The goal of this training plan is to get faster. 11 WK Build To Get Faster And Increase Speed For Olympic Triathlon By Dr Jeff Banas 11 Week Olympic Distance Training Plan This is intended for someone who is already pretty fit and has some experience in triathlon, but looking to get faster. Also included in this plan: 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. -If you are a male, this plan contains information on how to check and increase your testosterone levels if needed. -How to use Cold Thermogenesis to increase performance. -How to use a movement screen to find your muscle imbalances and weaknesses. - Specific high intensity intervals are included to increase your speed. - Very specific cutting edge supplement and nutrition protocols for strength training, recovery and race day. - Videos on stretching and how to do full body range of motion exercises to enhance recovery. - Specific strength sessions for run, bike and swimming are included along with videos demonstrating the exercises. - How to find your training heart rates. - How to find and use your fat burning zone - How to use dynamic joint mobility exercises to enhance performance Your off day is Friday. If you have any questions about your training you can contact Dr Jeff Banas if you need any help. Questions? Contact Dr Jeff Banas personally at 480-633-6837 or email@example.com 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 firstname.lastname@example.org. http://physiotherapyaz.com/new-patient-forms/ Then just make a $47.00 PayPal payment to email@example.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.
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
WU 10 min . Main set 4 min easy 1 min all out hard. ALL OUT EFFORT FOR ONE MIN. Repeat for the prescribed time.
WU Easy spin for 10 min. Get into you biggest gear (hardest) and ride 20 miles. Stand in your biggest gear the entire tire. Stand if you need to. Ride normal after the 20 mile for the prescribed time
Th is intermediate to advanced levels routine is designed to improve mobility, and enhance blood flow and recovery. It is a perfect workout to incorporate on a recovery day, and can be used year round. It can also be used when a longer warm-up is desired for any of the weight training workouts. Do this entire routine as a circuit, moving from station to station with minimum rest. The order of the movements is not crucial; you may change order, if necessary. This workout is best performed with 5–10 minutes of light cardio beforehand. Static Stretches: For static stretches, hold each position for 6–20 seconds, as time permits. Foam Rolling: For foam rolling, one foam roller motion up and back down a body region is the equivalent of a single rep.
Warm up 10 min
9 min easy 1min hard, 8 min easy 1 min, 7 min easy 1 min hard, repeat down to 1 easy 1 hard