This Olympic distance training plan is good for those who have done the sport for a year or so looking to improve their performances across swim, bike and run.
Its a 16 week program incorporating 2 swims, 2 bikes, 2 runs and 1-2 S&C sessions a week. The number of hours builds from around 6 hrs a week to 10 hrs a week and includes a taper week into a race on week 16.
All the bike and run sessions include a workout builder so you can upload to zwift for the bike sessions and your garmin for the run sessions. They also include a descriptor for those who don't use these devices.
Swim
Week 1 includes 2 time trials to help you workout your swim paces. VO2+ = 200m pace, VO2 = 400m pace, CSS= 1500m pace, Aerobic= CSS+ 3-5seconds per 100m, and easy =CSS +5-10 sec per 100.
Bike
Its worth doing an FTP test before you start doing this plan. Therefore, you'll need a way of measuring power. An easy way to do this is to do a 20 min all out effort, work out what 95% of this power is and that gives you a fairly accurate measure of your FTP.
Run
on this plan there is 1 harder run session and 1 long run a week. For the harder run there is a mix of 10k and 5k pace workouts. Which can easily be uploaded to your run watch, this will then guide you through the session.
S&C
These sessions can be done at home or at the gym. I've attached video links to help guide you through the session
Current GB triathlon coach, working with elite athletes in Loughborough. Working in many aspects of triathlon in the last 10 years: athlete, age group coach, youth coach, and performance coach.
Services offered: 1:1 coaching in triathlon and running and consultations.
If your wanting to compete at the next level please get in contact and find out how I can help your individual needs.