The sport gave me so much since I won two Ironman-titles - the fastest in 8:54 - and the World- and European Championships as an agegrouper. I love to share my experience and a lot of athletes trust me and my coaching skills. As more and more athletes asked for help and coaching I decided to build these training plans here beside my 1 on 1 coaching. So more athletes can start their journey towards their personal goals. I'd be very happy if you will be one of these.
This plan ensures that you will have everything you need to reach your first finish of an Olympic Distance Triathlon.
You'll have 5 workouts each week. To be sure you did everything needed, you have to do at least 4 workouts including the swim workouts, but I personally recommend to do all 5 and the recovery sessions as well, as my experience is that well maintained muscles are faster;-). So my recommendation is 1-2 massage, yoga, Blackrolll or stretching sessions a week extra.
So with this plan you can be sure you have everything you need and my full expertise as a pro athlete and physician.
Let's make your dream come true,
This is an aerobic ride in Zone 2 to build your endurance. Please stay within the zones, to ensure your own success.
300 m easy warm up
4x50 m with Pull Buoy (PB), focus on long stroke and proper technique :30 rest in between
3 x 100 with Pull Buoy :30 rest in between
200/150/100, last 50m fast :60 rest in between
200 easy cool down
This is an aerobic run in Zone 2 to build your endurance. Please stay within the zones, to ensure your own success.
The Saturday will always be your long ride. It should always be nice and easy as it helps to build your basic endurance, maybe the most important factor for a solid preparation phase.
You can also use it as a group ride if you like to have friends around you.
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.
#SundayRunDay. Sunday is the best day to build your basic aerobic system, freshen your mind and make sure you'll be at the top of your game on raceday.
Sunday will always be the longest run of the week followed by a rest day on monday. This gives your body enough time to rest and rebuild. So always remember the restday makes you stronger.
This is an aerobic ride in Zone 2 to build your endurance with some 8'' sprints to spice up the session. Please stay within the zones, to ensure your own success.
Note that this session will be way more demanding than last week. So take some fluids with you and refuel during this session, which is also a good training for the actual race day.
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