This plan is for the athlete that has had sporadic training leading to race day. You should have at least finished a 3 hour ride, 90 minute run, and 2k swim prior to starting.
The plan is broken into two blocks of training with a 4 day rest between blocks. This is designed to allow you to take advantage of the weekends for long training.
Weekly hours average 12-13, with the longest week being 14:40. There are two race day simulations for you to practice your hydration and pacing for the big day.
WU: 300 easy.Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88). MS: Swim a moderate effort using the same stroke count in WU set. 10 x 100 (10”) moderate. 4 x 50 kick (20”) moderate. CD: 200 easy alternating 50 pull, 50 swim.
BT: Long warm-up of at least 30 minutes. Then ride a 30 minute time trial at a steady effort throughout. Use a flat, out and back course. This can also be done on the trainer. This is a very hard effort. What was your ave Power/HR for the 30' TT?
BT: Warm up well. Then run a 30 minute time trial on flat course/track. Punch HR monitor 'lap' button 10 minutes into Time Trial. Average heart rate and pace for last 20 minutes predicts Lactate threshold heart rate (LTHR) and LT Pace.
Take the Pace/HR number from your test interval. Use your pace and HR numbers to calculate your new zones. Go here to learn how to do this in your account. http://help.trainingpeaks.com/hc/en-us/articles/204072194-How-to-Set-your-Thresholds-and-Calculate-your-Zones
WU: 100 swim, 100 kick, 100 swim, 100 kick.
MS: Pyramid intervals: Choose a pace for the 400 interval that is below your T-pace. Then maintain that pace for the “step-up” portion of the set. For the “step-down” portion try to make each interval faster than the previous so that the last interval is the fastest of the entire set. But never faster than T-pace. Recoveries are seconds in parentheses.
100 (15”) 200 (20”) 300 (30”) 400 (30”) 300 (30”) 200 (30”) 100.
CD: Easy stroking for 10 minutes varying strokes.
Warm-up well for 30'. Then ride 2 x 40 minutes at zone 2 watts/HR with 10' rest between. Next is 3 x 10 at zone 3 watts at 70 RPM's and 5' recoveries. 85-95 rpm. Smooth pedaling. Aero position. Finish with 1 hour at Zone 2 watts/HR and a normal cadence. Spin a high RPM for 15' at the end.
Run 45' on a flat to rolling hill course. First, middle and last mile at LT - should leave you with 2 x 10' at an easy pace with high turnover, don't overstride.
Warm up for 20. The next hour is 4x10' at mid to high zone 2 pace/HR, 5' in zone 1 between. 10 Cool down