PamNovember17

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PamNovember17

Author

Amy D'Anna

Length

5 Weeks

Typical Week

3 Bike, 2 Strength, 2 Swim, 1 Custom, 1 Other

Longest Workout

1:00 hrs swim
1:20 hrs bike

Plan Specs

triathlon half ironman

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.

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Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:40
Training Load By Week
Average Weekly Training Hours: 06:40
Average Weekly Breakdown

Sample Day 1

0:45:00
extensive endurance cycling

45 min easy to steady
80+ cadence
zone 2/aerobic

Sample Day 2

0:45:00
Endurance Transition Strength

Start with a Dynamic WU: -https://www.youtube.com/watch?v=kQ9HGPjY1qs Then some HIP MOBILITY work : - https://www.youtube.com/watch?v=FRmFiQ6lBn4 Then we run through all the basic MACRO movements. -Lower body Push, goblet squat w/dumbbell: - https://www.youtube.com/watch?v=UFStLR88gOk -lower body pull, hip bridges : - https://www.youtube.com/watch?v=7n2rJ5WFdj4 -Upper body horizontal push, the basic push up pattern : - https://www.youtube.com/watch?v=Eh00_rniF8E -Upper body horizontal pull, inverted bar rows : - https://www.youtube.com/watch?v=1PX_pG3IQeE CORE. The core is CRITICAL for endurance sports as it stabilizes the body and all movements START at the midsection. Plank is the basic movement for ANTI extension core work : - https://www.youtube.com/watch?v=pSHjTRCQxIw We also need to control rotation. The dumbbell farmers carry is a GREAT movement for grip strength and core stability : - https://www.youtube.com/watch?v=Z5OoFXBGDhg Then a complete stretch, some ideas here : - https://www.youtube.com/watch?v=2wMSSupoCI8

Sample Day 3

1:00:00

wu:
100 easy, stretch it out
4 x 50 kick :20 sec rest
4 x 50 pull : 20 sec rest

MS:
2 x 200 as 200 easy-steady on :20sec rest

100 easy : float

4 x 100 :20sec rest

200 mixed (swim, kick, pull, drill, etc)

4 x 50 surge off the turn 15 strokes then settle

cd:100 easy choice of strokes

Sample Day 4

1:00:00
extensive endurance cycling

wu:15 min building from easy to an effort where your heart rate is up and starting to sweat a bit.
ms: if indoors, shift every 5 minutes to replicate outside riding. Try to keep an 80+ cadence
cd: 10 min easy spin

Sample Day 5

0:55:00

WU:
-200-400 ez Mixed : swim, kick, drills
MS:
-3 x 200 : out 100 strong, 100 settle, (20)
-4x100 as 50 easy/50 steady
-4x25 peppy (20)
WD:
-swim ez 100-300 yards.

Sample Day 6

1:00:00

-WU
--100 easy
-4x50 as 25 drill/25 swim: 20
-100 kick
-rest 1min
MS:
-8 x 100 alternate pull 100 swim 100(15)
-10 x 50 swim building throughout (10)
WD:
200 ez

Sample Day 6

0:15:00
the daily "details"

Your Daily Details. -be an ATHLETE everyday -includes diet, sleep, stress management. -simple stretching -some basic self massage (get some massage lotion, work from feet to hips always towards the heart) Hip and ankle mobility too: -https://gmb.io/hip-mobility/ -more Hip :https://www.youtube.com/watch?v=FRmFiQ6lBn4 -Ankle : https://www.youtube.com/watch?v=b0GWm5jTDaU

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