Olympic-Distance Triathlon Post-Race Recovery Plan (Free with coupon).

Author

Joe Friel

All plans by this Coach

Length

1 Week

Typical Week

1 Day Off, 3 Swim, 3 Bike, 3 Run

Longest Workout

1097 m swim
2:00 hrs bike
1:00 hrs run

Plan Specs

triathlon olympic intermediate advanced masters power based hr based pace based tss based

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Summary

This is a one-week plan to be used by the triathlete who has just completed a short-course triathlon (sprint- or Olympic-distance). The plan starts on the Monday following the race and takes the user safely, day-by-day through a gradual return to normal training. Training volume gradually increases with changes in intensity remaining small throughout. The emphasis is on physical and mental recovery, skill enhancement and aerobic endurance fitness. At the end of this one-week plan the athlete will be ready to start Base 3 or Build 1 training (see The Triathlete's Training Bible for periodization details) in preparation for the next race of the season.

To get this plan for free use the coupon code "free" when prompted.

(Note that this plan does not include expected workout TSS and does not use the "workout builder" format. TSS, however, is still calculated on completion of every workout. Those plans with "NEW" in the title include both expected TSS and use the workout builder feature.)

When purchasing this plan if you check the box to share your email address with Joe Friel when prompted you will receive two follow-up emails from him with more information about your plan and you will also be able to contact him should you run into a problem. Your email address won't be used for anything else. Also, after your event please provide feedback on how this plan worked out for you.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:45
Training Load By Week
Average Weekly Training Hours: 06:45
Average Weekly Breakdown

Joe Friel

Joe Friel Coaching

An endurance coach since 1980 Joe Friel has worked with triathletes, cyclists, and runners around the globe. He trains coaches and assists various national federations and national Olympic team staff. He also consults with professional athletes and sports-related businesses. Coach Friel occasionally offers personal camps and seminars for clubs and teams. He has authored 17 books on training including the best-selling Training Bible series. For more info go to his blog at www.jfrielsblog.com.

Back to Plan Details

Sample Day 1

1097m
SS1. PDLC Form Swim 1200 RPE

Swim 20 minutes using pull buoys to eliminate lower body work. Focus on your technique, especially 1) posture (nose pointing down), 2) direction (extended arm points straight ahead--not across the centerline), 3) length (looong reach), and 4) catch (fingers point _down_ as hand enters water--_not_ at wall).

Sample Day 2

1:00:00
25TSS
AE1. Easy Ride power/HR

Ride on a mostly flat course or indoor trainer staying only in heart rate or power zone 1. Cadence should be comfortable. If it begins to feel like you are working at a harder effort than z1 normally produces, stop the workout and stretch. That's all today. Otherwise, rest and recover. Stretch after.

Sample Day 3

1097m
SS1. PDLC Form Swim 1200 RPE

Swim 20 minutes using pull buoys to eliminate lower body work. Focus on your technique, especially 1) posture (nose pointing down), 2) direction (extended arm points straight ahead--not across the centerline), 3) length (looong reach), and 4) catch (fingers point _down_ as hand enters water--_not_ at wall).

Sample Day 3

0:30:00
25TSS
AE1. Easy Run 30min pace/HR/RPE

Run easily on a flat course or treadmill for about 30 minutes. Stay mostly in heart rate or pace zone 1 or a perceived exertion of 3-5 on 10-high scale. Focus on relaxation, especially of your face and hands. This will help to relax your entire body. Feel free to shorten this run if the effort feels high. Stretch after.

Sample Day 4

1:30:00
45.4TSS
AE1. Easy Ride 1.5h power/HR

Ride easily for 1.5 hours on a mostly flat course or indoor trainer primarily in zone 1 heart rate or power. Keep it easy. Your cadence should be comfortably high. Pay attention to your intensity. Easy! Light stretch after.

Sample Day 5

1097m
SS1. PDLC Form Swim 1200 RPE

Swim 20 minutes using pull buoys to eliminate lower body work. Focus on your technique, especially 1) posture (nose pointing down), 2) direction (extended arm points straight ahead--not across the centerline), 3) length (looong reach), and 4) catch (fingers point _down_ as hand enters water--_not_ at wall).

Sample Day 5

0:45:00
36.7TSS
SS1. 5 Basic Strides 45min RPE.

(This is best outdoors but may be done on a treadmill). Warm up for about 20 minutes. Then run 5x20 seconds fast on a soft, gentle downhill (such as on grass in a park or other soft surface). Run at approximately 400m race pace (RPE 9, or about pace zone 5b)--not quite all-out speed. Focus on run technique as discussed and shown in the drawings in Chapter 12 of The Triathlete’s Training Bible 4th edition. Hold back a little on each 20-second stride. You’re working on technique—not speed. Stay relaxed on each stride. Walk (yes, "walk") back to start point for each recovery. Run easily to cool down to complete the planned workout duration.

Olympic-Distance Triathlon Post-Race Recovery Plan (Free with coupon).

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