Novice 5150 Triathlon Program - 10 hours Max - 12 weeks

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Novice 5150 Triathlon Program - 10 hours Max - 12 weeks

Author

MultiSportCoaching

All plans by this Coach

Length

12 Weeks

Typical Week

3 Bike, 3 Swim, 3 Run, 1 Brick, 1 Other, 1 Strength

Longest Workout

0:45 hrs swim
1:30 hrs bike
1:05 hrs run

Plan Specs

triathlon olympic beginner multi day hr based

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

**Popular

Description:
This plan will prepare you for a 5150 / Olympic distance triathlon if you have less than 10 hours of training in time per week

The program is 12 weeks long and is made up of:
1 Test week
10 Building training weeks
1 Taper weeks
Training volume builds from 6 hours and 31 minutes to a maximum of 9 hours and 28 minutes.

Test week:

After completing the performance field tests, submit your data via our website and your personal training zones will be calculated and emailed to you.
Submit your data here: https://multisportcoaching.co.za/performance-data/
This is a free service.

The Training Zones for this program are based on:
Swim - %Threshold pace, you will need a pace clock
Bike - %MHR, you will need a heart rate monitor
Run - %MHR, you will need a heart rate monitor

As both the Bike and Run training are based on %MHR (percentage of Max Heart Rate), you will need to use a Heart Rate Monitor.
We whole-heartedly (See what we did there?) recommend the POLAR brand.

What you get extra:
You should always include Flexibility and Core Training sessions when doing Endurance training.
A sport-specific core strength, as well as a flexibility program, is available for download with this program.

Bonus:
Apply for a discount code here: http://bit.ly/MSCTPdiscount

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:05
Training Load By Week
Average Weekly Training Hours: 08:05
Average Weekly Breakdown

Coach Shamus

multisportcoaching.co.za

I have been an active participant for almost 40 years.
I have competed in the World Championships at an age group level in 1993 & 1994. In 1995 was an Elite for Olympic Distance triathlon.
I was also selected for duathlon and long distance triathlon.
Represented Polar Heart Rate monitors for 5 years, so the measure of all my training programs is Heart Rate based.
First qualified as a coach in 1993.
I studied Human Movement Science at the University of Pretoria 1991 to 1994.

Sample Day 1

0:45:00
2000m
Swim Test - CSS Test

Download attached PDF

WU: (Warm Up)
200m swim long and easy
200m kick with a board
200m swim at a medium pace
100m kick with a board
6 x 50m building to race pace on 60 secs

Rest 1 min

MS: (Main Set)
400m Time Trial
Rest 1 min
200m swim long and easy
Rest 1 min
200m Time Trial

LD: (Loosen Down)
200m swim long and easy

*Record your total time for the 400m TT
**Record your 100m splits if possible

*Record your total time for the 200m TT
**Record your 100m splits if possible

Submit your data here:
https://multisportcoaching.co.za/performance-data/

Sample Day 2

1:02:00
63.8TSS
Run Test - 5km TT

Download attached PDF
WU: (Warm Up)
8 mins Z1
5 mins Z2
3 mins Z3

30 secs Strides (start at a slow pace, build up to fast - not sprint - pace)
1 min walk
Repeat 4 times.

MS: (Main Set)
Run 5km as hard as possible at a pace you can maintain for the entire TT (Time Trial)

LD: (Loosen Down)
10 mins Z1


*record time and average heart rate for the 5km TT
**record a split time and average heart rate for each km

Enter your test data here:
https://multisportcoaching.co.za/performance-data/

Sample Day 2

0:45:00
30TSS
Bike Recovery

WU:
5 mins Z1

MS:
35 mins Z2

LD:
5 mins Z1

Sample Day 3

0:30:00
20TSS
Walk

easy walk to ease the stiffness after the TT effort

Sample Day 3

0:40:00
1500m
Swim Endurance

WU:
200m swim Z1
200m kick Z2
200m pullbouy Z2

4x50m (25m drill,
25m steady swim) Z3
15 secs rest between

MS:
6 x 100m @ CSS pace
15 secs rest

LD:
100m easy swim Z1

Sample Day 4

0:45:00
30TSS
Bike Recovery

WU:
5 mins Z1

MS:
35 mins Z2

LD:
5 mins Z1

Sample Day 5

1:15:00
69.7TSS
Bike Test - 20 min FTP

*Download the PDF attached

WU:
20 mins Z1
1 min Z5 "wind up's"
1 min Z2 between (100 RPM pedal cadence)
repeat 3 times

4 mins Z1

MS:
5 mins Z4 (a good solid effort)
10 mins Z1
20 mins Z4 (TT effort keeping control, hard but steady so that you can complete the last 5 mins with an all out effort)

LD:
10 mins Z1

*record your Max and Average heart rate for the 20 min TT
**record your Max and Average power for the 20 min TT
***record your Heart Rate, Power and distance at 5 mins, 10 mins, 15 mins and 20 mins of the 20 min TT.

Submit your data here: https://multisportcoaching.co.za/performance-data/

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