I am excited to present to you Team Sirius’s 16 weeks Advanced Olympic Distance plan to prepare you for your key Olympic Distance race. This plan is perfectly suited for the advanced grouper who is not as time limited, eager to complete their key race at peak fitness! Starting this plan you should be at a very good fitness level before you begin. This means, able to swim 3000m, bike 90 mins and run 1 hour easily. This plan build up to 20 hours.The plan includes 2 sessions per day on most weekdays and weekends. The plan covers all the bases, and leaves no stone unturned. I am also certain that it will keep you motivated, inspired and continually progressing! Should you have other races during this 16 week block, you can purchase the 10day Taper plan from Training Peaks that I have on sale. This plan would be inserted into the 10 days leading into your race..and the days after the race. This allows for you to be able to train for your "A" race but race successfully in all other races you hope to compete in, throughout the season. If you are the serious Olympic distance age grouper wanting to podium your races with good time availabilty to train twice a day this plan is for you!!! For an additional price you can purchase one on one email sessions, or Skype calls with myself or my assistant coach, Rebekah Keat. The cost for this would be: 250.00/hr for myself. 100.00/hr for Rebekah Keat I hope that you take on this awesome plan. It will be awesome to welcome you to Team Sirius, and be a part of your quest for excellence!!!
check bike fit,and make sure all seems perfect for you. Getting a bike fit at the start of this plan would be very beneficial.
on any easy spin...it's good to play around with cadences...doing some 5 minute intervals of:
20 seconds 100plus cadence. 40 seconds 90 cadence x 5. ( for 5 minutes). do 2 of these and you will find it really helps your cycling performance to become efficient at a big range of cadences
300 snorkel or swim choice
12x50 every 3rd one fast. on :15 seconds rest 400 swim build every 100.
8x50 every 2nd fast paddles only on 15 seconds rest.
200 build every 50.
4x50 all fast on 30 seconds rest
200 build every 50.
200 easy swim and done.
45 min run in undulating terrain or include some hills etc
practice proper up and downhill run form.
feel good. start easy and build slightly in effort throughout the run.
800 easy swim done as 50 drill/50 swim on 10 seconds rest.
8x25 kick every 4th one a bit faster. 15 seconds rest for all.
8x100 descending in effort every 2...
all leaving on the same interval giving you 7-10 seconds rest at a steady aerobic pace.
so for instance:
2 at 1:30 pace, leaving on 1:40
2 at 1:27 pace, leaving on 1:40
2 at 1:25 pace, leaving on 1:40
2 at 1:23 pace , leaving on 1:40
800 pull with pull buoy and band.
400 drill/swim warm down and done.
bike 90 mins aerobic/ jog 30 mins off the bike
10 mins easy
we will do some feel good pickups just to wake up the system and get you accustomed to doing these sorts of pickups to help with speed building.
5x(20 seconds building in speed every 5 seconds, 40 seconds easy jog)
10 mins easy
5x20 seconds as above
10 mins warm down and done.
Warm up :
200 swim easy.
8x25 kick on 15 secs rest.
8x25 build 1-4 swim. on 15 secs rest.
8x25's kick n 15 sec rest
8x25 all fast on 15 secs rest.
main set: 6x300:
1 easy/1 moderate/ 1 fast and repeat all on 20 seconds rest.
100 and done.