70.3_10Week_Advanced Athletes_Early Prep Phase _PBM Coaching

Average Weekly Training Hours 10:35
Training Load By Week
Average Weekly Training Hours 10:35
Training Load By Week

For an advanced level 70.3, likely northern based athlete.

Max training hours in the early pre (Dec - Feb) top out at 13 hours.

Sample Day 1
0:45:00

WU:
200 swim easy (choice of tech)
10 x 50 drill/swim by 25 on 1:00
6 x 50 descend 1-5, #6 is easy on 1:00

MS:

5 x 100 as 25Easy/50Steady/25Easy (15")
200 EASY, breathe bilateral
4 x 75 steady on 1:25

CD:

100 EASY swim

2000 SCY

Sample Day 2
0:25:00

Volume/Distance: Extensive endurance pace for 20-25min post strength

Insert at random : 3-5 20sec strides/pick ups.

Goal: run frequency and consistency, improve run durability

Pace: best standalone 5K Pace + 1:30 to 2min per mile : conversation effort

HR: heart rate should settle near low to mid Zone 2 as the run progresses.

Focus: form, turnover, relaxed upper body.

Sample Day 2
0:30:00

WU: this is usually done as a second workout in the afternoon or evening (or as the only workout on a "off" day). WU is some light stretching and easy lunges or side lunges.

MS: choose 4-6 "core" movements and do them each for 30-60sec each with 30sec recovery. Some ideas are: planks, side planks, back planks w/feet on chair, push-up, push-up to pike, one legged hand touches, crunches, side crunches, supermans, lateral leg lifts, etc.

CD: light stretching and multi-plane movements.

Sample Day 3
1:10:00

Total ride time : 70min

WU: 25+min @ extensive endurance pace : under 78% of Threshold Power.

MS:
-8 x 1min @ 100-120% of ESTIMATED FTP : more important focus on creating watts at a low cadence : under 65rpm, spin 2min easy between each

CD: 10-30+min easy : light pedal resistance : watts under 80% of FTP

Goal : increase muscle fiber recruitment, specific strength on the bike

Sample Day 4
0:45:00

Volume/Distance: 45min : RPE is 4-5 out of 10, 5K + 1:45 to 2min per mile pace

Insert at random : 3-5 20sec strides/pick ups.

Goal: run frequency and consistency, improve run durability

Pace: best standalone 5K Pace + 1:30 to 2min per mile : conversation effort

HR: heart rate should settle near low to mid Zone 2 as the run progresses.

Focus: form, turnover, relaxed upper body.

Sample Day 5
0:30:00

WU: this is usually done as a second workout in the afternoon or evening (or as the only workout on a "off" day). WU is some light stretching and easy lunges or side lunges.

MS: choose 4-6 "core" movements and do them each for 30-60sec each with 30sec recovery. Some ideas are: planks, side planks, back planks w/feet on chair, push-up, push-up to pike, one legged hand touches, crunches, side crunches, supermans, lateral leg lifts, etc.

CD: light stretching and multi-plane movements.

Sample Day 5
1:00:00

WU:
500 easy>steady (1min)
5 x 50DSC 1-4, #5 is easy (15sec)

MS:
2 x (2 x 200N/S on the 100 on 20sec rest)
100 easy, choice
4 x 150 E/H/E by 50's on 20sec rest
100 easy, choice
6 x 75 des 1-3, 4-6 on :15sec rest

CD:
200 easy

3000

Kurt Perham
|
PBM Coaching

All levels of MOTIVATED athletes!

1:1 monthly coaching :Race Specific Training Plan Construction :Private Consultations :Group/Club Presentations

Youth Athletes Development
Action Sports (motocross fitness, strength and conditioning, etc)
Xterra, Mountain Bike, Triathlon (all distances)