TriNerd Coach Nicks Favorites!

Author

Nick Patenaude

All plans by this Coach

Length

9 Weeks

Typical Week

Longest Workout

3800 m swim
1:09 hrs bike
1:05 hrs run

Plan Specs

triathlon half ironman beginner intermediate weightloss multi day hr based strength base period

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Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 00:45
Training Load By Week
Average Weekly Training Hours: 00:45
Average Weekly Breakdown

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. 

Back to Plan Details

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'

TriNerd Coach Nicks Favorites!

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