Olympic Triathlon Plan for Women (Experienced, 18 Weeks), Starts or Ends Anytime
Author
Krista Schultz, MEd, CSCS
All plans by this CoachLength
18 Weeks
Typical Week
1 Day Off, 3 Swim, 3 Bike, 4 Run, 2 Strength
Longest Workout
1:00 hrs swim
2:00 hrs bike
1:19 hrs run
Plan Specs
triathlon olympic intermediate advanced hr based
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Summary
“It's never too late to be what you might have been.” - George Elliot
Especially designed for EXPERIENCED female triathletes who have completed muiltiple sprint and international distance triathlons, the primary goal of this 18-week training plan is to prepare you to EXCEL in YOUR International (Olympic) Distance Triathlon on race day
Crafted by USA Triathlon-certified coach and Elite triathlete Krista Schultz, MEd, CSCS, This plan includes scientifically designed workouts formulated from over 12 years of practical coaching and racing experience.
Starting 18 weeks before your goal race, this plan progresses through two base periods and two build periods (10 hrs max per week) prior to peaking and tapering the last two weeks. Following the first base period, each week typically contains 3x swims, 3x bikes and 3x runs plus 1 BRICK run. You will build up to: 3,000 yards (or meters) swimming, 2 hrs biking and 80 min running. Your long ride is Saturday, long run is Sunday and off day is Monday. Although not necessary, we recommend using a heart rate monitor in conjunction with perceived effort; you may also use a GPS-device for running or power meter for cycling, too.
Prior to using this plan, you should be able to complete the following workouts:
• Swim: 500 meters or yards
• Bike: 60 min
• Run: 40 min
Purchase of this plan includes our comprehensive 40+ page Triathlon Training Guide, which explains how to use your training plan.
Please note: This plan can be re-used in the future (change start or end date).
Stats
Sample Day 1
W/U:
200 FR easy - practice breathing to both sides, r15s
2 x 100 Float Kick Drill, r15s - try to feel a "balanced" body
2 x 100 Side Kicking Drill, r15s
Main Set:
- 200 FR Z2 long, steady strokes w/ PADS
- 100 non-FR easy
- 4 x 200 FR start easy and build up to Z3 by end of each 200, r15s
- 6 x 50 FR (25 VERY fast Z5, 25 easy Z1), r15s
C/D: 200 easy CHOICE
Total: 2,200
Note: PADS = Hand Paddles
You can find all the swim drill videos here:
http://www.enduranceworks.net/resources/swim-drill-videos
Sample Day 1
Z2 ride.
Include:
6 x 30" (seconds) high speed spins (as fast as you can without bouncing in the saddle) with moderate resistance and 30" in between
and
3 x 45" single leg drill (each leg) under moderate tension @ cadence 60-80 rpm (alternate legs so total of 6x).
Watch videos of how to do the drills at: http://www.enduranceworks.net/resources/cycling-drills
Sample Day 2
WU 10' (minutes) easy to Z2. Include 6 x 10-15" pickups - quick acclerations (not sprints) to get your fast twitch muscle fibers to fire.
Z2 run with hill repeat set in the middle.
For the hill repeat set, find a moderate incline hill (or select 4% if on a treadmill). Repeat 4x: 30" (seconds) up VERY HARD (Z5+), easy jog down then rest additional 15".
Sample Day 3
Z2 ride on a course with rolling hills (if possible). Nothing fancy. Include 4 x 1' (minutes) of standing mixed in throughout the ride.
Sample Day 4
Please visit http://www.enduranceworks.net/resources/field-tests to download the guide for the swim field test in order to set your swim training zones.
W/U (Warm Up):
200 FR (freestyle) easy
100 non-FR
4 x 50 FR (VERY FAST Z5, 25 easy Z1), r15s
2 x 100 FR start easy Z1 and build up to FAST Z4, r20s
100 FR easy Z1 to stretch out, r60s
MS (Main Set):
Perform field test per guide.
C/D (Cool Down): 200 easy CHOICE
Post workout: Calculate your training zones using the swim field test guide. Note your total time and pace to compare against future field tests.
Sample Day 4
Z2 on a course with rolling hills (if possible). If running a treadmill, vary incline between 1-4% throughout the run to simulate inclines.
Sample Day 5
WU (Warm Up): 10' (minutes) to Z2
Z2 ride on flat to rolling course.
At halfway point, alternate (still at Z2 effort):
- 4' LG (small chain ring)
- 4' BG (big chain ring in front)