First Olympic Distance - Feel the glory of a finish - by Pro Coach Chris Decker

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 05:21

Feel the glory of your first Olympic distance finish. The distance where gold medals are won and legends are born. Something even Ironman-Champions get addicted to. Do so and you'll be a lifetime member of the triathlon-family.

The Coach of 2x Ironman-Champion Astrid Stienen uses this plan to bring every year approximately 15-20 athletes to the finish of their first olympic triathlon. This plan is ideal for beginners who want to finish a such a triathlon. Please note that some additional stretching and massage is also integrated in the plan. Before starting to prepare for your race you should be able to train for 60 minutes.

The workout schedule includes 5 sessions per week, plus 1 optional strength workouts per week.

Key workouts in this plan include the following:

Endurance Runs: Steady runs and bike sessions of 45 to 120 minutes at FTHR 69-83%.

Intervals/Speed Sessions: Sessions featuring intervals at FTP pace separated by easy recoveries.

Tempo Runs: Learn to run at your Threshold pace.

The included plan consists Training Peaks structured workout format, which will make things even easier for you. You can see your own training targets and zones for every workout through the daily workout e-mail reminders and mobile notifications. And furthermore you will also see a graphic representation of the workout within the Training Peaks web portal and Training Peaks mobile app, which helps you to get a sense of the entire Workout by taking just one look at the easy to understand graphs and segments for every part of your training. You will no longer have to read through long descriptions and get everything at a glance. My athletes prefer this comfort since TrainingPeaks offers this awesome feature.

Structured workouts can be exported for use in third-party apps and select devices including Garmin, Zwift, TrainerRoad, CycleOps, RacerMate, and some more. All you have to do is click “Export” and select the proper file format for your device. For more detailed information regarding exporting workouts go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export

Have fun and reach your personal goal. triworx-coaching.com makes you performing perfect. Visit our website for more information about us.

Of course, there is also the option of an one on one phone, skype or email consultation. This would be at an extra cost giving you the opportunity to speak with with me in person, at $150/hr. For more info or to setup a consult send a note to: triworx@icloud.com.

Sample Day 1
0:45:00
1450m
45TSS

300 m easy warm up

4x50 m with Pull Buoy (PB), focus on long stroke and proper technique :30 rest in betwenn

3 x 100 with Pull Buoy :30 rest in between

200/150/100, last 50m fast :60 rest in betwenn

200 easy cool down

Sample Day 2
0:50:00
42.7TSS
Aerobic ride

Today is just an easy ride, to get your preparation started.

So do a 10 minute warm up, followed by 30 minutes at 75% FTP or 75-80% FTHR.

The last 10 minutes just an easy spin to cool down.

Note that I recommend to do all sessions with a cadence around 90 rpm, as this helps your muscles on the run section in your actual race.

Sample Day 4
0:28:00
2.49mi
24.9TSS
Endurance Run

Use this run to build your basic endurance. In order to achieve this, make sure that you stay within your heart rate zones.
HR should be 69-83% of FTHR. During the active part of the run. Warm up and cool down should be lower.

Sample Day 5
1:00:00
43.5TSS
Aerobic Endurance Ride

As we are in the beginnign of your preparation we slightly increase your volume. So today it is 10 minutes more than Wednesday.

So do a 10 minute warm up, followed by 4
0 minutes at 75% FTP or 75-80% FTHR.

The last 10 minutes just an easy spin to cool down.

Note that I recommend to do all sessions with a cadence around 90 rpm, as this helps your muscles on the run section in your actual race.

Sample Day 6
0:35:00
3.11mi
31.2TSS
Endurance Run

Use this run to build your basic endurance. In order to achieve this, make sure that you stay within your heart rate zones.
HR should be 69-83% of FTHR. During the active part of the run. Warm up and cool down should be lower.

Sample Day 7
0:30:00
Blackroll, Stretching

Take some time to loosen your muscles and perform some stretching, 15 min each

Sample Day 8
0:45:00
1400m
37.5TSS

200 easy warm up


4 x 50 15 sprint, rest easy, :30 rest in between

2 x 200 Pull Buoy :30 rest in between

2 x 100 Pull Buoy :15 rest in between

1x 100 fast :30 rest

4x 50 Sprint :30 rest

100 easy cool down

Christian Decker
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triworx-coaching.com

You have a dream of reaching goals in sport? As a coach I'll help you making this dream become reality. Pro-Champions as well as Agegroup Champions trust in my skills. I offer remote-coaching combined with weekly Skype calls, to be as close as possible to you. I analyze your training data-driven to get the most efficient plan for you.If you like a more self driven training as a runner I also offer pre built training plans. No matter what you choose, I make your dream reality. Chris