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8 weeks to smacking your next Olympic Triathlon in the face (10 hrs max)

Author

BPC Performance Systems

All plans by this Coach

Length

9 Weeks

Typical Week

1 Other, 2 Strength, 2 Swim, 2 Bike, 3 Run, 1 Brick, 1 Day Off

Longest Workout

0:34 hrs swim
2:30 hrs bike
1:30 hrs run

Plan Specs

triathlon olympic intermediate

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Summary

This plan assumes you have completed a few triathlons, have a decent running base, and can complete a 10 hour training week. This plan is intended for those looking to improve their performance, as opposed to finishing in style. This plan is ideal for the more time crunched athlete, with an average training week of only 8 hours.

Stats

Training Load By Week

Average Weekly Breakdown

Average Weekly Training Hours: 07:39

Training Load By Week

Average Weekly Training Hours: 07:39

Average Weekly Breakdown

BPC Performance Coaching

BPC Performance Systems, LLC.

Are you short on time and high on goals?

Balancing your life schedule with a training plan that delivers results is what we do. 90% of our athletes are working professionals with crazy life schedules that require focused workouts to maximize minimal training time. We are a one stop, time saving, performance maximizing, endurance sport company.

Feel free to check our bio and visit our website for free training tips and more information about how we can bring clarity to your chaotic schedule.

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Sample Day 1

0:30:00

Endurance Strength Maintenance 1

This workout is designed to be done during the season. It is meant to help maintain strength and power gains throughout the season while making sure you do not develop muscle imbalances during your training. Each exercise should be done with 30 seconds to 1 minute rest between sets.

Sample Day 1

0:30:00

200s

WU:
3 x 100 descending times (30”).
4 x 50 kick descending times (30”).
MS:
6 x 200 fast with 50 kick easy between 200s.
200 kick steady.
CD: 200 easy swim.
Total—2350

Sample Day 2

1:00:00

Steady, moderate effort

Ride on a flat to gently rolling course or on the trainer. Get at least 50% of ride time in 2 zone. Avoid 4-5 zones. Keep the Z2 effort steady and continuous.

Sample Day 2

0:30:00

Zone 1-2, check cadence

Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes for 15 seconds. Goal is 22 or higher. Higher cadence generally brings more efficiency into our running

Sample Day 3

0:30:00

Endurance Strength Maintenance 2

This workout is designed to be done during the season. It is meant to help maintain strength and power gains throughout the season while making sure you do not develop muscle imbalances during your training. Each exercise should be done with 30 seconds to 1 minute rest between sets.

Sample Day 3

0:34:59

Descending ladder

WU: 5-10 minutes of mixed swimming and drills.
MS:
500 at T-pace (60”).
300 faster than preceding 300 pace (60”).
200 faster than preceding 200 pace (60”).
200 faster than preceding 200 pace (60”).
100 faster than preceding 200 pace.
CD: 200 easy swim.
Total—2000+

Sample Day 4

1:30:00

Easy Brick

Looking to incorporate at least 1 brick workout into your training. This is a good time to work on your transitions.
On Bike: Keep a steady zone 2 for 1 hour
Transition to run quickly
On run: Settle in the first 10-15 minutes and then do 3-4x30 sec pickups working on increasing your cadence a bit through faster leg turnover.

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