3800/180/42 FULL distance training plan [ENGLISH]. By Oriol Gili

Average Weekly Training Hours 08:38
Training Load By Week
Average Weekly Training Hours 08:38
Training Load By Week

[ENG Version] . This plan is in ENGLISH.

I am glad that you consider to join one my training plans. I offer two types of services: custom plans and adapted plans. This description is about an adapted plan. If you wish to learn more about the differences, please visit my website (link at the bottom).

ADAPTED PLANS BROCHURE PDF:
https://goo.gl/m4PRv4

PLAN DURATION: 12 weeks.

BENEFITS:

* Contact the coach by email and get an answer in less than 48h.

* A webinar can be scheduled, by demand (Barcelona time).

* Training sessions designed by TSS, duration and controlled by HR + RPE (Perceived Effort).

* Beginners to Intermediate level: feel free to make shorter the harder workouts. Advanced triathletes are advised to join a custom plan.

* 1 rest day per week. Weekly average dedication: 12-16h in 10/12 sessions.

+++ Do you want to link your account to the coach, receive daily feedback and customize the plan? For an extra 200€ you'll receive the upgrade. +++

Check my WEBSITE to know more about me:
http://www.oriolgili.com/en/

Watch the teaser VIDEO about Training Peaks:
https://youtu.be/wx4Q17OV71w

HOW TO ACTIVATE THE PLAN, AFTER THE PURCHASE:
https://help.trainingpeaks.com/hc/en-us/articles/204071974-How-do-I-apply-unapply-my-plan

Sample Day -73
0:45:00
2200m
50TSS
ENG 016G with strokes, hipoxya

200 Wup

4x100 building + 4x100 back/breast.
3x200 buoy hipoxya send off the wall .
6x100 easy (1 breath on right, other on L)

Sample Day -73
0:20:00
20TSS
FS Swimming 1 . Core exercise

https://youtu.be/yrz67cH_P8o

Sample Day -72
1:30:00
105TSS
ENG 015CAD 90min cadence drill

Steady 90-120min, climbing allowed.


Focus on the cadence

Sample Day -72
0:50:00
2100m
50TSS
ENG 076G

400 WUP

3x200 Build
4x50 kicking
2x50 kicking (dolphin)
400 (back/breast)
4x50 Sprint

200 easy

Sample Day -71
1:10:00
8.08mi
70TSS
ENG 007FAR with 3x(2000-1000)m

Continuous run with 3x2000m (not sets!), 7/10. It's just to stimulate a bit speed.

Sample Day -70
1:06:00
79.3TSS
ENG 007VO2 6x3(3)

Follow the builder

Sample Day -70
0:20:00
20TSS
FS running 1 : squats + pull-ups + glutes + abs + ankles

Functional strength routine:
* 3x6 squats (weight equivalent to 15 reps).
* 3x7 biceps pull-ups.
* Glutes 5' with bands.
* 5x25 Abs + 2 planks 30''.
* Ankles eccentrics.

//// VIDEOS ///
* Squats: basic level without weight, next level with just the bar, advanced level with weights and using the cage. We do a max of 6 reps.
https://www.youtube.com/watch?v=Dy28eq2PjcM

* Pull-ups: https://www.youtube.com/watch?v=yOdq5W2gh7E

* Glute:
https://www.youtube.com/watch?v=nuUF-_o3K6o
https://www.youtube.com/watch?v=XsRD2gU1LaA

* Ankle eccentric:
https://www.youtube.com/watch?v=NF-ytebg_LU

Oriol Gili
|
www.oriolgili.com

Triathlon coach from Barcelona, often traveling and available abroad. I've been training international athletes during the last 15 years. I hold official coach certifications for triathlon (ITU), sailing and windsurfing. I am a sports lover and proud to have turned my passion into a profession. My favorite challenge is to help stuck athletes to launch. I am very persistent! You CAN and you WILL.

SERVICES:
* Custom online coaching limited to 15 athletes.
* 1-on-1 & groups.
* Training camps org.