5 Weeks of Bike focus for Triathletes

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

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.

Sample Day 1
1:00:00
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
0:40:00
Optional

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

Sample Day 2
1:00:00
Tempo

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

Sample Day 2
2012m
Intervals

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

Sample Day 4
2652m
Endurance

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

Sample Day 4
1:30:00
Hills

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

Sample Day 7
1:15:00
Endurance

Endurance run, Zone 1-2

Sara Crawford
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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.