KANSAS CITY TRIATHLON OLYMPIC COURSE // 16 WEEKS // BEGINNER to INTERMEDIATE

Average Weekly Training Hours 05:56
Training Load By Week
Average Weekly Training Hours 05:56
Training Load By Week

KANSAS CITY TRIATHLON OLYMPIC COURSE TRAINING PLAN
BEGINNER to INTERMEDIATE

Before starting plan, you must be relatively fit, injury free and with no health concerns. Consult with your doctor before starting any training plan.

This plan utilizes heart rate zones and reported perceived effort. Use of heart rate monitors is not required, but suggested. If distance is called out, perform workout to that distance. Times and distances are estimated. Where distance is called out, time is assumed. DO NOT feel obligated to meet time and distance. Do what's called out in comments. Bike workouts typically meant for trainer or spin bike, but can be translated for outdoor rides. If workout does not have a warm up listed, it is implied that there should be a 5 minute warm up jog/spin with dynamic stretching before getting into main sets. If workouts will be done as a brick, wait for static stretching AFTER last session for brick. Most strength routines can be done in 20 minutes. If done after another workout, no need for a warm up. Most are body weight, so don't need to be at gym. The days that have two activities are typically bricks. Keep mind to skip one cool down and one warm up. Great for AM workouts to hit trainer and then a quick run or strength session. The term "**SUPPORTING**" is on workouts that would be great if it happened, but other workout is more important. Athlete has option of doing it if time allowed, but ok if not done.

Visit www.SetThePaceTriathlon.com and click on example plan links for advice on determining heart rate zones, access other sample plans, workouts and Zwift workout files.

TERMS
- EASY RUN // ZONE 2 to low 3 // Low intensity, conversational pace.
- GOAL RACE PACE (GRP) // ZONE 3 // pace aiming to sustain for your race
- SIMULATION RACE RUN (MS): First half segment of run performed at 60 sec/mile slower than GRP or easy pace, second half segment performed at Goal Race Pace.
- LONG RUNS // ZONE 2 to low 3 // runs are performed at 60-70 seconds slower per mile than GRP. Keep pace easy and aerobic.
- ANAEROBIC THRESHOLD REPEATS (AT) // ZONE 4 to 5 // repeats (essentially 1M-2KM in distance) should be performed approximately 10km race pace. Recovery interval should consist of walking or easy running before performing next repeat. A repeat is amount of time that is performed at AT.
- STRIDES // Gentle sprints. Smooth, relaxed and easy running accelerations lasting about 10-15 seconds or 60-80 yards/meters. Reach a speed of about 80% of max. Rest about 1-2 minutes between strides
- WARM UP // RUN // 5 to 10 min easy pace + 5 min dynamic stretches
- WARM UP // BIKE // 10 min easy spin @ 90-100 rpm
- COOL DOWN // 5 to 10 min easy pace

My philosophy is very straightforward. Triathlon and endurance sports should complement your life, not make it difficult. These plans are boiled down to trim fat into workouts that give you best bang for your buck. You have to be diligent about getting at least 80% of workouts per week done and at minimum long work, or you may be suffering come race day. The non-negotiables are swim-bike-run workouts, proper nutrition, functional strength + flexibility and sleep. Without those at minimum, you will either get burnt out, chronic fatigue, injured or just plain quit. I don't want any of those for my athletes.

If you have any questions or would like one-on-one coaching or consultation on plan, please head over to www.SetThePaceTriathlon.com and fill out contact form, email at info@setthepacetriathlon.com or message me. I am a USAT Level 1 Certified and IRONMAN U certified with 6 years coaching experience and 14 years racing experience.

Sample Day -2
0:50:00
2000m
100.75TSS
SWIM // TEMPO SETS // 2000 OPTION

SWIM // TEMPO SETS // 2000 OPTION // https://drive.google.com/file/d/1cEzJirp9XRouKbyAtQx1nZoL5c8Hxv1G/view?usp=sharing

DURATION AND AVG PACE ESTIMATED.
Adhere to plan effort and sets.

Sample Day -1
1:03:00
22mi
65.4TSS
BIKE // TEMPO INTERVALS // 10x3min

BIKE // TEMPO INTERVALS // 10x3min

Distance and avg speed estimated. Adhere to workout protocol.

Sample Day 0
0:55:00
5mi
RUN // Z2 below race effort // 05 MILES

RUN // Z2 below race effort // 5 miles // STRETCH // HYDRATE // FUEL // R&R

TOTAL DISTANCE AND AVG PACE ESTIMATED.
Adhere to plan intervals and effort.

Sample Day 2
0:45:00
4mi
RUN // TEMPO // MILE REPEATS // GROUP C = 4 MILES

RUN // TEMPO // MILE REPEATS // GROUP C = 4 MILES // https://drive.google.com/file/d/1s9Nl_8z17tDbLTwytjt46-nUv3OAYfLF/view?usp=sharing

TOTAL DISTANCE AND AVG PACE ESTIMATED.
Adhere to plan intervals and effort.

Sample Day 3
0:53:00
12mi
BIKE // Z1/Z2+Z3/Z4 // 53 MIN

BIKE // Z1/Z2+Z3/Z4 // 10 MIN Z1/Z2 - more than just spinning, but not full out race effort + 5 minutes HARD EFFORT + 10 minutes easy + 5 minutes HARD EFFORT + 10 minutes easy + 3 min HARD + 10 MIN EASY // STRETCH // FUEL // HYDRATE

DISTANCE IS ESTIMATED.
Follow workout directions and ignore estimated speed and distance.

Sample Day 4
0:50:00
2000m
100.75TSS
SWIM // TEMPO SETS // 2000 OPTION

SWIM // TEMPO SETS // 2000 OPTION // https://drive.google.com/file/d/1cEzJirp9XRouKbyAtQx1nZoL5c8Hxv1G/view?usp=sharing

DURATION AND AVG PACE ESTIMATED.
Adhere to plan effort and sets.

Sample Day 6
0:20:00
2mi
RUN // BRISK Z3 RUN // 2 MILES

RUN // BRISK Z3 RUN // 2 MILES

TOTAL DISTANCE AND AVG PACE ESTIMATED.
Adhere to plan intervals and effort.

Ryan Falkenrath
|
www.SetThePaceTriathlon.com

I am focused on getting athletes with zero experience to the finish line of their first triathlon and helping experienced athletes get to the next level. Athletes goals are my #1 priority when I develop training plans and implement practices into workouts. If you’re not happy, I’m not happy!