OLYMPIC TRIATHLON AGE GROUP RUN & BIKE HR | PACE SWIM 12 WEEKS

Average Weekly Training Hours 09:03
Training Load By Week
Average Weekly Training Hours 09:03
Training Load By Week

Sport: Run Includes Strength and Conditioning, Plyo, Warm ups and Cool downs

Distance | Event: TRIATHLON

Suitable for: AGE GROUP | PERFORMANCE

Suitable for a seasoned performance oriented athlete conditioned or regularly training in this sport. Your goal may be a personal best, finishing on the podium or 'good for age' and representing your club regularly. You may even have aspirations of national or international titles at your distance and age group and want to do this in a smart way that maximises your resistance to injury and avoids overtraining. You get a progressive programme based on your chosen way of measuring effort that’s clear, easy to follow and starts with testing and manageable sessions that grow more challenging as you improve.

What you get:

• Video introduction and Welcome and various run pace / swim pace calculators
• 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
• Full access to lovetri run and swim technique training library on YouTube
• Background run activation and secrets of the Brownlee run protocols
• Full PDF photo technique how-to guides on Plyo, conditioning, stretches and warm ups
• ALL sessions based on YOUR fitness, pace, heart rate or power metrics
• Inbuilt ‘progression’ challenge, sessions get more challenging the fitter you get
• Full illustrated guides on all strength and conditioning sessions
• 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

A guaranteed 'get faster' programme comprising UK National Performance Centre speed work as used by the squad there, including a couple of very well known athletes, challenging hill sessions and weekend longer but manageable distance runs that constantly challenge the energy systems. If you are looking for a plan to bring you PBs or to get you up to speed for a race then this is it.

Plan includes around 3-4 quality run sessions a week, with one being optional - longest run depending on fitness will be around 16K. Longest swim is around 2.2k Time is around 4-7 hours per week so can be used in conjunction with your own other activities club or personal. This assumes that any commute running or fun running is done very easy and over relatively short distances

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.

Do the work, no more no less, and we're pretty sure you'll be setting your best ever run times at the end. Do the strength work and plyo to ensure you've got the edge. You'll need to be committed to getting better but many have completed the programme with great results.

All training plans on racestronger.com http://bit.ly/racestronger
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All Tri Run Plans on racestronger.com http://bit.ly/run_stronger
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Sample Day 2
0:30:00
TEST - * KEY RUN [Max] THRESHOLD

PLEASE READ

Find a flat course Go run as fast as you can at the most constant pace you can for 30 minutes. OR run on the track in a similar way. You MUST use a heart rate monitor and device to record your HR

How to input your results into Training Peaks

here:https://www.dropbox.com/sh/ux2rlzr0f60a34p/AADZU70LewxD1_umRJU_J8Ika?dl=0

From this Test you need TWO results:

a) Your average HR for the last 20 minutes of that run which equals threshold HR, THR in our sessions - For YOU TO INPUT into Training Peaks before starting programme

b) Your average pace for the the full 30 minutes [threshold pace] - For YOU TO INPUT into Training Peaks before starting programme

This test is IMPORTANT as ALL your sessions will then be personalised to your level of fitness and will automatically update as you get fitter to stay challenging! Use the result above in the spreadsheet under the paperclip top right to establish your correct effort levels.

If you are familiar with recording this data and finding the results that's great. For those of you who are not so skilled a simple way to calculate these figures for input into Training Peaks is to simply set your device to record at the start of the 30 minute run. Stop it at the end. Upload to your normal online device website which will send the results to Training Peaks

Click on your session in Training Peaks

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

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

c) select the full 30 minutes of the proper test you want to if you included your warm up in the session recorded, and the last 20 minutes of that test by clicking and holding your mouse button and dragging

d) the statistics will change for the period you just selected in the right box, use the average pace and average HR scores to put into your zone setting

TRAINING PEAKS INPUTS
a) click on your name or account
b) navigate to 'Zones'
c) top of page under 'Heart' you'll see zones
d) input your b) result above into the box marked
'Threshold' and if you wish your max and resting heart rate if known' Use Joe Friel for running as the calculation method.
e) Save the result and you're good to go, all your sessions will auto calculate and update automatically

HOW TO VIDEO

https://help.trainingpeaks.com/hc/en-us/articles/204073584-How-to-Set-your-Thresholds-and-Calculate-your-Zones

Sample Day 2
1400m
TEST - ALTERNATE 1000m Threshold

Swimming Pace

Simply swim 1000 and then divide your finish time by 10. This is your T-time. This should be done early in the Base period and every 4 to 6 weeks thereafter. The more times you do this test the more accurate your T-time will become as there is a learning curve that has to do with pacing in the first few minutes when doing this test.

Step 2

Set your swim pace zones in your TrainingPeaks account. Where you see 'T' or 'T' time [with or without plus (+) or minus (-) a few seconds this means for example a T-time pace that would be the equivalent of your T-time plus or minus the seconds per 100, so you'll need to work that out for the length of the pool you are in.  it is a 50 meter/yard set you are doing, half the time difference]

How to Video here: https://www.dropbox.com/sh/ux2rlzr0f60a34p/AADZU70LewxD1_umRJU_J8Ika?dl=0

Sample Day 3
0:45:00
TEST - *KEY BIKE [Max] LTHR

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:

https://help.trainingpeaks.com/hc/en-us/articles/204073584-How-to-Set-your-Thresholds-and-Calculate-your-Zones VIDEO

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

Click on your completed session in Training Peaks

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


ALTERNATE


(The LTHR (lactate threshold heart rate- the point where you go from Aerobic sustainable for an hour to ANAEROBIC sustainable for a few minutes only is different for biking as opposed to running as it is not weight bearing)

If you wish to use the results from your RUN threshold test then use the following percentages below - input them into your bike zones MANUALLY

Navigate to your profile on TP>Settings> Zones, select HR, 'add activity' BIKE and add or amend your bike HR zones manually

Bike Zones
Zone 1 Less than 81% of RUN LTHR
Zone 2 81% to 89% of RUN LTHR
Zone 3 90% to 93% of RUN LTHR
Zone 4 94% to 99% of RUN LTHR
Zone 5a 100% to 102% of RUN LTHR
Zone 5b 103% to 106% of RUN LTHR
Zone 5c More than 106% of RUN LTHR

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 4
0:27:00
39TSS
Hill Repeat P1 RPE

Find a 7-14% hill
8–16 x 45-second repeats up, recover on the way down, intensity given in blue chart detail above

Sample Day 4
1:08:24
1900m
[3s and 1s] [S] | 1900

Tip: Think about maintaining a regular turnover

Warm up 100m steady swimming 100m building the pace

Main Set
3 x 300m Freestyle, 45 sec between each 1 Easy, stretched out with good technique 1 Moderate pace, but still with good technique 1 Firm pace (not maximum!) swimming

4 x 150m Freestyle, 30 sec after each – all pulling with a pull buoy and paddles if you have them.

Warm Down 200m very easy swimming

Sample Day 5
0:45:00
Best Body Weight Glute

Print the attachment, save and do! Try and do these once or twice a week, they'll help you get stronger, the more you do the better.

Don't overdo it, but pick a challenging few exercises and stick to it


AND you can watch the below too:

For some video instruction simply click on the following, incorporate into your routine especially during the September to March period

https://www.youtube.com/watch?v=blVmPUbM58A&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy&index=1

Hip Piriformis (deep hip muscles)

https://www.youtube.com/watch?v=7Os4uekJwK8&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy&index=2

https://www.youtube.com/watch?v=8xnS3iQXIK8&index=4&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy

Hip Glute Med (support the stance and assist a strong run0

https://www.youtube.com/watch?v=5-SoCqdR1x8&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy&index=3

https://www.youtube.com/watch?v=77pqj9sMg38&index=7&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy

Runner Touch (good all around glutes)

https://www.youtube.com/watch?v=GlxhKbAob54&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy&index=8

Hot Salsa, lunge. Glutes Hamstrings

Sample Day 5
1:01:00
60.6TSS
TURBO | 3 Peaks LTHR M

10 min at steady Zone 2 endurance

5 min as 20 sec at Zone 4 threshold 40 sec at Zone 1 recovery

Main Set X 2:
1) 10 min as: 7 min at Zone 3 tempo 1 min at Zone 4 threshold, 2 min at Zone 2 endurance

2) 8 min as: 4 min at Zone 3 tempo 1:30 at Zone 4 threshold , 2:30 at Zone 2 endurance

3) 5 min as: 3 min at Zone 3 tempo , 1 min at Zone 4 threshold , 1 min at Zone 2 endurance

Cool-down:
5 min easy Zone 1 recovery and stretch post bike

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.

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