32 Week Resistance & Sweet Spot for 140.6 Triathletes - Intermediate

Average Weekly Training Hours 07:47
Training Load By Week
Average Weekly Training Hours 07:47
Training Load By Week

32 Week Resistance & Sweet Spot for 140.6 Triathletes

Everything you need to map out a solid foundation for your next season's ironman! You'll start with 3 weeks of laying the foundation for 10 weeks of lifting and neuromuscular work. The resistance work follows the program described here- https://fascatcoaching.com/tips/weight-lifting-for-cycling/ and will help you increase your Functional Threshold Power one the bike. During this weight lifting program, you'll build muscle (heavy lifting), train that new muscle to produce great force on the bike & in the pool and then through neuromuscular sprint workouts teach that new muscle to fire at speeds specific to cycling and running (high velocity lifting). “Speeds specific to cycling” is the secret sauce of this program and this weight lifting is made cycling specific by the velocity of the lifts plus the neuromuscular sprint workouts that are coupled to the Strength and Power Phases. The neuromuscular work on the bike also transfers to your run!

After completing the resistance phase, you'll progress into building aerobic fitness on the bike, in the pool, and on the run. Duration and intensity builds every 4 weeks and ends with a recovery week. Because we don't get faster in training, we get faster in recovery! Weekday workouts are kept shorter and can be done on the bike trainer or treadmill if being outside isn't an option. Longer rides and runs on the weekends let you keep your handling skills sharp and give you a chance to get out with friends if you like. Running and biking workouts can be downloaded directly to your Garmin Forerunner 935XT or Fenix 5 or smart trainer so you know you're hitting all the right targets!

This plans focuses on the half ironman distance with lots of Tempo and Sweet Spot work to both increase your threshold power on the bike and threshold pace on the run as well as getting you ready for more race-specific work later as your race gets nearer. Bike/run brick workouts teach your legs to transition quickly between the sports but there are also longer runs on tired legs to train your mental fortitude as well as your legs and lungs. The longer brick workouts are also a great chance to test out your race-day nutrition plan.

This plan includes a choose-your-own swim workout plan with 3 different levels of swim workouts each day that you're at the pool. Pick the workout level that best matches your ability and delete the other 2. OR, if you have the time, add one of the other level swim workouts to the weekend for more time in the water!

Also included are all those extra details that make for a strong and resilient athlete like Yoga, Foundation exercises, and activation work to keep your hips mobile and healthy. Links to videos help ensure you're doing the movements correctly.

This plan is perfect for the triathlete to begin in the Fall or early Winter (like October thru December for the northern hemisphere) to prepare for races in the Spring.

Basic plan is for athletes with 7-11 hours per week to train.
Intermediate plan is for athletes with 10-14 hours per week to train.
Advanced plan is for athletes with 14+ hours per week to train.

Questions about this training plan? Email: help@fascatcoaching.com

Sample Day 2
1:00:00
66.7TSS
Field Test: 20 minuter

20 Min Threshold Effort up a climb or on an uninterrupted stretch of flat road to determine training zones
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For more info:
https://www.fascatcoaching.com/tips/a-20-minute-power-based-field-test/
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http://velonews.competitor.com/2009/02/coaches-panel/coach-frank-overton-tells-what-to-do-with-your-new-power-meter_87556
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Find an uninterrupted stretch of road, free from stop signs/lights or longer descents. This needs to be a repeatable effort as you may test throughout the season.
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Your goal is to put out the most power you can over 20 minutes, but also to be smooth & consistent as you perform the effort. Don't blow up in the first few minutes! Ask me for wattage pacing guidelines.

Sample Day 3
1829m
Basic - Endurance and Kick

200 Warm up
8x50 kick/drill by 25 on 10SR
4x100 build on 15SR
100 Pull
400 Negative Split
100 Fast!
100 easy with good form
200 pull
6x50 kick as odds SPRINT!/evens moderate on 15SR
100 cool down

Sample Day 3
2743m
Advanced - Endurance and Kick

500 Warm up
8x50 kick/drill by 25 on 10SR
6x100 build on 15SR
300 Pull
400 Negative Split
2x100 Fast! on 20SR
100 easy with good form
200 pull
6x50 kick as odds SPRINT!/evens moderate on 15SR
200 cool down

Sample Day 3
2286m
Intermediate - Endurance and Kick

300 Warm up
8x50 kick/drill by 25 on 10SR
5x100 build on 15SR
200 Pull
400 Negative Split
100 Fast!
100 easy with good form
200 pull
6x50 kick as odds SPRINT!/evens moderate on 15SR
200 cool down

Sample Day 4
0:50:00
58.8TSS
Endurance Run

Endurance Pace. Focus on good form, upright posture, high knees, and quick cadence around 90spm/180rpm.

Sample Day 5
1:00:00
52.1TSS
Tempo 2 x 12 minutes

2 x 12 minutes ON (zone 3) 6 minutes OFF
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Perform the Intervals by riding between 76-90% of your FTP. You should feel like you are working but not "suffering"
For More Information Please Read:
https://fascatcoaching.com/tips/tempo-training/

Sample Day 6
1:15:00
89.1TSS
Endurance Run

Endurance Pace. Focus on good form, upright posture, high knees, and quick cadence around 90spm/180rpm.

FasCat Coaching
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FasCat Coaching

FasCat has over 14 years of experience coaching road mountain cyclocross and multisport athletes, mostly between of 30 - 60 years old. "Working men and women" that need balance and flexibility for whatever life throws at them. Before we design any training program we consult with the athlete first - how much time do you have to train - what do you have coming up?

We coach thru a custom designed training plan, monitor your progress thru your data and give feedback based on our expertise.