Olympic Distance Triathlon Training Plan - 20 Weeks
Author: Max Spradley
Length: 20 Weeks
Tags: triathlon, olympic, beginner, intermediate, advanced, masters
Typical Week: 4 Run, 2 Swim, 3 Bike, 1 Strength
Longest Workout:
1:20 hrs swim
2:00 hrs bike
2:00 hrs run
Author: Max Spradley
Length: 20 Weeks
Tags: triathlon, olympic, beginner, intermediate, advanced, masters
Typical Week: 4 Run, 2 Swim, 3 Bike, 1 Strength
Longest Workout:
1:20 hrs swim
2:00 hrs bike
2:00 hrs run
Olympic Distance Triathlon Training Plan - 20 Weeks
This training plan is designed for the intermediate/advanced triathlete looking to take on the challenge of an Olympic distance triathlon (1.5K Swim + 40K Bike + 10K Run). He/she may be moving up in distance from a Sprint Triathlon, down in distance from a 70.3 or Ironman, looking to improve upon a previous race result, or getting into triathlon from another sport (i.e. swimming, cycling or running).
This plan averages approx 11 hrs / week (maximum of ~14 hrs) and consists of two (2) swims, three (3) bikes, and three (3) runs. Over time, two (2) additional runs are added in the form of "bricks" (bike + run). Two (2) weekly strength training sessions are also built into the plan. Prior to beginning the training plan, the athlete should be training consistently and should be able to comfortably complete 2000 meters/yards of swimming, 1 hour of cycling and 45 min of running.
- 2 Swims
- 3 Bikes
- 5 Runs*
- 2 Strength Training Sessions
* 2 of the Bikes are "Bricks" (Bike + Run) and include relatively short runs immediately after the bike workout.
The workouts are based upon the following Training Zones:
Zone Name RPE
Z1 Recovery 6 - 8
Z2 Extensive Endurance 9 - 11
Z3 Intensive Endurance 12 - 14
Z4 Sub Threshold 15
Z5a Super Threshold/LT 16
Z5b Anaerobic Endurance 17
Z5c Power 19 - 20
Depending upon the athlete’s background, limiters and goals, he/she can make some easy modifications by doing any of the following:
- Add in a 3rd Swim (or replace one of the Strength Training sessions with a 3rd Swim)
- Schedule a Recovery period every 3rd week (current plan has a Recovery period every 4th week)
If you have any questions OR issues – please feel free to contact me at l.max.spradley@gmail.com
** Purpose ** Work on muscle recruitment, endurance capacity and technique via short, high intensity intervals with full recovery. ** Warm Up ** - 05 min Z1 -> Z2 ** Main Set ** - 4 x [1 min Z4/Z5 + 4 min Z2] ** Cool Down ** - 05 min Z2 -> Z1
** Purpose ** To improve basic swim technique. ** Warm Up ** - 300 Free EZ/Z1 ** Drills ** - 8 x 25 with 0:15 RI Examples: -Kick on stomach (Press the buoy) -Kick on side -Kick on back -Kick with rotations (side - back - side) -Catch Up Drill -Finger Tip Drag Drill -Zipper Drill -Fist Drill NOTE(1): See attached document for drill descriptions/videos. NOTE(2): If needed, take add'l rest between drills NOTE(3): Work both sides (i.e. swim down-n-back facing same direction) NOTE(4): Practice does NOT make perfect. Perfect practice makes perfect. ** Main Set ** - 4 x 50 Fast with 0:30 RI (Focus on technique) - 1 x 200 Z2 with 0:30 RI - 8 x 25 Drills with 0:15 RI - 4 x 50 Fast with 0:30 RI (Focus on technique) - 1 x 200 Z2 with 0:30 RI - 1 x 200 Build to max speed with perfect technique ** Cool Down ** - 300 Choice EZ/Z1
** Purpose ** To work on your muscular force, pedaling efficiency via speed skill drills and aerobic endurance. ** Warm-Up ** - 10 min Z1 -> Z2 ** Main Set ** - 05 min Z2 - 4 x [Force Reps* + 2 min EZ Spinning] - 05 min Z2 - 3 x [1 min Spin-Up** + 3 min EZ Spinning] ** Cool-Down ** - 05 min Z2 -> Z1 * Force Rep = In a big gear (ex. 53x14) start from a near-stop and accelerate with peak power for 10 seconds ** Spin-Up: In a low (easy) gear, gradually increase cadence to maximum. Do NOT bounce. If you start to bounce, slow your cadence until you bounce no longer (this is your "maximum" cadence). Aim for 100 - 120 rpm and focus on relaxation of the lower legs, feet and toes.
** Purpose ** Train your Aerobic Endurance pace to work on endurance, fuel economy and resistance to injury. ** Main Set ** Run in Z2 for the duration specified.
** Purpose **
Train your Aerobic Endurance pace to work on endurance and pacing.
** Warm Up **
- 300 Free EZ/Z1
** Drills **
- 8 x 25 with 0:15 Recovery
Examples:
-Kick on stomach (Press the buoy)
-Kick on side
-Kick on back
-Kick with rotations (side - back - side)
-Catch Up Drill
-Finger Tip Drag Drill
-Zipper Drill
-Fist Drill
** Main Set **
- 4 x 50 Fast with 0:30 RI
- 2 x 400 Z2 with 1:00 RI
- 4 x 100 Fast with 0:30 RI
** Cool Down **
- 300 Choice EZ/Z1
** Purpose ** To work on your muscular force, max power and aerobic endurance. ** Warm-Up ** - 10 min Z1 -> Z2 ** Main Set ** - 10 min Z2 - 2 x [1 min All Out + 4 min EZ/Z1 Recovery] Evens = 60 - 70 rpm Odds = 85 - 95 rpm - 05 min Z2 ** Cool-Down ** - 10 min Z2 -> Z1
** Warm Up ** - 10 min Z1 -> Z2 on Bike, Elliptical or Treadmill ** Main Set ** NOTE: For each muscle group, do the following: - Choose one (1) exercise - Set #1: 12 Reps - 30 sec stretch of muscle group - Set #2: 8 Reps (increased weight) - 30 sec stretch of muscle group * Quadriceps * - Squat - Lunge - Leg Press * Upper Back * - One Arm Row - Lat Pulldown - Seated Cable Row * Hamstring * - Stability Ball Leg Curl - Leg Curl * Chest * - Chest Press - Fly - Push Ups * Calf * - Calf Raises * Abdominals * - Ab Crunch - Roman Chair - Weighted Crunch * Lower Back * - Superman - Bridge * Biceps * - Dumbbell Curl * Triceps * - Tricep Press ** Cool Down ** - 05 min Z1 on Bike, Elliptical or Treadmill
As a coach, I provide endurance training designed around your lifestyle, athletic history, goals and budget. l work with endurance athletes of all abilities and distances to help them reach their goals. Please contact me for a free consultation.