11 Wk Build to Olympic Triathlon By Dr Jeff Banas

Average Weekly Training Hours 04:52
Training Load By Week
Average Weekly Training Hours 04:52
Training Load By Week

Aready have a base built up? This program is an 11 Wk build program to an Olympic Distance Race.

This plan includes Dr. Banas’s resource guide called,

“101 Unique, Cutting Edge, “Non-Run-of-the-Mill” Performance, Fat Loss and Recovery Hacks”

This resource guide gives you instant access
to every tool that I recommend to my sports medicine patients and the exclusive athletes I personally coach.

It’s jam-packed practical things you can use to enhance fat loss, recovery and sports performance.



This program includes a:
Performance, Fat Loss, Nutrition Solutions from Dr. Jeff Banas

All training plans include a 50% discount for a personal consultation with Dr. Jeff Banas. This is an opportunity to talk personally with Dr. Banas about your race schedule, fitness or fat lose goals, supplement suggestions, sleep and recovery options, stress, performance bio-hacks and even blood or lab test that may be helpful for you.

The normal cost for a 20 min consultation with Dr. Banas is $97.00. However, since you purchased this training plan, you can get a 30 to 45 min consultation with Dr. Banas for only $47.00.

If you want to take the next step and personalize your fitness goals, please go the the below link and download the New Client Coaching form, fill it out and email it to drjeffbanas@gmail.com.

http://physiotherapyaz.com/new-patient-forms/


Then just make a $47.00 PayPal payment to drjeffbanas@gmail.com.

Once these are done, Dr. Banas will review the information sheet and contact you within 48 hours to set up a time to talk on the phone or by Skype.

If you have any other information, such has blood or lab studies, x-ray or MRI reports, please also send those to Dr. Banas.


If you are a pretty good swimming and you are looking to get faster on the bike and run, this build program is for you.

Included in this program:
Cutting edge Supplement and Nutritional Protocols for Endurance, strength, recovery and race day.

Progressive Strength and Powers sessions Specific for running, swimming and cycling Videos demos of the exercises.

Workouts are about 1 hour a day and then 1-2hrs on a few weekend with fridays off. No JUNK miles here. You will get the most out of each training session.

Any questions about this program please contact Dr Banas at drjeffbanas@gmail.com

To learn more about Dr Jeff Banas go to his website at www.BanasSportsTherapy.com

For nutrition and training tips go to:

https://www.facebook.com/pages/Dr-Jeff-Banas-Sports-Therapy-Fitness-Mesa-AZ/207112579325179?ref=hl

Sample Day 2
1:00:00
Zone 3-4: Steady, hard muscular endurance effort.

Warm-up well, then ride at maximum sustainable pace, high Zone 3 and low Zone 4, for 40-60 minutes. Focus!

Sample Day 3
1:00:00
Zone 3: Option 2 - Mid-Distance Muscular Endurance Intervals Run

Warm-up with 5-10 minutes easy Zone 1-2 running, then 6-8x8 minute Zone 3 efforts with 2 minute easy recoveries.

Sample Day 4
1:00:00
Bike Progressive Strength

This is a build training phase workout designed to maintain strength built during the off - season and base, while enhancing recruitment of motor units and continuing to increase force production capabilities. It will also include a power and plyometric component. Warm-Up: Complete 3–5 minutes of aerobic exercise such as jogging, cycling or elliptical trainer, then complete the following exercises. Main Set: Complete the following exercises as a circuit, 2–3x through, with 60–90 sec rest after each set. Cool-down: Hold each of the following stretches for 6-20 seconds. If heart rate is high or breathing is difficult, complete 3-5 minutes of light aerobic activity prior to the stretches.

Sample Day 5
0:45:00
Zone 2: Short-Mid Distance Foundation Swim For Aerobic Endurance

500 warmup. 500-400-300-200-100, 10-20 second rest after each. Maximum sustainable pace for each effort. 500 cooldown. total 2500.

Sample Day 6
1:00:00
Run Progressive Strength

This is a build training phase workout designed to maintain strength built during the off - season and base, while enhancing recruitment of motor units and continuing to increase force production capabilities. It will also include a power and plyometric component. Warm-Up: Complete 3–5 minutes of aerobic exercise such as jogging, cycling or elliptical trainer, then complete the following exercises. Main Set: Complete the following exercises as a circuit, 2–3x through, with 60–90 sec rest after each set. Cool-down: Hold each of the following stretches for 6–20 seconds. If heart rate is high or breathing is difficult, complete 3–5 minutes of light aerobic activity prior to the stretches.

Sample Day 7
1:00:00
1 mile standing

10 min warm up then stand Long standing flats 1 mile standing, easy spin for 4 min then repeat for the prescribed time. If on a trainner, 10 min WU then stand for 3 min easy spin for 4 min

Sample Day 9
0:30:00
Swim 30 min

Dr Jeff Banas
|
Banas Sports Therapy And Conditioning

Dr. Jeffrey Banas, Sports Physician, Coach, Former 270 pound "Fatman" to Endurance Athlete & 9 Time Ironman Trialon Finisher.

Do you wonder if there is some untapped speed in your body that could be unleashed with the right training plan?

Do you ever wonder how much time you might be wasting on your workouts?

Are you lacking strength or always getting injured?

Training smart, not long, mobility work and strength training are key components of his training philosophy.