OLYMPIC Distance Triathlon 12-Week Plan for the Tri Newbie

Average Weekly Training Hours 06:57
Training Load By Week
Average Weekly Training Hours 06:57
Training Load By Week

PURPOSE: This program is designed for the beginner level (0-1 years of tri training/racing exp.) triathlete with a moderate - high level of general conditioning (not someone 'off the couch') who wishes to complete and compete in the "olympic" or International Distance of 1.5K Swim | 40K Bike | 10K , run comfortably and to have an enjoyable race experience in the process while reaching a high level of fitness. It is recommended that prior to starting this program, the athlete has the ability to swim 500 yds straight, bike 20 miles comfortably and run 3 miles without difficulty. This plan IS NOT for someone who is just now engaging in a fitness routine but IS for the fit individual who is now ready to train for a tri. This program does not specificy strength training or meal plans. It is recommended by the author that you incorporate resistance training into your program two - three times per week (Ex. Tues./Fri./Sun) during this training cycle. Workouts are specified according to time, intensity and distance goals for each day of the week. Coaching tips and notes are also offered throughout the plan and are also available for members of www.coachtroy.com. Video tips are available here, http://www.coachtroy.com/public/department99.cfm The workouts contained in this program are given an intensity description by Zones that are simple and easy to understand and use. Advanced athletes can use heart rate, power (on the bike) or PE(perceived effort) to monitor their daily training intensities. In general, the intensities for this plan are as follows: Zone 1: Recovery pace. Very low intensity active recovery 'shake the legs out'. Ideal after long/hard workout days and races. 'Noodle it'. Zone 2: Aerobic/Blue pace. Low to moderate intensity training. PE of 6-7.5 (Scale 1-10, 10 being 100%). Steady conversation effort. HR is at least 10-25 beats per minute below LTHR (lactate threshold heart rate). Zone 3: Aerobic Endurance/Gray pace. Moderate to hard training. PE of 7.5- 8.5. Harder efforts that can be sustained for long periods of time. HR 0-10 beats below LTHR Zone 4: Threshold Training. Hard training at a pace sustainable for short durations. At and above 'race pace'. PE 8.5 - 9. Suffer a little. HR within 5+/- LTHR Zone 5: V02max Training: Really hard training, PE 9-10. Suffer a lot. HR 10-20 bpm above LTHR Prior to starting this program and again mid-way through the program, it is recommended that the athlete gets a metabolic test in order to set up target training zones effectively. If that test is not available or convenient, benchmark tests such as that found in Spinervals 27.0 (http://www.spinervals.com/products/item10.cfm), a 20 minute functional threshold test or for the run, a hard 3 mile effort (take avg. HR for the run) can be used to determine LTHR. (Example: If a 3 mile hard, race paced run yields an avg. HR of 150 bpm, this is your LTHR.) This plan leverages the knowledge base of the Spinervals Cycling Series. Although it's not required that the athlete uses Spinervals videos, it's recommended and suggestions are made as to which DVDS work best throughout the training program. If you have any questions whatsoever, please contact info@coachtroy.com or visit www.coachtroy.com Good luck with getting started! Thanks for using the plan and let me know if you need anything. Best wishes, Coach Troy troy@coachtroy.com

Sample Day 2
0:40:00
1372m
Swim

Warm up 200-400 yds (Swim easy), 6-8x 50 drill/ choice (you
choose the drill based on coach’s recommendation) on 10 sec rest
(rest for 10 seconds on the wall before doing your next rep.),

Main Set: 4x100 tempo (steady, challenging pace but one that
allows for you to even split) on 20-30 sec. rest, Pull 200-300
straight and steady (use a pull buoy between your legs and swim
300 yds. Without stopping),

Kick set: (Use a kick board)4 x 50 @ 15-30 sec rest,
Cooldown 200-400

Sample Day 2
0:35:00
4mi
Run

Aerobic Base: Z2, 30-40 minutes steady aerobic run. Focus on using
good form and staying within your comfort zone. Push to the
upper range of Z2 on days you feel strong and keep it at the lower
range on other days as an ‘active recovery’ run.

Sample Day 3
1:05:00
20mi
Brick

Aerobic Brick: Z2, Bike 40-45 minutes (90-100rpms), transition in
1-2 min. then run 20- 30 Minutes aerobic

Sample Day 4
0:40:00
1372m
Swim

Warm up 200-400 yds (Swim easy), 6-8x 50 drill/ choice (you
choose the drill based on coach’s recommendation) on 10 sec rest
(rest for 10 seconds on the wall before doing your next rep.),

Main Set: 4x100 tempo (steady, challenging pace but one that
allows for you to even split) on 20-30 sec. rest, Pull 200-300
straight and steady (use a pull buoy between your legs and swim
300 yds. Without stopping),

Kick set: (Use a kick board)4 x 50 @ 15-30 sec rest,
Cooldown 200-400

Sample Day 4
0:49:59
15mi
Bike

Aerobic Base: Z2, 40-50 minutes steady aerobic bike, 85-100 rpms.
Focus on staying in the aerobic zone and maintaining a steady
cadence. This workout can be done on the roads or on the trainer
or Spinning bike. HR can drift up to the upper range of the aerobic
zone if you’re feeling strong on this day, but not over it.

Sample Day 6
0:55:00
15mi
Bike

Aerobic Base: Z2, 45-60 minutes steady aerobic bike, 85-100 rpms.
This workout is for ‘active recovery’ and is to be completed at the
lower range of your Z2 heart rate.

Sample Day 7
0:55:00
6mi
Run

Aerobic Base: Z2, 50-60 minutes steady aerobic run. Focus on using
good form and staying within your comfort zone. Push to the
upper range of Z2 on days you feel strong and keep it at the lower
range on other days.

Troy Jacobson
|
Life Time Fitness, Inc.

Offering Training plans for triathlon and cycling, personal online coaching, training camps and training media (www.spinervals.com)