TRISTAR ATHLETES OLYMPIC LEVEL B [21WEEKS TSS AND PMC]

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 08:00
Sample Day 1
0:30:00
28TSS
A,b 00hr 30min End 15'

This is a negative split run that features a 15minute segment *The goal is steady even pacing that builds. **Dont be tempted to go faster - you have been given a range of pace but start on the lower end and finish at the upper end. ***Watch that you dont blow through the HR target on the final interval

Sample Day 2
1829m
38TSS
2000y MS: CP1500y @ RPE 5.4 [(5 x 200y, 10 x 50y)(RPE 4-9)]

Goal: To build pacing enduarnce for the first 1000y (5 x 200y) and then finish with short speed work, (10 x 50y). Total rest time is enough to keep overall RPE low and held more as an endurance session.

Sample Day 2
0:55:00
48TSS
Single leg drill (56-70%FTP)

This is a skills session to develop leg strength and balance. It will also help to recruit extra muscles fibers that are dormant when both legs are pedaling.

*Best done on a trainer or flat road or slight incline.

Sample Day 3
1:30:00
84TSS
A,a 01hr 30min Increasing Set (74-80%FTP)

This is a quality base ride that will help you establish a quality base! *Each subsequent time you do this set start your starting point high by 5-10Watts. Be careful not to start too high so you dont blow through the top of HR Z2 cap or 80% of your FTP. **The ultimate goal is to be able to ride at 100% of the main set at 80% FTP and less than the top of your HR Z2! ***If using only HR the goal at the end would be to hold exactly the top of Z2 for the full main set etc.

Sample Day 4
1554m
28TSS
1700y MS: CP1500y @ RPE 5.0 [(1000y Drill, 500y TT ✍)(RPE4,RPE 8)]

Goal: To develop good swimming technique prior to a hard short TT effort. The combination of drill work prior to the Time Trial will help you to imprint good swim form. The time trial is short enough to allow you to hold good form. Slow if you cannot hold this form. Use the first 1K of the main set as your warm up. Main set: 1000y drilling, swimming easily with perfect form, with 20seconds rest between each drill. 500y, TT Holding best form and mean max pace! *Try to hold the pace even while the yardage increases.

Sample Day 4
1:00:00
55TSS
F,a 01hr 00min Increasing Hill Speed [Inc 1-5% (TM) Z2-Z4]

Goal: Develop leg strength while running uphill with increasing speed and incline. Hold best form with shorter steps and higher foot turnover at least 90 foot strikes per minute (FSPM) Best performed on a treatmill (TM) but can be modified for outdoors. -Begin on the low end of the pace / Zone targets and work up so long as you are staying within the HR zone cap. Allow yourself to outperform all the way to the end. -Main Set: Time spent in HR Zone (~23min Z2, ~6min Z3, ~1min Z4 ~0min Z5) -Final 20min is a strong HR stimulus and effort. (HR range =Z3-Z4) -Speed increases, %incline decreases through the set. *Note: If this is to be done outdoors on a hill..... -Try to find a hill lasting ~2-5min to run up. -Find a hil that you can continue running at the top to a flat section for the 0% incline. -Model the workout main set profile as best you can. -Increase your speed targets through the set even though not moderating on a treadmill. -Watch your heart rate as your best guide. Keep and hold excellent form up and down the hills.

Sample Day 6
1829m
38TSS
2000y MS: CP1500y @ RPE 5.4 [(5 x 200y, 10 x 50y)(RPE 4-9)]

Goal: To build pacing enduarnce for the first 1000y (5 x 200y) and then finish with short speed work, (10 x 50y). Total rest time is enough to keep overall RPE low and held more as an endurance session.

Cliff Scherb
|
TriStarAthletes.com

SWIM - BIKE - RUN -BIKE FITTING -NUTRITION - ADVANCED TRAINING PLANS - PERFORMANCE MANAGEMENT-WEIGTH LOSS

https://www.tristarathletes.com/our-pro-staff/