OLYMPIC TRIATHLON BIKE BOOST HR AG | PERFORMANCE [WEEKDAY TURBO WEEKEND OUT] 8 weeks

Author

Paul Gardner

All plans by this Coach

Length

10 Weeks

Typical Week

1 Custom, 5 Bike, 2 Strength

Longest Workout

2:10 hrs bike

Plan Specs

triathlon olympic advanced hr based strength

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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.

Sport: Triathlon Performance Bike
Includes Strength and Conditioning, Plyo, Warm ups and Cool downs

Distance | Event: Olympic Distance esp aspirations for Nationals and International Champs

Suitable for: Age Group | Performance - Weekday indoor / weekend outdoor

You will be a long-term athlete, experienced and proficient in your sport and used to training regularly but maybe with little structure or accountability. This VERY HARD programme is suitable for an athlete at the top of their game wanting marginal improvements that make a real difference or an athlete wanting to take the next step up to being one of the top performing in their sport. These performance programmes and their data driven rationale and integral fitness ramp rates will ensure you can become the best you can be with many protocols taken from the UK’s high-performance centres.

Intro week, then 8 Week Cycle Boost Plan Using HEART RATE Start anytime. First week is testing and prep week, training begins in earnest week two. Finishes with a re test in week 10. 4 sessions a week, including sub threshold sweetspot, threshold Criss cross and pro rider crit power sessions with optional weekend road ride [can be done indoors] Average Session duration 55 mins, 6 plus hours a week including longer weekend ride IF you use power please select the identical plan with 'POWER' in the title

This plan requires a degree of committment, and a willingness to suffer a little, especially the criss cross workouts. Good luck, you'll come out a much stronger cyclist. Following this programme for 4 months last year resulted on one athlete adding 58 watts to his FTP, and moving his whole zones down, so his top end before was his zone 3-4 by the end of it

What you get:
• Video introduction and Welcome, including Crit and racing tip sheet
• Full test protocols for benchmarking and improvement, plus retesting sessions
• One-minute videos on Training Peaks set up and use, plus how-to PDF
• Information on all links to connect your training device and Training Peaks+
• Access to bike power software, turbotraining.co.uk FREE until March 2018
• ALL sessions based on YOUR heart rate metrics, option to use FREE power software
• Inbuilt ‘progression’ challenge, sessions get more challenging the fitter you get
• Full illustrated guides on all strength and conditioning sessions | warm up and cool down stretches
• A plan based on your chosen way of measuring your effort and improvement
• A programme based not on hours, but on fitness progression for your chosen event
• An invitation to the closed group Racestronger Facebook pages where you can share experiences, ask questions and find out more relating to your training

Racestronger Ethos:
All our plans offer proven results, and have been used by elites to novice level athletes in multi- discipline to single sport to achieve personal bests and outstanding performances. Race proven by the Lovetri |Swimwerkx team and hundreds of athletes worldwide. The library features full multi-discipline programmes and ‘boost’ programmes, allowing you to focus on your favourite sport or the one you want to improve the most.

All training plans on racestronger.com http://bit.ly/racestronger
All Racestronger plans on Training Peaks http://bit.ly/allplans

AG, POWER & Performance plans on racestronger.com http://bit.ly/agegroup
Bike POWER based plans on Training Peaks http://bit.ly/power_me_up

Like and Join on Facebook! http://bit.ly/racestrongerteam

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:16

Paul Gardner

Lovetri | Swimwerkx Race Team

Head Coach|Owner LovetriSwimwerkx Race Team
Founder racestronger.com online training plans

Ex GB Age Group athlete and Triathlon England Board Member. Head Coach and Coach Mentor [coach other coaches]

  • Ironman certified
  • BTF Level II Diploma
  • Training Peaks LII
  • Wattbike Power Trained

We support you in your goals, blending scientific based training proven at elite level around your work and personal life. You get fun effective functional training that delivers results.

lovetri.com|swimwerkx.com

Back to Plan Details

Sample Day 1

0:45:00
TEST - KEY SESSION BIKE Threshold HR

Warm up, on the trainer | turbo trainer | Wattbike or similar. Or outside. 10Mins

When you are ready ride as hard as you are able for 30 minutes. Your LTHR is your average HR for the last 20 minutes. Put this result into Training Peaks: Record this and note in real time or after your session has uploaded do this:

VIDEO HOW TO

https://help.trainingpeaks.com/hc/en-us/articles/204073584-How-to-Set-your-Thresholds-and-Calculate-your-Zones
Click on your completed session in Training Peaks

How to videos: How to input your results into Training Peaks here:https://www.dropbox.com/sh/ux2rlzr0f60a34p/AADZU70LewxD1_umRJU_J8Ika?dl=0

a) click 'analyze' or the two diagonal arrows top right of the session box in the middle of your screen, you'll notice performance stats in the box on the right, and a big graph on the left box

If you just recorded your 20 min session then your average HR will show in this box, Use that figure for your zones input.

IF your session was longer and incorporated the 20 minutes then:

b) navigate to that graph - ensure that its showing time as its main axis

c) select the full 20 | last 20 minutes of the proper test you want to if you included your warm up in the session recorded by clicking and holding your mouse button and dragging

d) the statistics will change for the time period you just selected in the right box, use the average HR score you see there to input into Training Peaks zone setting

Go to settings, click zones, select Heart Rate heading then 'add activity' and choose bike or amend what figures are already there by overwriting them by doing the following:

Put the average HR result into the 'threshold' input box, use max and resting HR figures IF you know them, then choose lactate threshold as your 'type' and 'Andy Coggan' as your calculation method then save the result and APPLY.

All your bike sessions will then default and show your target HR's for the session and intervals within them if any

A not quite as good alternate is to simply knock off around 12-15 beats off your maximum known HR, and use that figure for TP to auto compute. Use 'Max HR' as the methodology, and 'Joe Friel for bike' as the calculation and press

Sample Day 5

1:02:30
51.2TSS
TURBO ELITES | ONE 3x10 SS LTHR

To make this shorter, recover for less time, or modify the warm up and cool down, and or shorten the last active 15 mins

Warm up with 10 mins 90RPM Easy, incorporating 3 10 Sec spin ups to 120RPM first 5 mins building to 90RPM Moderate last 2 mins

3 x 10 Minute Sweetspot Intervals

Recover for 5 minutes between each interval with an easy spin. End your session with 15 minutes in your endurance zone and keep your cadence 85-92 rpm

Sample Day 7

1:13:00
65.8TSS
TURBO ELITES | A Pyramid P1-3 LTHR

Turbo/Rollers/Static Bike: Pyramid Intervals Session

Ride: Cadence 95rpm+ during the efforts and drop below 95rpm for the rests 

Zones: Threshold zone for TT efforts and active recovery for rests

1 minutes Threshold Effort 
1 minutes Active Recovery
2 minutes Threshold Effort 
2 minutes Active Recovery 
3 minutes Threshold Effort 
3 minutes Active Recovery 
4 minutes Threshold Effort 
4 minutes Active Recovery 
5 minutes Threshold Effort 
4 minutes Active Recovery 
4 minutes Threshold Effort 
3 minutes Active Recovery 
3 minutes Threshold Effort 
2 minutes Active Recovery 
2 minutes Threshold Effort 
1 minutes Active Recovery 
1 minutes Threshold Effort 

Cool down routine

Session 2 and every following Week - add 30 seconds to everything except the max effort

Sample Day 9

0:54:00
43.3TSS
CRIT | [2] Plus 3 Interval LTHR

Warm up thoroughly for 10 mins incorporate 3 max spins up for a few seconds then straight into: The Plus Three Interval:

Do 3 to 4  3 minute sets
3-4 * [2 minutes at HARD | 30 seconds at HARDER | 30 seconds MAX]
3 minutes recovery between efforts
5 minutes between sets if you need it

Sample Day 11

2:10:00
63.3TSS
2 Hour Sandwich THR [S]

Easy ride sandwiching intervals, vo2, threshold or sweetspot session accompanying this ride

Sample Day 11

0:56:00
49.3TSS
Sweetspot Intervals SR LTHR [S] 1, 2, 3

Steady State Cycling Intervals  Incorporate into longer ride outside

Session1, 2 and 3
3-4 x 8 min intervals with 6-8 min rest (spinning)

The point is to simulate race type efforts just below lactic threshold which has been proven to add around 4% to TT efforts and delay fatigue in racing by around 9%

Sample Day 12

1:02:30
51.2TSS
TURBO ELITES | ONE 3x10 SS LTHR

To make this shorter, recover for less time, or modify the warm up and cool down, and or shorten the last active 15 mins

Warm up with 10 mins 90RPM Easy, incorporating 3 10 Sec spin ups to 120RPM first 5 mins building to 90RPM Moderate last 2 mins

3 x 10 Minute Sweetspot Intervals

Recover for 5 minutes between each interval with an easy spin. End your session with 15 minutes in your endurance zone and keep your cadence 85-92 rpm

OLYMPIC TRIATHLON BIKE BOOST HR AG | PERFORMANCE [WEEKDAY TURBO WEEKEND OUT] 8 weeks

$79.00 - Buy Now