12 month annual plan (working to 70.3-140.6)

Average Weekly Training Hours 12:57
Training Load By Week
Average Weekly Training Hours 12:57
Training Load By Week

This 52 Annual training plan is designed around hitting a 70.4 at week 17 then a full iron man in week 47 ideally bussulton race, 70.3 in April then the full iron man in December.

This plan incorporate 3 week builds, testing every cycle along with a detailed over view of your ATP

Sample Day 1
1:00:00
swim TT short course

400m Easy Pace - Breathe 3's (No aids to be used)

Swim 8 x 50m (25m Freestyle Drill - 25m Easy) - 20secs rest after each rep

Swim 6 x 25m Build to 90% of Maximum Speed on 50secs

Rest for 3-5mins before your first Time Trial


Swim 400m / Swim 200m / Swim 100m - All with 200m swim recovery in between and 3mins
STOP Rest.
Record Maximum Heart Rate (HR) and Time for each effort

600-900m (Fins) Made up of 100m Swim / 100m Kick / 100m Own Choice x 2-3 as cool down.

Sample Day 2
1:15:00
1800m
swim tech focus 1/12

200 warm up (use pool bouy) focus on high elbow catch add turns for all 200

4 x 50's try to use 90-120sec time cycle use fins for all drills 
side kicking 
shark fin drill 
hip rotation drill
doggy paddle

4x50's focus on one of weakest points every 50
eg
1st hip rotation
2nd high elbow catch
3rd big reach
repeat

200 cool down add back stroke every 75 metre along with turns for all 200 metres

Sample Day 3
1:00:00
FTP testing

this will be done at ergo performance centre
bring your bike, gear and shoes

Sample Day 4
1:10:00
2400m
Swim tech focus 2/12

200-400 use pool bouy focus on turns pushing off wall streamlining to flags deep under water.

4x 50's each exercise
alternating side kicking 6 kicks 1 stroke (fins ok)
fist swim (focus on hip rotations)
finter drags 25's swim back free
freestyle (focus on hip rotation and kick) 

200-400 cool down add back stroke ever 75 meters focus on turn pushing off wall streamlining to flags deep under water.

Sample Day 5
0:45:00
150TSS
3 KMs TT

Ideally this should be done on the running track or a controlled environment.

Warm up 10mins 65%
4 x 100 run throughs
rest 5mins

3kms TT best pace

cool down 10mins
Stretch

Sample Day 7
1:00:00
25TSS
Recovery ride zone 1 60 min

60 min ride zone 1 95 cadence
all about recovery from race on weekend not the effort

Sample Day 7
0:05:00
Weekly feed back form

What were the challenges you met this week?


Are you completing your TP data? on a scale of 1-10
what could you do better?


Is your nutrition on track?
scale 1-10
what could you do better?


Are you drinking 2-3 litres of quality water each day?
scale 1-10
how could you drink more?


Are you getting to bed by 10pm?
scale 1-10
what could you do better?


Are you doing your corrective exercises?
scale 1-10
what could you do better?


Are you happy with your coach?
scale 1-10
What could be better in your programs?

what are your preferred weekly training hours/days next week?

Aaron Buchan
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Aaron Buchan Triathlon Coaching

The foundation of Triathlon begins with the basics..

Poture/Flexibility and mobility
Nutrition
Strength Endurance
Life Style
Mind set

To prevent the Athlete from breaking down and to keep them in the sports for years to come these principles need to be set before achieving a high level of fitness.