This is an intermediate plan for the age grouper. This plan maximizes your training time with focus weeks, no junk miles and specific workouts to have you 100% ready for race day. If you are local to the CO. area check some of my group workouts and training program with with the Boulder triathlon club. http://www.bouldertriclub.com/training-program-2017
5 min easy swim
8x 50's drill/swim odds
100 build. 50 easy
15x 100's 5 seconds rest- Go a fast sustainable pace. Threshold pace (T-pace) challenge yoru self here! test effort.
4x75's odds easy
evens all out (these should be faster than your 100 pace above)
3x100 swim cool down
warm up easy for abit.
run a 10k course relitivly flat. run at a steady ALL OUT pace.
use run testing the protocol in the ETG.
re set threshold pace if nessisary
easy recovery ride or off.
ride in zone 1, RPMs comfortably high. Do a few z3 efforts to warm up and build up to 3-6, 30" sprints at 90%. Do these on the terrain that will decide your race. Immediately after the last sprint settle into 5' at low z3. find nice rhythm.
warm up well. including a few hard 1' efforts. Ride for 40'-45' non stop ALL OUT. record your HR for the last 30' of the test. Focus on a steady pace. steady controled effort. your last minute as strong as the first. select a course that you dont' have to coast or ride many down hills or stop.
cool down at level 1 for at least 10'
record all data (avg. power, course used, avg/max HR, avg. speed, weather condition, etc)
cool down after and finish out some more miles easy Z1-2.
fuel well today!
easy ride. on flat to rolling terrain. spend lots of time in the aero possition.
IM pace -low Z3.
nice and relaxed. good form, quicl cadence