Triathlon 5150 (Intermediate) 9 hours Max - 10 weeks

Average Weekly Training Hours 07:38
Training Load By Week
Average Weekly Training Hours 07:38
Training Load By Week

10 Week Training Program for 5150 / Olympic Distance races.

Includes:
1 Test Week
9 Training Weeks
1 Taper Week
1 Recovery Week

Sample Day 1
0:45:00
26.7TSS
Bike Recovery

Easy Spin on the Indoor Trainer

Sample Day 1
2000m
Swim CSS Test

WU: 
200m swim
200m kick
4 x 50m building to race pace on 60 secs
MS: 
400m TT
200m easy swim
100m easy backstroke
200m TT
LD: 
500m easy swim

*send TT times ASAP
**if possible, take split times for every 100m in the TT's

coach@multisportcoaching.co.za

Sample Day 2
1:03:00
5.59mi
Run 5km TT

WU:
2 km easy including a few 20-30sec surges (slight increase of pace)
MS:
Run 5km as hard as possible at a level you can maintain for the TT and record your average and maximum heart rate as well as time for the 5km.
LD:
2km  easy jog then stretch.

Email results ASAP.
coach@multisportcoaching.co.za

Sample Day 3
0:40:00
1500m
Swim Endurance

WU:
200m swim
200m kick
200m pullbouy
4x50m (25m drill,
25m steady swim)
MS:
6 x 100m
15 secs rest
LD:
100m easy swim

Sample Day 4
1:15:00
75TSS
Bike FTP test

WU:
20 min easy
3 x 1 min "wind up's" with a 1 min easy between (100 RPM pedal cadence)
5 min easy spin
MS:
5 mins all out (hard at first, but not so hard that you can't complete the effort)
10 mins easy
20 mins TT effort (like the previous 5-minute all out effort, keep in control, hard but steady, you don't want to over cook it and die at the end)
LD:
15 mins easy spin


Send results ASAP
*record your Max and Average heart rate for the 20 min TT
** record your Max and Average power for the 20 min TT

coach@multisportcoaching.co.za

Sample Day 4
0:30:00
Walk

easy walk to ease the stiffness after the TT effort

Sample Day 5
0:45:00
26.7TSS
Bike Recovery

Easy Spin on the Indoor Trainer

Shamus Kreuger
|
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.