3800/180/42 FULL distance training plan [ENGLISH]. By Oriol Gili
Author: Oriol Gili
Length: 12 Weeks
Tags: triathlon, ironman, beginner, intermediate, hr based, tss based
Typical Week: 1 Day Off, 3 Run, 3 Bike, 1 Other, 3 Swim, 2 Strength
Longest Workout:
1:20 hrs swim
6:00 hrs bike
1:30 hrs run
Author: Oriol Gili
Length: 12 Weeks
Tags: triathlon, ironman, beginner, intermediate, hr based, tss based
Typical Week: 1 Day Off, 3 Run, 3 Bike, 1 Other, 3 Swim, 2 Strength
Longest Workout:
1:20 hrs swim
6:00 hrs bike
1:30 hrs run
3800/180/42 FULL distance training plan [ENGLISH]. By Oriol Gili
[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
200 Wup
4x100 building + 4x100 back/breast.
3x200 buoy hipoxya send off the wall .
6x100 easy (1 breath on right, other on L)
https://youtu.be/yrz67cH_P8o
Steady 90-120min, climbing allowed.
Focus on the cadence
400 WUP
3x200 Build
4x50 kicking
2x50 kicking (dolphin)
400 (back/breast)
4x50 Sprint
200 easy
Continuous run with 3x2000m (not sets!), 7/10. It's just to stimulate a bit speed.
Follow the builder
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
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.