MaxPerformance Harvest Tri 2019 (Olympic)

Average Weekly Training Hours 04:46
Training Load By Week
Average Weekly Training Hours 04:46
Training Load By Week

Hi There!
Thank you for investing in this training plan as you prepare for the MaxPerformance Harvest Olympic Distance Triathlon!
This plan is set up to progress over the weeks, having you fully ready to go on race day. I wanted to hit on a few key points as you kick off your training:
1.) The biggest challenge in setting up a training plan, is knowing who will use the plan, and what their readiness is for the training process. I’ve set up this plan with a middle view. Meaning, it’s assuming you come into the process with a general level of fitness in place. If at ANY time you feel you are unable to do a workout or if you feel the intensity of a workout is to aggressive for you – BACK OFF! Consistency is the single most important factor in the success of any training program! So, if you feel like the workouts are to challenging, trust that instinct and keep workouts at a more comfortable intensity focusing on getting in the total duration, but letting the intensity decrease.
2.) If at any point in your training, an injury appears to be developing, pull back on training until the injury feels healed. It’s always worth having a doc check out an injury to be sure you are ok. That’s certainly not what any of us want, but taking a break should you be hurt is always the best choice – and generally gets you back to training sooner than trying to push through. Do NOT push through any injury. Get well, and go from there.
3.) This plan is set up assuming you are healthy and a doctor has cleared you for exercise including training for triathlon. Always remember training for sport can result in injuries and death as well as damage to equipment, by using this plan you are accepting all of those risks.
4.) This plan starts off with a test week to establish heart rate based intensity ranges. If you opt NOT to use heart rate based intensity ranges, and will err to effort based training, I’d suggest doing the workouts from week two on week one, but keeping them all Z2.
a. View Z1 as an RPE of 1-3
b. View Z2 as an RPE of 4-5
c. View Z3 as an RPE of 6
d. View Z4 as an RPE of 7-8
e. View Z5 as an RPE of 9+
Keep in mind that if you do use Heart Rate, you will want to open your settings in Training Peaks, select zones on the left side, and enter in your information based on the notes on the test workout.
5.) This plan is set up to build gradually using a 3 week build up, followed by a week of lower training load. These low load periods (recovery/adaptation blocks), are where you really grow. . Don’t short change yourself by working harder on those weeks! Instead, use the extra time those weeks to catch up with friends/family you have not seen recently and or do other, non sport things you enjoy. Take a walk in the woods. Sit on the beach. Read more. Use that time to relax and recharge!
6.) When you perform workouts, aim to target the low end of the noted intensity ranges with this plan. This will help you get the stimulus for growth you need, while minimizing the risk of over work. It also allows some wiggle room due to the normal creep in effort and heart rate over a workout as you become fatigued.
7.) During lower intensity Z1-2 workouts or periods of workouts, be a smart athlete. That means you do NOT over work. Arguably, the biggest mistake athletes make is training to hard on light days. This hurts future workouts due to extra fatigue, and it’s more stimulus than you need to get the gains you are after.
8.) Have fun. This plan will challenge you – especially over the final block. Look at that as a fun adventure, just like the race. This is a chance to have a blast becoming stronger – enjoy it.
Have an awesome season!
Will

Sample Day 1
0:45:00
29.2TSS
Foundation building - aerobic ride with speed skill

This workout is building general durability for riding and increasing your pedaling skill as well as foundational aerobic ability - increasing your ability to use fat as a fuel, as well as all the metabolic/physiologic machinery required for that task.
Build Z1 to Z2 over the first 10'

Cruise comfortably Z2 for 30~'. every 5' do 10" with very light resistance spinning at the highest cadence you can without bouncing in the saddle before settling back to normal cadence. This is NOT a sprint. It's about pedaling as quickly as you can without bouncing - which helps build coordination and pedaling skill.

Fade to Z1 over the last 5' to cool down.

Sample Day 1
0:15:00
15TSS
Building aerobic foundation & speed skill

This workout is building your foundational aerobic ability. In particular, the durability to handle higher running volumes and intensities in the weeks ahead, and the basic speed skill which helps you be ready for higher intensity efforts down the road.

Note the warm up is both to prepare your body for the workout, but also includes some fundamental activities which help build strength in areas that MAY help reduce the odds of injury. So this is a dual purpose period, and worth doing!

Warm up:
--walk 10-15 steps per foot as follows:
--On your toes
--On the outside edge of your foot
--On the inside edge of your foot
--On the heels
--Balance on your right foot for 10-20", reaching lightly to the left, right, forward and behind repeatedly. Repeat on the other foot.
--walk or shuffle sideways - keeping hips, and shoulders parallel to your direction of travel and toes perpendicular to your travel direction.
--hop in place, mimicking jump rope, 15-20 hops.
--ease into the run

Workout
--Run at a steady Z2 effort. If you can not run in Z2, aim to run at the pace that feels mechanically best while being as close to Z2 as possible; OR run until you hit the top of Z2 heart rate, then walk until you are at the bottom of Z2 before running again and repeating that run walk process.
--During this run, 2-3 X evenly distributed over the workout, pick up the pace for 10~ seconds to the speed you would run the last couple hundred yards of a 5k road race. This is about running fast and smooth, but for such a short duration that fatigue is very low. This should not feel like a sprint, it's not a hard acceleration, rather, it's a smooth and gradual acceleration and deceleration when done.

Cool down
--walk 2-5'
--light stretching is ok.

Sample Day 2
1097m
Improving mechanics and aerobic fitness

Warm up (at Z2) 30” RI:
• 50
• Skull 1, skull 1 length, swim back X 1. https://www.youtube.com/watch?v=EhRJS0YhB4w
• catch practice , 1 length, swim back X 1. https://www.youtube.com/watch?v=mWaqapTjhjs
• catch up drill, drill down, swim back X 1 https://www.youtube.com/watch?v=g7-xnvc3ap8

Work Set:
-- 100 with paddles X 2, building Z2 to Z3, 20" RI
-- 200 X 2-3 building Z3 to Z4, 30" RI

Cool down:

Swim 200 easing from Z2 to Z1 effort

Adjustments for time and fatigue:
• Cut back by up to 50%

NOTE: Han's paddles in position 2 are the ideal tool for the paddle drills. These are done, not to increase strength, but to help you feel the water and improve mechanics. If you reach into the water and your hand skates and the paddle shimmies or slides rather than grabs the water. If you feel shimmy or slides etc, then modify your movements until the paddle, and really your hand, enters the water well and pulls solidly against the water. In this way, the paddles are helping you improve your mechanics.

Sample Day 3
1:04:00
92.5TSS
Test Ride

Build slowly from a relaxed walking level effort up to about an 80-85% effort over 15'. Ride 5' easily. Ride a 1' 90%, ride 5' walking effort, now do 5' 85-90%, ride 5' walking effort, now do 8' as a time trial X 2, with a 2' 50% effort RI, then ride 50-60% the rest of the workout until the final 5' which will be easy and light, walking effort, for a cool down.

average your heart rate over the 2 X 8' time trial efforts. That average will be your "threshold" heart rate number which you can enter into training peaks to estimate intensity ranges.

Sample Day 4
1143m
Improving aerobic endurance

Warm up (Z2) 30” RI:
• 50
• Skull 1, skull 1 length, swim back X 1. https://www.youtube.com/watch?v=EhRJS0YhB4w
• Freestyle pressure point skull, skull 1 length, swim back X 1. https://www.youtube.com/watch?v=-P48Jx6AJ6M
• catch up drill, drill 1 length, swim back X 1. https://www.youtube.com/watch?v=g7-xnvc3ap8

Work Set:
-- 100 X 3 Z2, 10-20" RI
-- 100 X 3 Z3, 10-20" RI
-- 250 X 2 building Z2 to Z3, 30" RI

Cool down:

Swim 200 easing from Z2 to Z1 effort

Adjustments for time and fatigue:

--If you are time limited, reduce the interval portion of the swim by 20-30%

--If you are fatigued, start the workout and see how it feels. If, after 1/4 of the workout, you feel like the body is not turning on, pull the plug, cool down EZ and go home to rest.

NOTE:
Fins, like finis Zoomers (https://www.swimoutlet.com/p/finis-zoomers-gold-swim-fins-1267/?q=1&richrelevance&ComplementarySearchSort&search_page.rr1) can be really helpful during many of these drills.

Sample Day 5
1:00:00
39.2TSS
Foundation building - aerobic ride with speed skill

This workout is building general durability for riding and increasing your pedaling skill as well as foundational aerobic ability - increasing your ability to use fat as a fuel, as well as all the metabolic/physiologic machinery required for that task.
Build Z1 to Z2 over the first 10'

Cruise comfortably Z2 for 45~'. every 5' do 10" with very light resistance spinning at the highest cadence you can without bouncing in the saddle before settling back to normal cadence. This is NOT a sprint. It's about pedaling as quickly as you can without bouncing - which helps build coordination and pedaling skill.

Fade to Z1 over the last 5' to cool down.

Sample Day 5
0:15:00
15TSS
Building aerobic foundation & speed skill

This workout is building your foundational aerobic ability. In particular, the durability to handle higher running volumes and intensities in the weeks ahead, and the basic speed skill which helps you be ready for higher intensity efforts down the road.

Note the warm up is both to prepare your body for the workout, but also includes some fundamental activities which help build strength in areas that MAY help reduce the odds of injury. So this is a dual purpose period, and worth doing!

Warm up:
--walk 10-15 steps per foot as follows:
--On your toes
--On the outside edge of your foot
--On the inside edge of your foot
--On the heels
--Balance on your right foot for 10-20", reaching lightly to the left, right, forward and behind repeatedly. Repeat on the other foot.
--walk or shuffle sideways - keeping hips, and shoulders parallel to your direction of travel and toes perpendicular to your travel direction.
--hop in place, mimicking jump rope, 15-20 hops.
--ease into the run

Workout
--Run at a steady Z2 effort. If you can not run in Z2, aim to run at the pace that feels mechanically best while being as close to Z2 as possible; OR run until you hit the top of Z2 heart rate, then walk until you are at the bottom of Z2 before running again and repeating that run walk process.
--During this run, 2-3 X evenly distributed over the workout, pick up the pace for 10~ seconds to the speed you would run the last couple hundred yards of a 5k road race. This is about running fast and smooth, but for such a short duration that fatigue is very low. This should not feel like a sprint, it's not a hard acceleration, rather, it's a smooth and gradual acceleration and deceleration when done.

Cool down
--walk 2-5'
--light stretching is ok.

Will Kirousis
|
Tri-Hard

Will Kirousis has been coaching endurance athletes to new levels since the late 90’s. Will has performed coach ed work for the NSCA, USAT and USAC. His work has appeared in sources from Triathlete to The Wall Street Journal. Will coaches athletes from beginner to pro, including national and world champions in different disciplines of triathlon and cycling. Will lives in Leominster MA where he can often be found riding the local trails. Contact: @willkirousis or will@tri-hard.com