Welcome to the triworx-coaching.com Kona prep, the training plan that will make you race strong on the Big Island.
We start the first week with an 3100m swim session, with focus on longer sets of 300m and some intervals of 150m.
Focus on a proper stroke length.
Enjoy and have a succesful prep.
Today is an easy endurance run.
The goal of this run, is to build your basic endurance, so please no hard efforts and if you are running in a hilly terrain, slow down.
Todays session is about the longer distances. Main part is 3x400m with increasing swim speed at the end of the session.
You can choose, if you want to do this workout early in the morning or as the last session in the evening.
The first ride of the week is just an easy endurance ride at 75% FTP.
As long distance triathlon is all about minimizing you calorie consumption, focus on a high cadence during every workout and during the race. Higher cadences use different muscles types then cadences where you focus on power. This will make you run faster and reduce your calorie consumption. Proper shifting is also essential.
Note every rider is different, so any rpm within the given range is good.
Today we focus on speedwork.
After an easy warm up of 3k, you'll perform 4x1000m at your 5k race-pace. After every interval it is 400m easy running. When you're finished cool down for 3.8k and loosen your muscles.
Intervals RPE 17-18, all other parts 13.
Today is a 3h endurance ride spiced with three intervals.
The session is called fun ride, as I want you to perform the intervals as a race. If you ride in a hilly region, attack every hill and make sure, that you'll have at least a 5' break in between the intervals. If you want you can also race a friend. If you ride on the flats you can perform a time trial of 10' or a team time trial slipstreaming your training buddy after you performed the interval.
RPE 13-14, Intervals RPE 18-19.