Triathlon: Olympic Distance Race, Intermediate: 4.75 to 7.0 hrs/wk - Crash Plan

Average Weekly Training Hours 04:24
Training Load By Week
Average Weekly Training Hours 04:24
Training Load By Week

There is an Olympic distance triathlon (swim 1500 meters, bike 24.8 miles, run 6.2 miles) in a nearby city. The event is only six weeks away, is there enough time to make your triathlon debut? While I usually encourage first-timers to try a sprint distance event before moving to Olympic status, a reasonably fit person can be ready to race in five to six weeks. Want to tri?

This six-week crash training plan is designed for a person who maintains their health and remains fit throughout the year. Your fitness might include some combination of running, spin classes or outdoor biking. You may currently swim a few laps or have swimming experience from past years. You may also be involved in other sports. Your current regimen gives you the capability to run for about 30 minutes, twice per week. Your can bike comfortably for about an hour. If your race is held in open water, you must be comfortable swimming in an open water situation.

Given the assumptions in the last paragraph, the goal is to complete an Olympic distance triathlon in about six weeks, with a race finish time between three and four hours. The estimated finish time comes from assuming a two to three minute pace per 100 meters for the 1500-meter swim. This puts total swim time between 30 and 45 minutes. If you are capable of riding a bike for about 25 miles, averaging 15 to 18 miles per hour, the bike leg of the race will take around 1:22 to 1:40. Finally the run, averaging 10 to 12 minute miles, will take 1:02 to 1:15. Throw in a few minutes for transition time and the event will total some three to four hours. Please see the Plan Preview for the Week 1. This plan gently builds on Week 1 so you can have a successful race.

Find the supporting documents you need to help you with this plan at this link.

You can find more training plan choices at THIS HOT LINK.

Originally appeared in “Triathlete Magazine"

Plan is available in the book “Training Plans for Multisport Athletes”

Sample Day 1
1:00:00

If you are currently following a strength training program you can continue that program. You may find you need to reduce the number of exercises, the number of sets or the weight you lift due to adding mulitsport training. If you want to begin a strength training plan and want some direction, begin with the AA Phase of strength training outlined in the "Strength Training" document within my Supporting Documents. Supporting Documents are found by clicking the drop-down menu under "Training Plans" on the yellow menu bar.

Sample Day 3
0:30:00
Accels/Pick-ups

Within a run that is mostly Zone 1 to 2 intensity, insert several 20- to 30-second accelerations when the mood strikes you. Finish the acceleration faster than you began. Quick cadence and proud posture are important. Feel light and fast. Jog easy for two or more minutes between accelerations.

Sample Day 4
0:45:00
Fartlek

Ride mostly in Zones 1 to 2 zones with a few short (10 to 20 second) accelerations placed throughout the workout, your choice. Relax and have fun.

Sample Day 6
0:15:00

This bike ride is the first sport within your "brick" workout -- a bike ride immediately followed by a run. Ride for the time indicated at intensitiy Zone 1 to 2. Practice a fast transition from cycling to running.

Sample Day 6
0:15:00

Run for the time indicated, immediately following the bike ride. Run at intensity Zones 1 to 2.

Sample Day 7
1:00:00
Endurance - rolling

This level is used for aerobic maintenance and endurance training. Heart rate should stay primarily in Zones 1 to 2. How much time is spent in each zone depends on how you feel that day. The goal of an E2 ride is not to see how much time you can spend in Zone 2. Ride on a rolling course if possible, with grades up to 4 percent. For reference, most highway off-ramps are 4-percent grade. Riding in a slightly larger gear can simulate a gentle hill, if there are no hills where you live. Remain in the saddle on the hills. If you ride with a group, inner discipline is necessary to let the group go if they want to hammer.

Sample Day 8
1:00:00

If you are currently following a strength training program you can continue that program. You may find you need to reduce the number of exercises, the number of sets or the weight you lift due to adding mulitsport training. If you want to begin a strength training plan and want some direction, begin with the AA Phase of strength training outlined in the "Strength Training" document within my Supporting Documents. Supporting Documents are found by clicking the drop-down menu under "Training Plans" on the yellow menu bar.

Gale Bernhardt
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Gale Bernhardt Consulting Inc.

I offer one-on-one, completely personalized coaching for athletes that want customized training.

For athletes that enjoy self-coaching, but need a bit of help, I offer phone consulting services.

You can find more information about these services on my website www.galebernhardt.com