Twinkle Middle Distance Plan 2020

Author

Tracey Sample

All plans by this Coach

Length

23 Weeks

Typical Week

2 Bike, 4 Strength, 3 Run, 1 Day Off, 2 Swim

Longest Workout

1:00 hrs swim
3:45 hrs bike
2:10 hrs run

Plan Specs

triathlon half ironman beginner intermediate

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Summary

22 week Beginner - Intermediate plan for middle distance race
Time commitment starts at 5-6hrs and ends at over 10hrs (when doing the long sunday rides)

This plan can be progressed or regressed by adding in or taking out some zone 2 training.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:11
Training Load By Week
Average Weekly Training Hours: 08:11
Average Weekly Breakdown

Tracey Sample

the247triathlete.com

Triathlon coaching for all levels.
Remote coaching
1 to 1 coaching for swim, bike and run
Group coaching in swim and run
Specialist in getting athletes over fears and technical issues in biking and open water
Video analysis of swim and run
Rehab coaching and return from injury coaching
Personal goal setting to grow athletes to better at their sport and to achieve better balance in their lives.

Back to Plan Details

Sample Day 1

0:30:00
30 min Turbo 10 week progression

Warm up
5 min easy spin
5 min steady effort with 10 sec of spin ups every min
Week 1 = 6 x 1 min on, 1 min off
Week 2 = 7 x 1 min on, 1 min off
Week 3 = 6 x 1 min on, 1 min off + 2 x 30 sec on, 30 sec off
Week 4 = 2 x {2 min steady effort, 2 min hard, 30 sec very hard., 1:30 rest}
Week 5 = 7 x 1 min on, 1 min off
Week 6 = 8 x 1 min on, 1 min off
Week 7 = 7 x 1 min on, 1 min off + 2 x 30 sec
Week 8 = 2 x {2 min steady effort, 2 min hard, 30 sec very hard., 1:30 rest}
Week 9 = 8 x 1 min on, 1 min off
Week 10 = 9 x 1 min on, 1 min off
10 minutes of spinning the legs bringing the cadence down each minute.

Sample Day 1

0:10:00
Hip Strength

You will need a loop band
Start off doing these exercises with a very light band or no band at all
https://www.youtube.com/watch?v=GsqhcbPVXDQ

Do 10 reps on each leg.
For the shuffles walk 4 steps in each direction through 10 times (5 times in each direction)
rest for 30 sec between sets

Sample Day 1

0:07:00
1TSS
One Legged stability

1 min each with the change over as quickly as possible
1.Stand on one leg with the knee brought up to 90 degrees. R & L legs (this is your one legged stance)
2.One legged stance but move into superman, karate kid and star fish stances. R & L
3. Single leg half squat - https://www.youtube.com/watch?v=alrWkyeF-Rk

Sample Day 2

0:45:00
52.8TSS
Easy run

Sample Day 3

0:15:00
Rest Day 1

Can be an active rest day or a proper rest day but look to have an actual day off at least every other week

Sample Day 3

0:05:00
1.7TSS
piroformus & Glute Med stretch

Lying pigeon stretch https://www.youtube.com/watch?v=RTqqiy7cUL0

kinder sitting stretch
https://www.youtube.com/watch?v=2qZ517Rw7ME

Sample Day 4

0:05:00
5 min Gym Planks and Flexibility

2 sets of 20 se on/ 10 sec off
1. Front Plank
2. Side Plank R
3. Side Plank L
4. Bridge
5. Scorpion Stretch

Twinkle Middle Distance Plan 2020

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