5 Weeks of Bike focus for Triathletes

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5 Weeks of Bike focus for Triathletes


Sara Crawford, Nitro Triathlon Coaching LLC

All plans by this Coach


5 Weeks

Typical Week

4 Bike, 3 Run, 2 Swim, 2 Strength

Longest Workout

2743 m swim
3:30 hrs bike
1:30 hrs run

Plan Specs

triathlon olympic intermediate advanced

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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 Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 11:05
Training Load By Week
Average Weekly Training Hours: 11:05
Average Weekly Breakdown

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.

Sample Day 1

Drills and Low rpm

15 min Zone 1 (include 6x30 sec single pedaling (3 for each leg) and 2-3 min of 100-105rpm)
5x5 min @ 55-65rpm Zone 2-3 (2.5 min easy spin @ 90 rpm btwn)
15 min Zone 1

Sample Day 1


Optional run of 20-40 min, zone 1-2

Sample Day 2


15 min Zone 1, build to Zone 2
30 min Zone 3, build to Zone 4
15 min Zone 1

Sample Day 2


500 warmup
15x100 pull (20 sec rest) option to use paddles
200 cooldown

Sample Day 3


Optional easy ride, Zone 1-2

Sample Day 4


300 warmup (include drills as desired)
3x800 steady pace (1 min rest)
200 cool down

Sample Day 4


90 min ride Zone 1-2 (include 5-8x20 sec hill accelerations Zone 4 halfway through with as much recovery as necessary)

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