Lose weight, gain speed and stay injury free. We've compiled a plan from years of coaching. It a control build into the 2018 season with weekly video we've created to help you understand key points.
This Plan was compiled by All American, Master Trainer, USAT, and TrainingPeaks Coach in Boulder Colorado, Austin Mitchell. This periodized, and primarily duration based plan touches all the training basis such as time, intensity, type, frequency recovery and nutrition. This training plan was compiled over three years as Austin personally researched and tested various workout from many resources. There are several "secret" workouts included that have evolved from world class coaches and several others world class athletes and coaches that austin has learned from. This Plan is very unique for intermediate and advanced triathletes because after completing one cycle, the athlete can increase difficulty level by increasing duration of all workouts by approximately 10%. This plan is primarily use for Olympic distance and Half Ironman events. Increasing total scheduled volume by 30% allows athletes to use the plan for a Full Distance triathlon such as IRONMAN, REV3, Challenge and so on. This allows the athlete to use this training program and the extremely effective workouts (and recovery techniques) throughout the year without a plateau in fitness or injury.
REMEMBER THIS AND NEVER FORGET: This acronym is a reminder to take care of yourself. Everyone deals with an injury sooner or later. What separates extremely fit people and chronically injured people besides diet, exercise, and genetics is this:
Lets say for example your knee hurts you...
P-protect (don't further injure your knee)
R-rest (get off your knee more)
I-Ice (Ice for 20 mins daily)
C-Compression (wear knee brace)
E-Elevation (Lay on back with legs up)
To read more check out this website: (link attached below)
Please watch Video for visual description
Daily tidbit: breathing- https://youtu.be/KiN-ylVXb1o
Location: indoor or outdoor pool
warm up: first five/ten minutes walking
150yard with pull buoy
150yard kick with kick board
150yard relaxed free-style swim
4 x 50 yards very easy swimming
film the 50 yards and send them to me if possible
Supplies: kick-board, pull buoy
intensity: rate of perceived exertion(RPE) of 4-7, stay in HR zone 1-2 if you have HR monitor
Your Heart Rate vary quite a bit
option 1: to use spin or stationary bike
option 2: use road bike and find relitively flat course(try to avoid high elevation change)
warm up: first five minutes slow
cool down: gradually decrease pedal speed and force the last ten minutes
Supplies: water bottle
intensity: do not exceed 65% of max heart rate, or rate of perceived exertion of 4-6, stay in HR zone 1-2 if you have HR monitor
See attachment for checklist (click on the "paperclip" image)
PRINT IT OUT! This goes for all of your workouts! Feel free to substitute "warm up" with foam rolling"
3x30 Glutes bridge variations
3x13 steps band walk
Hip combo 60 seconds per side
60 seconds plank
SEE ATTACHMENT FOR WORKOUT IMAGES(click "paper clip image")
The amount of weight lifted is approximately 40-55% of the max amount of weight that you could lift in that particular exercise.(for example, if the max amount of weight you think you could lift is 100lbs, then 40-55lbs would be the appropriate amount of weight for this stage of weight training)
INTENSITY: 40-55 (%1RM)
RECOVERY: 1 minute
SUPPLIES:water and note pad.
Document each workout after it is completed