SuperFly Coaching - Triathlon OLYMPIC Beginner

Average Weekly Training Hours 06:20
Training Load By Week
Average Weekly Training Hours 06:20
Training Load By Week
Sample Day 2
0:40:00
1k TT

BT: WU as you would before a race. Then swim a 1000m/yd time trial all out. Record TT time. CD.

Sample Day 3
0:45:00
T1 & T2, bike only

In parking lot. Out-in bike transitions. Hop onto bike, pedal, & step off (Rt leg steps between Lt leg and frame).

Sample Day 4
0:45:00
LT test, 30' TT, avg HR?

BT: Warm up well. Then run a 30 minute time trial on flat course/track. Punch HR monitor 'lap' button 10 minutes into Time Trial. Average heart rate for last 20 minutes predicts Lactate threshold heart rate (LTHR).

Sample Day 5
1:00:00
75s descending

WU:
50 pull, 50 kick, 50 swim done 3 times.
MS:
4 x 75 descending times (30”).
50 kick easy.
4 x 75 descending times (30”).
50 kick easy.
4 x 75 descending times (30”).
50 kick easy.
4 x 75 descending times (30”).
50 kick easy.
1 x 75 fastest of workout (easy 25 swim).
CD: 100 easy swim.
Total—1925

Sample Day 6
1:10:00
CP30, speed

BT: Long warm-up. Then ride a 30 minute time trial all out. Race effort. Use a flat, out and back course. 10 minutes into the time trial punch the lap button on your heart rate monitor. Afterwards, record your average heart rate for the last 20 minutes. Also record distance covered or average speed.

Sample Day 7
1:00:00
Check cadence

On soft surface. Heart rate zone 1 only. Check cadence several times (21 plus right foot strikes in 15 seconds).

Sample Day 9
0:40:00
Aerobic ints

WU: 100 swim easy, 50 kick easy, 100 swim moderate, 50 kick moderate, 100 swim build speed, 50 kick build speed.
MS: For the first set decrease times with each work interval. All aerobic—easy breathing.
4 x 100 (10”) moderate.
Rest 2 minutes.
Kick 300 steady.
6 x 25 relaxed speed (15”).
CD: 200 easy swim.
Total: 1500

Adam Zucco
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SuperFly Coaching

Has has been coaching for over 15 years. He and his partner, Joe Friel, started TrainingBible Coaching and are the leading endurance authors. Adam has coached countless athletes to PRs and to Kona Qualification including Ben Kanute, US Olympian.