

See description

Todd Codish
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Todd Codish Coaching

Triathlon & science! My specialty! I am one of about 200 USAT level II coaches. I specialize in over 50 and rehab athletes Testing: Vo2 & blood lactate, Swim lessons - underwater filming Bike fitting - Teach use of clipless pedals to beginners

Todd offers monthly coaching programs, testing (Vo2 & blood lactate) swimming, underwater filming, bike fitting, strength program development and running bio-mechanics, as well a programs for sale, consulting packages and more.