Long distance preparation 2019; 23 weeks; Level: Advanced; English language; Starts any time

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 14:12



Trivolution-Training

Improvement starts right now!


You already raced long distance events? You want to qualify for Hawaii or you want to set a new PB? 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 set many new PB's!

The plan includes a preparation over 23 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

  • you already did at least one Iong distance race

  • at least 12-17 hours of training per week

  • a powermeter is a big advantage (but not necessary)


What you get:


This training plan includes 23 weeks of structured training at a high 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

Sample Day 1
0:30:00
Athletik or rather (Pre)hab

Stretching, Core, Strenght training, Pilates, Yoga, Weights, Massage....your choice! Listen to your body and give him what he needs that day! If you're healthy and feeling strong take some weights and also train your core. If you're having pain somewhere take your BlackRoll or go to a massage. Your choice!!

You'll find some animated pictures of good exercises in the appendix.

Sample Day 1
1:00:00
3000m
SE17E

Warm-Up: 200 choice

- 6x50 FS (70%), b. 15s
- 100 easy
- 6x75 PB (70%): 25: FS,BS,BR, b. 10s
- 100 easy
- 4x50 kicking (80%): b. 15s
- 100 easy

- 3x200 PB + Paddles (80%), b. 20s
- 100 easy
- 500 fins (70%): 100: FS, BS, FS, BS, FS)

Cool-Down: 250 easy

Sample Day 2
0:50:00
1min hart, 1min easy

Warm Up: 10min easy
Main: 10x 1min @10k Speed + 1min Z1-2 (easy)
Cool Down: endurance speed Z1-2

The speed doesn't matter that much! It should feel intense and you should be consistent in your intervalls!

Sample Day 3
1:00:00
TS4: HIM WKT = Half Ironman pace

Warm-Up: 10min Z1-2

- 2x5min HIM WKT (or 85% by feel) + 2min easy
- 4x3min HIM WKT + 3min easy


Cool-Down: 12min

Sample Day 3
1:10:00
3500m
SE18E

Warm-Up: 400 choice

- 500 fins: 100 kick/100 swim; 75 kick/75 swim; 50 kick/50 swim; 25 kick/25 swim (70%), b. 30s

-7x100 FS: 1+2 70%, 3+4 75%, 5+6 80%, 7 90%, b. 15s

Main:
- 300 FS (70%), b. 30s
- 2x300 FS (80%), b. 40s
- 300 FS (85%), b. 50s

Main2:
- 50 easy choice, b. 15s
- 50 FS (90%), b. 15s
- 50 easy choice, b. 15s
- 2x50 FS (90%), b. 15s
- 50 easy choice, b. 15s
- 4x50 FS (90%), b. 15s

Cool-Down: 200 easy

Sample Day 4
1:00:00
Endurance + 10x10s Sprints

Endurance pace with 10x10s sprinting!

Just run 1-2min very easy between the sprints.

Sample Day 5
1:10:00
3400m
SE19E

Warm-Up: 100 choice

- 500 (70%): 100 FS + 100 BS
- 6x50 FS.: 25 fist, 25 FS, b. 15s

- 8x100 FS, PB+ Paddles (80%), b. 15s

- 100 easy

- 700 fins (70%): 100 kick, 100 BS

- 14x50 FS, PB+Paddles (80%), b. 10s

Cool-Down: 200 easy

Matthias Knossalla
|
Professional Triathlete and Coach www.trivolution-training.com

My name is Matthias Knossalla and I'm a professional triathlete and sports scientist from Germany. I coach many professionals and top age-group athletes for several years now. Together with some of the leading experts in their fields I founded www.trivolution-training.com a coaching network where we coach athletes from all over the world. We coach as a team not as a one-man-show!

I want to help athletes at an advanced and/or professional level to achieve more and get on the podium;-)