Triathlon-Lake Ramseur Olympic Distance --Novice
Author
Karen Buxton
All plans by this CoachLength
8 Weeks
Typical Week
1 Day Off, 3 Run, 2 Bike, 2 Strength, 2 Swim
Longest Workout
0:45 hrs swim
2:00 hrs bike
1:00 hrs run
Plan Specs
triathlon olympic
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
Still have questions about this plan?
ACCESS YOUR PLAN ANYWHERE
Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.
Summary
This 8-week program is a conservative training approach to an Olympic-distance triathlon. Weekday training sessions last between 30-75 minutes, and Saturday and Sunday workouts between 60-120 minutes.
Stats
Sample Day 1
Run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence (88+ rpm).
Sample Day 1
Ride on a flat to gently rolling course. Get at least 50% of ride time in 2 zone. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous.
Sample Day 2
Back and abs
Sample Day 2
WU:
100 swim, 100 kick, 2 x 100 drill, 100 pull.
MS:
2 x 75 (15”) done as 25 fast, 25 slow, 25 fast.
1-minute rest.
2 x 75 (15”) done as 25 fast, 25 slow, 25 fast.
4 x 25 fast (30”).
2 x 50 fast (30”).
CD: 200 very easy pull.
Total: 1200
Sample Day 3
Ride on a flat to gently rolling course. Get at least 50% of ride time in 2 zone. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous.
Sample Day 4
Run on a flat to gently rolling course. Get at least 50% of run time with heart rate in zone 2. Avoid zone 3-5 heart rates.
Sample Day 4
WU: All easy.
100 swim, 100 drill, 100 kick, 100 drill.
MS:
3 x 100 mod (15”).
1 min rest.
3 x 100 mod (15”).
CD: 300 done as 100 pull, 50 kick, 50 back stroke, 100 pull.
Total: 1300