LONG DISTANCE CARBOHYDRATE PERIODIZATION (ADVANCED) by ALES SUHADOLNIK
Ales SuhadolnikAll plans by this Coach
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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.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|4:51 hrs||4:00 hrs|
|0:02 hrs||0:45 hrs|
|3:04 hrs||3:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||4:51 hrs||4:00 hrs|
||0:02 hrs||0:45 hrs|
||3:04 hrs||3:00 hrs|
Training Load By Week
This plan works best with the following fitness devices: