TriNerd Coach Nicks Favorites!

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 00:45
Sample Day 1
0:53:00
33.5TSS
Quad Killer Sprint sessions!

Week 1 - 4 Sets main set
Week 2 - 5 Sets main set
Week 3 - 6 Sets main set
Week 4 - 4 Sets main set
Week 5 - 7 Sets main set
Week 6 - 8 Sets main set

Sample Day 8
0:54:00
35.7TSS
Cadence/threshold work v1

2* 6' alt 1' 90%/100% 95/105rpm (2)

Sample Day 15
1:09:00
48.3TSS
Cadence/threshold work v2

Sample Day 22
2400m
200 steady, decr 100's strong

2*
[200/100 ch
50 k]
4* 50 band only (10)
100 ez ch]

200 mod (10)
4* 100 strong (10)
2* 50 ez ch (10)

200 mod (10)
4/3* 100 strong (10)
2* 50 ez ch (10)

200 mod (10)
2* 100 strong (10)
2* 50 ez ch (10)

Sample Day 29
3200m
100 effort + 50 RPS

400 ch
100 kock
6* 50 band @10"
4* alt 15 hard fr + 35 ez fr/35 hard fr + 15ez fr @10"
5/4*
[3* 100 @10 rec (ie. On 1:50's)
2* 50 RPS @10 rec]
100 ez ch

Sample Day 36
3800m
100's effort, RPS, Pull

WU: 400 Choice
200 as 50 kick, 50 shark
6* 50 band only
2* 35!, 15 ez (10)
2* 25!!, 25 ez (10)
2* 15!!!, 35 ez
---------------------------
MS: 2*[
3* 100 effort (10)
2* 50 RPS (10)
200 pull steady (10)
3* 100 effort (10)
2*50 fast (10)
200 pull easy (10)
2* 50 ez] (20)

Sample Day 43
1:00:00
4.97mi
65TSS
Track 6 x 800

W/U 15'
MS: 6 x 800 @ z4 (200m walk/jog)
CD: 10'

Nick Patenaude
|
TriNerds (TriNick)

Our Tri-Life program keeps you connected so you can maintain your training on the go! With use of TrainingPeaks we are able to assess your progress & adapt your weekly routine to maximize performance.
Coaching is more than designing the perfect individual training programs but also maintaining communication with athletes. Let's face it Triathlon is never an easy sport and it takes confidence & determination! We make sure we discuss all the necessary components you will need to navigate success.