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5 Weeks of Bike focus for Triathletes


Sara Crawford, Nitro Triathlon Coaching LLC

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5 Weeks

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Plan Description

Short bike focus block while maintaining run and swim fitness. Prior to starting, you should be able to complete a ride of 2 hrs, a run of 1 hr 15 min, and be training in each discipline 2-3 times per week. Good build-up towards an Olympic or Half Ironman distance race.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
7:24 hrs 3:30 hrs
Run x3
2:53 hrs 1:30 hrs
Swim x2
4,298m 2,743m
Strength x2
0:48 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
7:24 hrs 3:30 hrs
2:53 hrs 1:30 hrs
4,298m 2,743m
0:48 hrs 0:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Sara Crawford

Nitro Triathlon Coaching LLC

I employ a collaborative coaching style. I believe there needs to be a good balance in the athlete's life and triathlon training is only a part of that life. That said, there is a certain amount of discipline and dedication required to meet your potential. I work with the athlete to fit the training they need into an already busy schedule on a one-on one basis as everyone's needs are different. I am committed to my athletes and expect them to be committed to their training.

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