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Long distance preparation; 35 weeks; Level: Top Age Group; English language; Starts any time
Browse More Plans
Long distance preparation; 35 weeks; Level: Top Age Group; English language; Starts any time
Author
Coach Matthias Knossalla; Elite/Pro coaching "made in Germany"; TP author & level 2 coach
All plans by this CoachLength
35 Weeks
Plan Description
Improvement starts right now!
You are one of the best age-group athletes in your country? You want to qualify for Hawaii or you want to get on the podium? If the answear is yes you should use this training plan!
This plan will challenge you and it will get really hard from time to time, but if purposefulness and ambition are features that accurately describe you, you'll reach the next level!
Based on this training program, our Age Group athletes have already finished under 8:48h in long distances events!
The plan includes a full season preparation over 35 weeks for your next long distance race. It can be started at any time and used multiple times.
Based on the "Reverse Periodization", we will take care of your under-distance performance. You will be fast at short distances! Over the coming weeks and months, we'll take this new level of performance to the longer, more race-specific sessions. This is how to reach a whole new level!
Another advantage of "reverse periodization" is the time savings. In the first few weeks and months, short and intensive sessions are on the program! You don't have to ride your bike for 6 hours. Speed comes first!
The training remains interesting and very varied, as the focuse change over the course of the season.
We've been working with our age group and pro athletes on trivolution-training.com for years with this periodization, and we're making tremendous improvements!
The individual cycles are based on a four-week scheme. Weeks 1 to 3 increase in intensity (not necessarily in volume!) And week 4 then includes 3 + 1 (active) recovery days. The longest sessions of the week take place over the weekend. Every Monday and Friday is designed as an active recovery day
Requirements:
- Several years of training and racing experience
- at least Top20 age group results
- at least 15-25 hours of training per week
- a powermeter is a big advantage (but not necessary)
What you get:
This training plan includes 35 weeks of structured training at the highest age group level for your next long-distance race!
A b-race over the middle distance is scheduled four weeks before the long distance.
In addition, plans for athletic training as well as videos for mobility training and strength training are provided.
You will find a detailed training-guide with all the information you need on day 1 (download).
If you have any questions do not hesitate to contact me:
Matthias Knossalla
www.trivolution-training.com
coaching@trivolution-training.com
Let's get it on!
Coach K
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x4
|
04:33:00 | 01:45:00 |
|
Run
x4
|
03:59:00 | 02:30:00 |
|
Bike
x4
|
08:09:00 | 05:30:00 |
|
Strength
x2
|
00:53:00 | 00:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
04:33:00 | 01:45:00 | |
|
|
03:59:00 | 02:30:00 | |
|
|
08:09:00 | 05:30:00 | |
|
|
00:53:00 | 00:30:00 |
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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