SuperFly Coaching - Olympic Build-Peak-Race Period (Advanced) 12-13 hrs/wk
Author
SuperFly Coaching
All plans by this CoachLength
12 Weeks
Typical Week
1 Strength, 4 Swim, 4 Run, 4 Bike
Longest Workout
1:00 hrs swim
3:00 hrs bike
1:30 hrs run
Plan Specs
triathlon olympic
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Summary
Weekly volume in most weeks is around 12-13 hours including 4-5 swims, bikes and runs each week plus strength maintenance once weekly. To start this plan you should be in at least your second year of racing having trained at 10 or more hours weekly in previous seasons.
Stats
Sample Day 1
WU: 100 swim easy, 50 kick easy, 100 swim moderate, 50 kick moderate, 100 swim build speed, 50 kick build speed.
MS: For the first set decrease times with each work interval. All aerobic—easy breathing.
4 x 300 (10”) moderate.
Rest 2 minutes.
Kick 300 steady.
6 x 50 relaxed speed (15”).
CD: 200-300 easy swim.
Total: 2450-2550
Sample Day 1
BT: Tempo intervals. Warm up well. Then 3-4 x 6 minutes. Build to zone 3 heart rate. 2 minute recovery interval. Relaxed form! Listen to breathing.
Sample Day 2
Ride on rolling course. Big chain ring. Most of ride time in heart rate zones 2-3. Seated on most hills.
Sample Day 2
Run with heart rate in zone 1 on a flat, soft surface. VERY easy. Embarrassingly slow. Best alone.
Sample Day 3
WU: 5-minute swim with your choice of kicks and swims.
Drills: Focus on how well you do the drills, not on how fast.
Set #1 scull front, set #2 scull chest, set #3 scull back.
3 x (4 x 50 done as 25 skull, 25 distance per stroke emphasis).
MS: Using the “feel” for the water you just developed:
2 x 500 swim (1’) at moderate/aerobic effort.
Kick 400 moderate effort.
CD: 5 minutes of kicks and swims.
Total: 2000+
Sample Day 3
Strides. Warm up . On grass run 6-8x30 left-foot steps. Goal = 19-20 seconds. On the recoveries skip 60 times (30 skips each leg alternating). Include walking in recoveries. Perfect form! Zone 1cool down.
Sample Day 4
Very easy recovery spin on a mostly flat course in small chain ring. Heart rate zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills.