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 Coach

Length

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

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:45
Training Load By Week
Average Weekly Training Hours: 04:45
Average Weekly Breakdown

Suzanne Atkinson

Steel City Endurance, LTD

Coaching philosophy: "We are capable of more than we think we are."

Working with Outward Bound Wilderness taught me that we can push ourselves far beyond our preconceived physical and emotional limits. Suzanne excels at both technical instruction in swim, run & cycling skills as well as exercise science & evidence based periodized training for maximum performance.

Sample Day 1

0:30:00
Strides 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

1:00:00
LT1: Threshold Boosters

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

1:00:00
E1a Base - Base Run

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

1:30:00
Moderate effort, seated

Ride on rolling course. Vary cadence with terrain. Most of ride time in heart rate zone2-3. Seated on most hills.

Sample Day 7

1:00:00
LT10: 2x20'(5')

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

0:30:00
OPT: Out n Back Transition Run

Negative split brick run off the bike. First half run in Zone 1, 2nd half in Zone 2

Sample Day 8

0:40:00
Strides 2

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

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