Follow the same training methodology that has guided Olympic and World Champions for all levels of ability
"My philosophy is very simple. There is no difference between a pro and an age grouper. It's just the time one has to train, and the speed at which one goes. Everything else is the same"
- BRETT SUTTON
This Trisutto Stimulus program is a ONE WEEK program which gives focus to the bike discipline whilst maintaining fitness in the swim and run. It has 16 hours of bike over 8 workouts, 4 hours of running and 4 swim workouts.
It is typically repeated for 3 to 4 weeks before athletes return to their normal training schedule or triathlon program for 4 weeks. This cycle of 3 to 4 weeks of stimulus followed by balanced training can be repeated once or twice more for maximum benefit.
Stimulus weeks are great for the off season to improve a weakness, but can also be incorporated during the year if we want to focus on a specific discipline for a short period.
This program is designed for a professional/elite level triathlete who does not have time restrictions either on weekdays or weekends, and who is able to rest between workouts. The program can be started on any day of the week (i.e. does not necessarily need to be started on a Monday).
This plan uses perceived exertion / effort to gauge intensity. We refer to this as 'Sutto's 3 M's' -
SUTTO'S THREE M'S
We like to keep things simple. While others espouse heart rate and power zones we find that these are a cause of confusion, distraction and worry. Instead we prefer the following perceived exertion levels -
Easy (under 60%), Moderate (60-75%), Medium (75-85%), Mad (85-95%).
* A complete description of intensity levels used in workouts is included with this training plan.
Equipment required:
Swim - paddles and buoy
Bike - a turbo trainer is not required, but is effective (and safe) if you have access to one
Run - access to a treadmill is not required, but is effective if you have access to one
Assumptions:
This 'Professional Bike Stimulus Program' is provided under the assumption that the participant has a high level of fitness, has been actively training recently, is injury free and competes at a professional level.
Train using the same training methodology of Ironman World Champions Daniela Ryf and Chrissie Wellington, Olympic Medalists Nicola Spirig and Julie Derron, and hundreds of age group world champion podiums and Kona qualifiers.