2019 AG Worlds Custom Training Plan [Matt McCrank]

Average Weekly Training Hours 05:55
Training Load By Week
Average Weekly Training Hours 05:55
Training Load By Week

Custom training plan for Matt McCrank as he builds towards 2019 Age Group World Championships Triathlon

Races:
- Sat Apr 6 - 5 K road race (Esquimalt 5K)
- Sun Apr 28 - 10 K road race (Times Colonist 10K)
- Sunday May 19 - Standard Triathlon (Westwood Lake)*
- Sunday July 7 - Sprint Triathlon (Langford Lake)*
- Mon Aug 5 - 4 mile road race (Comox)
- Sunday Sept 1 - World Age Group Standard - Lausanne, Switzerland*

Ideal Week:
MON AM - OFF; PM - Weights, spin class, (2 k run each way)
TUES 6 AM - Swim (2 k run each way) [40 min swim]
WED 6 AM - Run [40-60 min]
THURS REST or 6 AM - Swim (2 k run each way) [40 min swim]
FRI 6 AM - Run [40-60 min]; (potentially weights at noon during Base)
SAT 7:30-8:30 - 1 hr Masters Swim Club (2 k run each way)
SUN Long Run + Long BikeĀ + Long Brick

NOTE(1): In May, MON becomes REST
NOTE(2): In May, THURS becomes AM - BIKE or SWIM; PM - Weights

Sample Day -2
0:40:00
30TSS
Full 40

** Warm Up **
- 10 min Z1 -> Z2 on Bike, Elliptical or Treadmill
** Main Set **
NOTE: For each muscle group, do the following:
- Choose one (1) exercise
- Set #1: 12 Reps
- 30 sec stretch of muscle group
- Set #2: 8 Reps (increased weight)
- 30 sec stretch of muscle group
* Quadriceps *
- Squat
- Lunge
- Leg Press
* Upper Back *
- One Arm Row
- Lat Pulldown
- Seated Cable Row
* Hamstring *
- Stability Ball Leg Curl
- Leg Curl
* Chest *
- Chest Press
- Fly
- Push Ups
* Calf *
- Calf Raises
* Abdominals *
- Ab Crunch
- Roman Chair
- Weighted Crunch
* Lower Back *
- Superman
- Bridge
* Biceps *
- Dumbbell Curl
* Triceps *
- Tricep Press
** Cool Down **
- 05 min Z1 on Bike, Elliptical or Treadmill

Sample Day -2
1:00:00
50TSS
Spin Class

Attend a Spin Class and following instructor's guidance. Ensure spin bike is adjusted for a proper fit (your instructor *should* be able to assist if needed).

Sample Day 5
0:45:00
30TSS
Circuit Training [Body Weight]

** Warm Up ** - 10 min Z1 -> Z2 on Bike, Elliptical or Treadmill ** Main Set ** 1 Circuit = 10 reps of each of the following exercises: - Push-Ups - Sit-Ups - Squats - Reverse Lunge - Side Lunge - Plank (60 seconds) Perform 10 Circuits (i.e. 100 reps of each exercise) ** Cool Down ** - 05 min Z1 on Bike, Elliptical or Treadmill Originally from: http://www.ironman.com/triathlon/news/articles/2014/06/strength-training-for-busy-triathletes.aspx#ixzz37yHkYbaU

Sample Day 5
1:00:00
50TSS
Spin Class

Attend a Spin Class and following instructor's guidance. Ensure spin bike is adjusted for a proper fit (your instructor *should* be able to assist if needed).

Sample Day 12
0:45:00
30TSS
Ben Greenfield's Basic Strength 1

** Video ** http://www.youtube.com/watch?v=Zq9WURXWI4Q ** Goal ** - 3 sets x 10 reps for each exercise. ** NOTEs ** - Watch video in order to properly execute the exercise. - Do 5 - 10 min of cardio and (light) stretching before and after the strength training routine. ** Exercises ** 1. Dumbbell Incline Chest Press 2. Pull-up or Pull down 3. Dead lift 4. Squat 5. Incline Crunch or Little Big

Sample Day 12
1:00:00
50TSS
Spin Class

Attend a Spin Class and following instructor's guidance. Ensure spin bike is adjusted for a proper fit (your instructor *should* be able to assist if needed).

Sample Day 19
1:00:00
50TSS
Spin Class

Attend a Spin Class and following instructor's guidance. Ensure spin bike is adjusted for a proper fit (your instructor *should* be able to assist if needed).

Max Spradley

As a coach, I provide endurance training designed around your lifestyle, athletic history, goals and budget. l work with endurance athletes of all abilities and distances to help them reach their goals. Please contact me for a free consultation.