Off season monthly testing protocol.
Author
Aaron Buchan
All plans by this CoachLength
1 Week
Typical Week
2 Swim, 3 Strength, 3 Run, 4 Bike
Longest Workout
1:30 hrs swim
3:00 hrs bike
1:13 hrs run
Plan Specs
triathlon olympic beginner intermediate advanced time goal power based hr based pace based tss based strength base period
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Summary
This is the perfect off season testing protocol to make sure your on track with your progressions, its recommended you fit this into your 3 -5 week building blocks.
Please add me as a coach in your TP account under coaches for communication and guidance.
Stats
Sample Day 1
200m free warm up then
3-5 x 1000m as (250m swim/250m pull/500m pull with paddles) -
1min rest between all
100 cool down add back
Sample Day 1
This test is testing the lower abdominal coordination along with the lower ab strength.
https://youtu.be/9zm6wUpnG0k
REMEMBER DO NOT DO THE STRENGTH IF ANY LOWER BACK ISSUES AT ALL....
Sample Day 2
warm up run approx 1km or 5mins
add dynamic stretches and activations
4x 100 m run throughs.
REST SET WATCH
RUN 5KMS AT YOUR RACE PACE THIS IS A TEST REMEMBER.
cool down 1kms or 5mins easy
stretch to recover...
Sample Day 3
we can organise an ftp test for you as Amanda has my smart trainer to do on Zwift, the cost is $60 for members...
if you can do the ftp test use next best testing protocol.
NON members $90 Please contact Aaron to organise aaron@aaronbuchan.com
Sample Day 3
warm ups 10mins
speed sets add in to warm up
60 on 110 cadence
60 off 90 cadence
x 4 sets
MAIN TEST
60 mins TT (all out 100% intensity) use same location every test
if you have power metre restart your timer, IF YOU DON'T STILL RESET AND USE TIME/DISTANCE AS THE MEASURING TOOL.
this test is ok to do on trainer (preferred controlled environment)
10mins cool down
90 cadence
Sample Day 4
400m Easy Pace -(No aids to be used)
Swim 6 x 50m (25m Freestyle Drill - 25m Easy) - 20secs rest after each rep
Swim 4 x 25m Build to 90% of Maximum Speed on 50secs
Rest for 3-5mins before your first Time Trial
Swim 400m / Swim 200m / Swim 100m - All with 100m swim recovery in between and 3mins
STOP Rest.
Record Maximum Heart Rate (HR) and Time for each effort
600-900m (Fins) Made up of 100m Swim / 100m drill / 100m Own Choice x 2-3 as cool down.
Sample Day 4
we will be assessing posture/core and strength.