Swissman 2020 14 Week Plan - Starts Monday 16th March With Strength and Conditioning

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Swissman 2020 14 Week Plan - Starts Monday 16th March With Strength and Conditioning

Author

Doug Stewart

All plans by this Coach

Length

14 Weeks

Typical Week

3 Bike, 5 Run, 3 Swim, 1 Strength

Longest Workout

0:50 hrs swim
7:00 hrs bike
3:00 hrs run

Plan Specs

triathlon ironman intermediate advanced masters power based hr based strength

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Summary

This is a bespoke 14 week plan for Swissman Xtreme 2020, taking in to consideration the unique nature of this fantastic race.
Bespoke workouts tailored for the swim, bike and run, including consideration for the course profile, the challenging bike course and unique challenge presented by the run.
It is 14 weeks starting from Monday 16th March, and follows a typical pattern of 3 build weeks followed by a recovery week. There is a 3 week taper period.
It includes a progressive Strength and Conditioning plan, with 2 sessions on Build weeks, and 1 on Recovery weeks.

It has been designed by an IRONMAN Certified Coach, TrainingPeaks Level 2 Coach, who has completed multiple Xtri races, including the Swissman Xtreme Triathlon, finishing in the top half of the field.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 14:05
Training Load By Week
Average Weekly Training Hours: 14:05
Average Weekly Breakdown

Doug Stewart

TMR Coaching

TMR Coaching provides bespoke coaching packages and training plans for some of the toughest events on the planet.
Specialising in endurance events from triathlons to ultra marathons and sportives, we have the right package to suit your training and racing requirements.
Making use of the latest technologies and software (WKO5, Best Bike Split, Running Power Meters) TMR Coaching are able to ensure accurate analysis and optimal training strategies.

Sample Day 1

1:30:00
Functional Threshold Power/Heart Rate

This is done on an indoor trainer using a powermeter. If you are using Heart Rate (HR) then still do this test, and use average HR data.

Warm up 20 minutes at easy to endurance pace.
3 x 1 minutes with 1 minute recovery with high cadence around 100rpm.
5 minute easy riding

Main set start with a 5 minute all out effort.
10 minutes easy riding
20 minutes time trial - this is the section you will use to determine your FTP
If using HR rather than power meter then do 25 minutes

Cool down 10 minutes to 15 minutes easy cycling.

Power Data
Once you have downloaded your data you need to determine your average power for the 20 minute interval. Take your average power and multiple by 0.95 to calculate your FTP. So if your average power is 305watts x 0.95 = 290w is your Functional Threshold Power.

Heart Rate
If using Heart Rate then take your average heart rate from the final 20 minutes of the 25 minute interval. Multiple this number by 0.95 to calculate your Lactate Threshold.

This training plan is based on 6 Training Zones for Power and 7 Training Zones for Heart Rate which can be found in Training Peaks.

Heart Rate training zones are based on Lactate Threshold - Joel Friel for Cycling.

Power is based on Threshold Power - Andy Coggan (6).

Use your FTP or Lactate Threshold HR and put in the Zones within Setting in Training Peaks to calculate your relevant Zones which will be used for future work outs.

Sample Day 2

0:20:00

20 min Very Easy Run

Sample Day 3

2800m
Swim Test Set

This swim is designed to determine your Threshold Swim Pace (T-Pace). This will be used in a number of swims sessions.

Warm up: 200m building speed each 50m (slow-medium-faster-fastest).

Rest 30 sec.

Then 5 x 400m (10 sec recoveries) building speed on each 100m (slow-medium-faster-fastest).
Recover 10 seconds after last one.

Then swim a 500m time trial. All out.
Your average 100 pace for this is your T-Pace for future workouts.

Then swim easy, 100m cool down.

Sample Day 5

1:00:00
Lactate Threshold Test for Running

This test is designed to determine your Lactate Threshold Heart Rate and Pace.

Warm Up for 15 minutes.
In this WU include some bum flicks, high knees, walking lunges and 4 x 20 second accelerations (try to run each acceleration faster than the previous - not a flat out sprint, but getting Heart Rate up, 40 seconds recovery between reps).
Want to be very warmed up ahead of Main Set

Main Set:
Run a 30 minute time trial on flat course/track. Punch HR monitor 'lap' button 10 minutes into Time Trial. Average heart rate for last 20 minutes predicts Lactate threshold heart rate (LTHR).

Cool Down:
Easy run to make time up to 1 hour. Walk last few minutes.

Sample Day 6

2:00:00

2hr Ride in Zones 1 - 2 (easy pace)

The Swissman Bike Course has around 21m of climbing for every km (so around 3750m over the 180km).
Therefore, try to ensure you are achieving this in your long rides.
If this 2hr ride covers 50km aim to gain 1050m of climbing (50km x 21m = 1050m of climbing).

Sample Day 7

1:00:00

1hr Easy Run in HR Zones 1 - 2

The Swissman run course covers 42km with around 2500m of climbing. That means for your long runs try to cover 60m of climbing per km run.
If you cover 10km in this 1hr run, try to ensure you climb 600m.

The Swissman Run Course is a mix of trails and road - the trails aren't too technical, but to build confidence then may be of value to do some long runs on trails.

HR Zone should be in Zone 1 - 2 for majority of this run (it may go in to Zone 3 - 4 for uphills by try to keep in Zones 1 and 2).

Sample Day 7

1:00:00
Strength 1 - 3 x 6 reps on 75 seconds rest.

WU and Activation:
Foam Roll Calfs, IT Bands etc.
Heel Walk - 10m. Walk with toes in the air on your heels only
Elbow to knee lunge - 5 each leg. This involves going in to a forward lunge and twisting to bring your opposite elbow to the forward knee
Monster Walk with Band - 10 steps


MS: 3 x 6 reps on 75 seconds rest
Push up with Rotation - so at top of press up lift one hand of the floor and rotate to point it to the roof, then back to press up and switch to other hand on second rep
Squat with Overhead Press
Dumbbell Bench Press
I,Y,T on Incline Bench
Dumbbell Lateral Raise
Goblet Squat
Lunge

Core - your choice. Ensure it is progressive from previous S&C work.

CD:
Foam roll and static stretch

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