Olympic Distance Triathlon 20 week 'Competitors' Plan

Average Weekly Training Hours 09:37
Training Load By Week
Average Weekly Training Hours 09:37
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 The Plan details the final 20 weeks leading up to a target OD race. 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 between 7 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 includes email access to Steve for any questions that you may have about this plan or your training. Please visit us on the web at www.stevelumleytriathlon.com or email Steve at: tricoach.lum@gmail.com

Sample Day 1
0:45:00
Max Strength weights

Warm up 5-10 minutes. Then 3-4 sets of MS. Cool down 5-10 minutes

Sample Day 2
1:00:00
Custom

Easy E1

Sample Day 2
1:00:00
TEST: 10 x 100m (on 2)

300easy fc
150back
100k
100P
100S (loosen)

10 x 100m on2 min



300 easy

Sample Day 3
1:00:00
Specific Strength training

Notes: Specific strength training is strength training on the bike...
Resistance can be provided either by a turbo or rollers with variable resistance, or, outdoors on an appropriate incline.
Cadence should be between 40 and 60 rpm. Heart rate should not rise above E2b. Power aroundCP12.
This type of training can be stressful on the knees so take care to build up gradually.
Warm up well for ~20 mins progressively
Recovery for all sets / weeks is 2minutes of spinning at a higher cadence.
10 mins + warm down, spinning in a high gear

Sample Day 4
1:00:00
Technique 200's session # 1 (3k)

400fc
75br st
75back
200 KD
3 x 100 as 25kd/50D/25s
200 fist

6 x 200 100D/ 50S / 50 D
50D/50S/50D/50S
25D/25S/25D/100S/25D
50S/50D/100S
2 X 200S ON 3 MINS

2* 3* 25 fast on 40s, sets on 2min
200K as 50d / 50 K

Sample Day 5
1:00:00
Specific Strength training

Notes: Specific strength training is strength training on the bike...
Resistance can be provided either by a turbo or rollers with variable resistance, or, outdoors on an appropriate incline.
Cadence should be between 40 and 60 rpm. Heart rate should not rise above E2b. Power aroundCP12.
This type of training can be stressful on the knees so take care to build up gradually.
Warm up well for ~20 mins progressively
Recovery for all sets / weeks is 2minutes of spinning at a higher cadence.
10 mins + warm down, spinning in a high gear

Sample Day 5
1:00:00
Tech 2, #2 (2k)

Warm-up
100 swim E1 Cont.
100 catch-up
100 pull 300
Kick Set
6 x 50 1-2 on front no boards w. 15 secs
3-4 on back
5-6 on side 300

Technique Set - Emphasise High Elbow at entry
- High Elbow in catch
- Hand tracking straight
- timing and body roll
8 x 100 as 25 drill/25 swim w. 20 secs + 1 min between sets
1. Trickle finger
2. Scull at front with high elbows
3. Doggy paddle
4. Clenched fist
5. Thumb down centre line
6. 1 arm, other arm in front
7. Windmill
8. 1 arm, other arm by side (NB body roll) 800

Aerobic Set
2 x 250 E2a w. 15 secs 500
Cool-down 100 Other strokes 100

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.