Olympic Distance Triathlon 30 week 'Competitors' Plan

Average Weekly Training Hours 09:17
Training Load By Week
Average Weekly Training Hours 09:17
Training Load By Week

Designed for competitive age – group triathletes with limited time available, but looking to improve their Olympic Distance race performance. This plan draws on Steve’s 25+ years experience of coaching and racing all triathlon distances Prior to commencing this plan athletes should have at least 3-4 weeks of preparation training under their belt and be comfortable riding for 2+ hours and running for 60 minutes continuously. Training plan volume is between7 and 12.5 hours per week, and is organised on a 3 week macrocycle - every 3rd week is a recovery week, often including self testing sessions. The weekly schedule includes 2-3 swim sessions, 2-3 bike sessions and 2-3 run sessions. Intensity is generally based on heart rate and / or perceived exertion. One or two ‘strength’ / conditioning sessions each week are also included in addition to the swim, bike and run sessions detailed. As an added bonus, purchase of this program can include email access to Steve for any questions that you may have about this plan or your training. Subscribe here for ongoing support: http://www.stevelumleytriathlon.com/signup Please visit us on the web at www.stevelumleytriathlon.com or email Steve at: tricoach.lum@gmail.com

Sample Day 1
0:45:00

You can do this session on a treadmill set at 0% gradient or outside.
For the main set the speed should be at about half-marathon race pace.
Effort level should be no higher than E2b (L3), the emphasis is on correct cadence not speed.
You should not get faster through the set but rather shorten stride to maintain same effort and pace.

Warm-up 10mins progressive to 80% MaxHR

3 mins cadence of 90rpm
1 min rest
3 mins cadence of 95 rpm
1 min rest
3 mins cadence of 100 rpm
1 min rest
3 mins cadence of 95 rpm
1 min rest
3 mins cadence of 90rpm
1 min rest



For the continuous run below the speed should be reduced but cadence kept high.

15 mins Continuous run with highest comfortable
cadence.

5 mins Easy cool-down

Sample Day 2
0:45:00
Mod-easy pyramid

WU: 4 x 100 swim done as 25s each of kick, R arm only, L arm only, swim.
MS: The even intervals are done at 5 seconds slower than 100 T-pace. The others are relaxed swims with good technique. Recoveries are in seconds within parentheses.
50 (15) 100 (30) 200 (40) 300 (60) 200 (40) 100 (30) 50.
CD: Easy combination of kicks and strokes for 10 minutes.
Total: 1900

Sample Day 3
1:00:00

WU: 10 mins warm-up Progressive to E2a

MS:

Drills One-legged sections - maintain highest rpm possible while keeping pedal revolutions smooth.
20 secs Right Leg/ 20 secs Left Leg/1min 20 secs both legs 100rpm
30 secs Right Leg/ 30 secs Left Leg/1min both legs 110rpm
40 secs Right Leg/ 40 secs Left Leg/40 secs both legs 120rpm
50 secs Right Leg/ 50 secs Left Leg/20 secs both legs 130rpm
2 mins easy

Week 1 rpm
3 x (5 mins E2b 110
(5 mins E2a 100



Week 2 rpm
3 x (5 mins E2b 110
(1 min E2b 120
(4 mins E2a 100

Week 3 rpm
3 x (5 mins E2b 110
(1 min E2b 120
(1 min E2b 130
(3 mins E2a 100




CD: Cool-down 5 mins Easy

Sample Day 4
1:00:00
Aerobic ints

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 aerobiceasy 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 5
0:45:00
Swim Golf

Swim several long, easy sets to warm-up. Focus on form. Then swim 4 x 50 at your T-pace with 1 minute rest intervals. Record your time for each 50 and count your strokes (both hands) for each 50. Add your time (seconds) for each 50 to the total number of strokes for each 50 for your score. For example, a 50 in 45 sec with 19 strokes each length would be 83 (45 + 19 + 19 = 83). The lower your score the better. Record your scores in your log. Cool down with several long, easy sets working on form.

Sample Day 5
1:00:00
Strides, 6-8, barefoot?

Strides. Warm up. Then do 6-8 x 20 second strides on soft, slight downhill (90 second walk back recoveries). Focus on technique. If possible do this barefoot on grass to build foot strength.

Sample Day 6
1:00:00
Trainer or road--dominant leg

Drill: 1 leg does 90% of the work until fatigue. Then the other takes over. Heels slightly raised. At the top push the toes forward in the shoe and at bottom scrape mud off. Heart rate 1-2 zones.

Steve Lumley (MSc)
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Steve Lumley Triathlon Coaching

'Ironman' / Long distance triathlon.

Elite, draft legal triathlon from developmental to elite levels

Please contact Steve for details and costs of various levels of individual coaching.