Olympic Build-Peak-Race Period (Intermediate) Power or HR 6-10hrs/wk.

Average Weekly Training Hours 08:17
Training Load By Week
Average Weekly Training Hours 08:17
Training Load By Week

This 12-week plan is specially designed for the intermediate triathlete, regardless of age, who has been training for triathlon for more than 2 years and has a goal to perform well in his/her age group at an A-priority race, perhaps with a new personal best time. There should be an Olympic-distance (S-1500m/B-40k/R-10k) triathlon scheduled for the 12th week of this plan (either Saturday or Sunday--the plan allows for either). This detailed and easy-to-follow training plan starts includes a short, 3-week Base period to re-establish general fitness, then provides a few weeks of Build period training followed by a Peak (taper) period and Race week. To start this plan you should be capable of swimming 45 minutes, running up to an hour, and biking for up to 90 minutes. The weekly hours range from 6 to 10 with 9 hours per week being the most common. In a typical week you will do 3 swims, 3 bikes and 3 runs. There also bricks scheduled throughout to prepare you for the race. Self-testing is included to help gauge progress toward a high age group placing. It does NOT include a weightlifting program, but suggestions are made for what to do and when to lift if you intend to continue a strength program started in your preceding Base period plan. To gauge intensity on the bike this plan provides options for heart rate or power meter. All of your training zones for swim, bike, and run should be established before starting this plan. (For detailed description of how to set your zones for heart rate, power or pace go to http://www.trainingbible.com/joesblog/2009/11/quick-guide-to-setting-zones.html.)

Sample Day 2
0:45:00
Aerobic Intervals.

Aerobic Intervals
You may substitute a similar masters swim session for this workout.
WU: 100 swim easy, 50 drill (your choice), 100 swim moderate, 50 drill, 100 swim build speed, 50 drill.
MS: For the first set decrease times with each work interval. All aerobic—easy breathing.
4 x 300 (10sec) moderate.
Rest 2 minutes.
Swim 300 easy.
6 x 50 relaxed speed (15sec).
CD: 200-300 easy swim.
Total: 2450-2550

Sample Day 2
0:45:00
Tempo Intervals.

Tempo Intervals.

BT: Tempo intervals. Warm up about 10 minutes in HR zone 1and 2. Then run 3-4 x 6 minute intervals on a fairly flat course. Do 4 if feeling good--3 if not. Build to zone 3 heart rate on each. Take a 90-second recovery jog/walk after each. Relaxed form! Listen to breathing. Run easily and walk to cool down for a few minutes to complete the planned workout duration. The first interval should be the slowest. (This is best outdoors but may be done on a treadmill).

Sample Day 3
1:00:00
Moderate Intensity.

Ride on rolling course. Big chain ring. Most of ride time in heart rate zones 1-2 or power zone 2. Seated on most hills.

Sample Day 4
0:45:00
Continuous Swim.

Continuous Swim
You may substitute a similar masters swim session for this workout.

WU: 5-minute swim with your choice of drills and swims. Focus on how well you do the drills, not on how fast.
Set #1 scull front, set #2 scull chest, set #3 scull back. How to do sculling drills video: https://www.youtube.com/watch?v=Hm2SbWU6Raw
3 x (4 x 50 done as 25 scull, 25 moderately fast emphasizing form). (10sec rest between 50s)
MS: Using the “feel” for the water you just developed:
2 x 500 swim (1min rest between) at moderate/aerobic effort.
(1min)
Swim 400 moderate effort.
CD: 5 minutes of easy swimming.
Total: 2000+

Sample Day 4
0:45:00
Basic Strides.

Basic Strides.
Basic strides (this is best outdoors but may be done on a treadmill). Warm up for about 10 minutes. Then run 4-5x20 seconds fast on a soft, gentle downhill (such as in a park). Run at approximately 400m race pace--not quite all out speed. Hold back a little. Relax. Walk (yes, "walk") back to start point for each recovery. Run easily in zone 1 to cool down to complete the planned workout duration. Go to http://trainingbible.com/Resources/ (scroll down to "Videos") to see an example of good running technique. Notice that the runner is NOT landing on his heels or his toes. His foot is flat at foot strike.

Sample Day 5
1:00:00
Recovery Spin.

Recovery Spin.

Very easy recovery spin on a mostly flat course (or on indoor trainer) in small chain ring. Heart rate or power in zone 1 only. Light on the pedals. Comfortably high rpm focusing on smooth pedaling skills. Upper body "quiet" with legs spinning easily.

Sample Day 6
1:00:00
Descending 100s.

Descending 100s

You may substitute a similar masters swim session for this workout.
WU:
500 swim easy.
8 x 50 done as 25 drill (your choice) and 25 swim.

MS:
7 x 100 (20sec rest between) #1 is very easy. Descending (slightly faster) times for each subsequent interval.
Rest 1-2 minutes.
3 x 100 (20sec) each same pace as #7 of first set.

CD:
12 x 25 focused on your PDLC limiter (20-30sec rest between)
200 easy swim.

Total: 2400

Joe Friel
|
Joe Friel Coaching

An endurance coach since 1980, Joe Friel has worked with triathletes and cyclists from all over the world helping them achieve their race goals. He also trains coaches around the world and has consulted with national federations and national Olympic team coaches. Coach Friel offers personal camps, and seminars for clubs and teams, and consults with professional athletes. He is currently not accepting one-on-one coaching clients.