Heather Casey, USAT Level IIE licensed coach designed this 16 week training plan for a 70.3 distance triathlon. You can use this plan to get strong for riding and running hills or for getting stronger to tear up those flat courses. The plan can be used for beginner (first time half distance athletes) to intermediate level. Injury prevention is the number one goal for all of Coach Heather's plans and private coaching clients. Benefit from her background as a certified strength and conditioning coach with many different core workouts infused in this training plan. Each week will feature at least one new core workout. You will have several opportunities to test your increasing fitness with a 5K run race, 10K run race, Olympic distance practice triathlon and a few open water swims with indoor alternatives.
With Mini Band: - 15 lateral steps each direction (toes pointing forward/ knees tracking over ankles - 15 front kicks - 15 back kicks - 15 cross body kicks
40 min easy run. In the last 20 min insert 4 x 2 min surges where you surge your pace to one that is 30 sec per mile faster than your easy pace. Take a min easy recovery between each effort. Remainder of run is easy. Remember quick leg turnover throughout.
200 easy swim w/ pull buoy
200 swim build by 50
15 x 50's on 10 sec rest. Accelerate the first 10 hand hits and then just cruise the rest of the 50.
150 easy cool down (50 free/ 50 non free/ 50 free)
Need a stability ball (med size) All exercises are demonstrated in this 2 min video https://www.youtube.com/watch?v=colL_Kope7w ___________________________________________ 2 X 12 reps (single leg moves do 12 per leg) __________________________________________ - Stability ball push up > pike > pull in (do each of 3 moves in sequence. 3 moves X 4 = 12) - Single leg lift keeping hips stable (start position on back with feet on ball) - Hands to feet pass with ball - Knee drive to chest from forearms on ball - Straight leg hip lift with heels on ball - Hamstring pull in - Forearm plank spiderman (drive knee to elbow and alternate) * on mat, not ball - Explosive push up - Box Jump (use 12 or 18 inch box. Jump from deep squat/ land cushioned and soft - quiet land) *Can modify and do controlled step ups without jumping for non-impact option.
10 min spin thinking about cadence, smooth pedal stroke and power around the full stroke Spin Up as follows: - 2 min @ effort 6/10 followed by 30 sec @ 9/10 - 2 min spin @ effort 3/10 recovery repeat Main Set X 3: - 5 min @ effort 7/10 - 1 min @ effort 8/10 - 30 sec@ effort 9/10 - 30 sec @ effort 10/10 Full Gas!! - Rest Interval: 2 min @ zone 2 effort 3/10 repeat two more times for total 3 sets Cool Down 10 min EZ spin focus on cadence
10 x 50 easy, Focus on posture, line and balance. on 20 sec rest
250 swim build pace by 50 on 20 sec rest
30 x 25's hard on 10 sec rest.
100 easy cool down