8 Week Advanced Oly (UPitt Tri Club)
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8 Week Advanced Oly (UPitt Tri Club)
Author
Suzanne Atkinson
All plans by this CoachLength
8 Weeks
Typical Week
1 Day Off, 3 Swim, 3 Run, 2 Bike, 1 Brick
Longest Workout
3:00 hrs bike
1:30 hrs run
Plan Specs
triathlon olympic intermediate
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Summary
This plan is for a triathlete with a strong running background. Weekend runs start at one hour easy base run, and hill repeat workouts of 1 minute x 6 start the first week as well.
Base running mileage going into the plan should be about 15-18 miles per week for the previous 3-6 weeks.
Weekend bike rides start at 90 minutes with the first week including blocks of short interval sets of 5 minutes each.
The plan uses intensity to help build short term power in both run & bike which will the transition to race pace brick efforts and race simulations in the 2nd half of the plan.
Swimming can be customized based on list of swim workouts that will be attached as a separate document to the plan.
Stats
Sample Day 1
Strides are short bursts of acceleration that are also known as pickups. They assist with warmup prior to a hard workout, or to practice faster turnover when working on form. After each stride, walk back to the start to recover (or walk an equivalent distance of going point to point).
Strides 1: 4-6 x 10 seconds or 50m, walk recovery
Sample Day 2
BT: Threshold intervals. On road, trainer or Mtn Bike Ride mostly Zones 1-2 with Threshold Intervals as noted in comments. Smooth pedaling. Comfortably fast cadence.
Sample Day 3
WU: 5 minutes brisk walk, fast cadence.
MS: Easy run at conversational pace. Effort should be fairly light. RPE 9-11. May sprinkle in brisk walking breaks for 30 sec - 2 minutes, then resume running. Try to increase your time of continuous running, with short walk breaks as needed.
CD: 5 minutes brisk walk, followed by stretching
Sample Day 4
Ride on rolling course. Vary cadence with terrain. Most of ride time in heart rate zone2-3. Seated on most hills.
Sample Day 7
BT: Threshold intervals. On road, trainer or Mtn Bike Ride mostly Zones 1-2 with Threshold Intervals as noted in comments. Smooth pedaling. Comfortably fast cadence.
Sample Day 7
Negative split brick run off the bike. First half run in Zone 1, 2nd half in Zone 2
Sample Day 8
Strides are short bursts of acceleration that are also known as pickups. They assist with warmup prior to a hard workout, or to practice faster turnover when working on form. After each stride, walk back to the start to recover (or walk an equivalent distance of going point to point).
Strides 2: 4-6 x 12 seconds or 80m, walk recovery