Olympic Triathlon plan [ENGLISH]. By Oriol Gili

Average Weekly Training Hours 07:14
Training Load By Week
Average Weekly Training Hours 07:14
Training Load By Week

[ENG Version] . This plan is in ENGLISH.

I am glad that you consider to join one my training plans. I offer two types of services: custom plans and adapted plans. This description is about an adapted plan. If you wish to learn more about the differences, please visit my website (link at the bottom).

ADAPTED PLANS BROCHURE PDF:
https://goo.gl/m4PRv4

PLAN DURATION: 6 weeks.

BENEFITS:

* Contact the coach by email and get an answer in less than 48h.

* A webinar can be scheduled, by demand (Barcelona time).

* Training sessions designed by TSS, duration and controlled by HR + RPE (Perceived Effort).

* Beginners to Intermediate level: feel free to make shorter the harder workouts. Advanced triathletes are advised to join a custom plan.

* 1 rest day per week. Weekly average dedication: 12-16h in 10/12 sessions.

+++ Do you want to link your account to the coach, receive daily feedback and customize the plan? For an extra 100€ you'll receive the upgrade. +++

Check my WEBSITE to know more about me:
http://www.oriolgili.com/en/

Watch the teaser VIDEO about Training Peaks:
https://youtu.be/wx4Q17OV71w

HOW TO ACTIVATE THE PLAN, AFTER THE PURCHASE:
https://help.trainingpeaks.com/hc/en-us/articles/204071974-How-do-I-apply-unapply-my-plan

Sample Day 1
0:45:00
54.2TSS
ENG 053G 40min build + 5min easy

Building run with 5min easy at the end

Sample Day 1
0:45:00
1900m
45TSS
ENG 003G AS gral

200m WUP

6x125m Free DESCENT (from E to H) R/30''
10x25 (odds:kicking / pairs:strokes) R/20''
3x200m (M-M-H) R/20

100 easy

Sample Day 2
1:10:00
70TSS
ENG 002CAD 10x(3/2) #RPE

10x(3/2)min , better at turbo trainer.

Goal: work cadence >115rpm on sets + transform 10min at regular cadence.

Sample Day 2
0:20:00
20TSS
FS Swimming 1 . Core exercise

https://youtu.be/yrz67cH_P8o

Sample Day 3
0:40:00
2000m
40TSS
ENG 127F

200 Wup

4x100 Technique roll buoy R/20
4x50 Kicking w/board R/20
4x25 Kicking w/socks R/20
2x100 Free technique w/fly kicks R/20
2x50 Kicking back strong R/20
3x200 E R/30 Strokes

100 Easy

Sample Day 4
6.21mi
60TSS
ENG 003FAR 10km 2x(500 H/ 2000 E)

Fartlek 10km with 2x(500 H/ 2000 E) .

Sample Day 4
0:20:00
20TSS
FS running 1 : squats + pull-ups + glutes + abs + ankles

Functional strength routine:
* 3x6 squats (weight equivalent to 15 reps).
* 3x7 biceps pull-ups.
* Glutes 5' with bands.
* 5x25 Abs + 2 planks 30''.
* Ankles eccentrics.

//// VIDEOS ///
* Squats: basic level without weight, next level with just the bar, advanced level with weights and using the cage. We do a max of 6 reps.
https://www.youtube.com/watch?v=Dy28eq2PjcM

* Pull-ups: https://www.youtube.com/watch?v=yOdq5W2gh7E

* Glute:
https://www.youtube.com/watch?v=nuUF-_o3K6o
https://www.youtube.com/watch?v=XsRD2gU1LaA

* Ankle eccentric:
https://www.youtube.com/watch?v=NF-ytebg_LU

Oriol Gili
|
www.oriolgili.com

Triathlon coach from Barcelona, often traveling and available abroad. I've been training international athletes during the last 15 years. I hold official coach certifications for triathlon (ITU), sailing and windsurfing. I am a sports lover and proud to have turned my passion into a profession. My favorite challenge is to help stuck athletes to launch. I am very persistent! You CAN and you WILL.

SERVICES:
* Custom online coaching limited to 15 athletes.
* 1-on-1 & groups.
* Training camps org.