This plan is for the intermediate to advanced triathlete with at least 3 years of steady training and competitive level racing under their belt. Race day is on a Saturday, not a Sunday. Before starting this plan, the athlete should have a well established foundation of aerobic base fitness, along with good general overall conditioning. The use of Spinervals Cycling dvds are recommended for this and all of coach Troy's plans, but is not a requirement. Done properly, this program will get the athlete to the starting line in peak form and injury free.
The workouts are given an intensity description by Zones. Advanced athletes can use heart rate, power (on the bike) or PE(perceived effort) to monitor their daily training intensities. In general, the intensities for this plan are as follows:
Zone 1: Recovery pace. Very low intensity active recovery 'shake the legs out'. Ideal after long/hard workout days and races. 'Noodle it'.
Zone 2: Aerobic/Blue pace. Low to moderate intensity training. PE of 7-8 (Scale 1-10, 10 being 100%). Steady conversation effort. HR is at least 10-25 beats per minute below LTHR (lactate threshold heart rate).
Zone 3: Aerobic Endurance/Gray pace. Moderate to hard training. PE of 7.5- 8.5. Harder efforts that can be sustained for long periods of time. HR 0-10 beats below LTHR
Zone 4: Threshold Training. Hard training at a pace sustainable for short durations. At and above 'race pace'. PE 8.5 - 9. Suffer a little. HR within 5+/- LTHR
Zone 5: V02max Training: Really hard training, PE 9-10. Suffer a lot. HR 10-20 bpm above LTHR
Prior to starting this program and again mid-way through the program, it is recommended that the athlete gets a metabolic test in order to set up target training zones effectively. If that test is not available or convenient, benchmark tests such as that found in Spinervals 27.0 (http://www.spinervals.com/products/item10.cfm), a 20 minute functional threshold test or for the run, a hard 3 mile effort (take avg. HR for the run) can be used to determine LTHR. (Example: If a 3 mile hard, race paced run yields an avg. HR of 150 bpm, this is your LTHR.)
Success in this and all programs is dependent on your consistency and focus on other variables including nutrition, recovery and your overall health. Try to maximize each of these for best results.
If you have any questions, please contact us for immediate attention at firstname.lastname@example.org. And for more information, visit www.coachtroy.com
Technique: w/up 200 free
8x50 catch up drill @ 10 sec rest (sr)
4x50 kick w/board @ 10 sr
Pull 500 steady (focus on dist. / stroke)
8x50 finger tip drag drill @ 10 sr
4x50 kick on back (arms over head) @ 10 sr
c/down 200 easy free
Aerobic Base: Z2, 30-40 minutes steady aerobic run. Focus on using good form and staying within your comfort zone. Push to the upper range of Z2 on days you feel strong and keep it at the lower range on other days. Target 5 miles
1.5 Hr Aerobic Base Bike/Z2, rest 3 min. then Run 30 min. aerobic
Technique: w/up 200 free
10x75 drill (25 left arm, 25 right arm, 25 swim @ 10 sr
4x50 kick (scull w/ hands in front) @10 sr
5x100 pull (focus on strokes/length) @ 15sr
6x75 drill (25 rt. Arm, 25 lft. Arm, 25 swim @ 10 sr
4x50 kick (on back – arms extended overhead)
200 pull (Strokes per length focus)
c/down 200 easy
1:30 Hr Aerobic Base Builder Zone 2 HR, 85-95 rpms Or Spinervals 16 or 18
Aerobic Base: Zone 2, 40-50 minutes steady aerobic run. Focus on using good form and staying within your comfort zone. Push to the upper range of Zone 2 on days you feel strong and keep it at the lower range on the other days.
Target 5-6 miles
2000 Yard straight swim. Focus on good form. Negative split the workout, but don’t ‘race’ it. Swim relaxed and under control.