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LONG DISTANCE CARBOHYDRATE PERIODIZATION (ADVANCED) by ALES SUHADOLNIK

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


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Author

Ales Suhadolnik

All plans by this Coach

Length

22 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

We offer you an advanced training plan to improve your performance in the long distance triathlon. The plan is based on a higher training intensity and the minimum required quantity. Our ideology is based on a smarter training in terms of a successful combination of family, work and training, and in this context, higher intensity is exactly what you need. In this way you will extract the maximum from your body if you only follow the plan. Training is upgraded with the appropriate periodization of the macronutrients. We are very much different because our basic ideology in this field is the periodization of carbohydrates depending on the period, intensity and duration of the training. We are also strongly convinced that the restriction of carbohydrates and adding fats to the diet improves the aerobic ability of the athlete.

For successful execution of the plan, you need a power meter for cycling. You need a heart rate monitor and a garmin or similar sports watch for running and to measure swimming pace.

Training plan is divided into different zones. Low aerobics (LA), medium aerobics (MA), high aerobics (HA), thresholds, minimum speed that provokes maximum oxygen consumption (vVO2max), minimum power that provokes maximum oxygen consumption (pVO2max), lactate intervals and high intensity interval training (HIIT).

During the first 2 weeks of training you will gradually adapt to the LCHF diet by gradually reducing carbohydrates in your diet and adding fat. In the third week, when you are well adapted, you will be tested in all three disciplines. The swimming test is a 400+200m test. You will run a 20 minutes all out run test and a 20 minute all out test on the bike. All tests are intended for setting up zones.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
4:51 hrs 4:00 hrs
Swim x4
0:02 hrs 0:45 hrs
Run x3
3:04 hrs 3:00 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
4:51 hrs 4:00 hrs
Swim
0:02 hrs 0:45 hrs
Run
3:04 hrs 3:00 hrs

Training Load By Week


This plan works best with the following fitness devices:

aleš suhadolnik

ALESSUHADOLNIKTHECOACH

AleŇ° is an applied kinesiologist, with experience coaching long distance triathlon national team athletes and many age groupers. He completed his MD in the area of central and peripheral fatique and now he is doing his PhD on macronutrients periodization and ketones utilization on endurance athletes. His background in academic worlds and competing as triathlete, inform his mindful but competitive approach. He is fueled by his passion for understanding the physiology of endurance


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  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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