Are you gunning to move up from the Sprint triathlon distance and take on an Olympic distance triathlon?
You've come to the right place!
This program will help the beginner or advance beginner triathlete train and prepare for an intermediate distance triathlon aka 'olympic' distance triathlon consisting of a 1.5k swim / 40km bike and 10k run.
Athletes using this Hypercat Racing training program to prepare for an Olympic distance triathlon should be in good health and cleared by their personal physician to engage in vigorous endurance training. Your current fitness should be at a level equivalent of the benchmarks below: -Able to swim 1600 yards/meters in a pool workout. -Able to bike 1.5 hrs.
-Able to run 45 minutes.
The plan is created for a balanced training approach in each of the three disciplines. 2-3 swim sessions per week (starting at 1200 yards in week #1) 3-4 run sessions per week (starting at 45 min long run in week #1) 3-4 bike sessions per week (starting at 1:15 min for long ride in week #1) This 12 week training plan has a volume of training ranging from 5:30 to 9:45 hours per week. Equipment required: -swim: goggles -bike: bike, helmet -run: shoes, watch
Additional equipment suggested to get the most out of your training plan: -heart rate monitor -cycling computer with cadence function -stationary trainer for indoor bike rides -wetsuit
Your Training plan purchase includes 15 page training plan reference guide. As a bonus you may post questions to the 12 week Olympic Distance Triathlon – Beginner / Advanced Beginner forum on TrainingPeaks. The forum is monitored weekly and is intended as a bonus feature, but not as a substitute for coaching should you desire such level of feedback, information and guideance. If the parameters of this training program. You can also opt to purchase this program directly from Hypercat Racing at a special rate via this link: http://www.hypercat.com/catalog/item/7912754/8502102.htm
Flat to gently rolling course. Comfortable effort, Z2. Periodically check your run cadence. Aim for 21 (right foot) steps in 15 seconds.
W/U: 200 sw, 100 k, 100 sw, 100 ch
M/S: 5 x 100 easy, smooth :25 RI
C/D: 8 x 25 (Odds = dr, Evens = ch)
W/U: 15 min easy, build to C90, Z2.
M/S: 5 x 2 min at higher cadence (focus on spinning your legs at about 10-15 RPMs faster) w/ 2 min easy RI.
C/D: 10 min easy spinning, Z1.
W/U: 4 x 100 as (2 sw / 2 ch ) :20 RI
M/S: 8 x 50 (Build in sets of 4, so that the 4 & 8th & are your fastest) :15 RI
Pull 300 easy (B-3, B-5 by 50)
C/D: 100 easy
Easy to moderate effort, Z2. Shoulder low & relaxed. Chin level, facial muscles relaxed.
W/U: 15 min build to Z2, C85-90
M/S: 4 x 3 min in a bigger gear, C80-85. Moderate effort, Z2-3. 2 min RI easy spinning after each.
C/D: 10 min easy spinning, C90+, Z1-2.
Easy, comfortable pace. Flat to rolling course. Keep effort to Z2 or less.