Speed Focused Olympic Distance w/video tips (Triathlon)

Average Weekly Training Hours 09:36
Training Load By Week
Average Weekly Training Hours 09:36
Training Load By Week

Lose weight, gain free speed and stay injury free with this plan. It perfect for the final 12 weeks prior to a race after a decent amount of base training has already been established.

This Plan was compiled by All American, Master Trainer, USAT, and TrainingPeaks Coach in Boulder Colorado, Austin Mitchell. This periodized, and primarily duration based plan touches all the training basis such as time, intensity, type, frequency recovery and nutrition. This training plan was compiled over three years as Austin personally researched and tested various workout from many resources. There are several "secret" workouts included that have evolved from world class coaches and several others world class athletes and coaches that austin has learned from. This Plan is very unique for intermediate and advanced triathletes because after completing one "12 Week Peak" cycle, the athlete can increase difficulty level by increasing duration of all workouts by approximately 10%. This plan is primarily use for Olympic distance and Half Ironman events. Doubling the total volume in this plan allows athletes to use the plan for a Full Distance triathlon such as IRONMAN, REV3, Challenge and so on. This allows the athlete to use this training Program and the extremely effective workouts (and recovery techniques) throughout the year without a plateau in fitness or injury.

Sample Day 1
1:00:00
Anatomical Strength 1

Focus on:
Posture
Tempo
& Activation(mentally flexing the muscle hard) throughout strength training program.

Take a "before picture" right now in underwear. It will be nice to compare how your body composition changes in 12 weeks.

Highly recommend a Personal Trainer to do an "in-person" movement assessment on you before committing to a strength regiment. You will need to be knowledgeable of you muscle imbalances on your body and be able to practice exercises and stretches to combat imbalances before they become injuries. 

Although, if a personal trainer is not option, I can analyze your movement patterns via video.
Please refer to "Overhead Squat" workout for more information. I can analyze your Overhead Squat and create a personalized corrective strengthening and stretching program that will supplement this program very well

What is your BF percentage today:_______%

What is your goal BF percentage:_______%


SEE ATTACHMENT FOR WORKOUT IMAGES (click "paper clip image")

The amount of weight lifted is approximately 40-55% of the max amount of weight that you could lift in that particular exercise.(for example, if the max amount of weight you think you could lift is 100lbs, then 40-55lbs would be the appropriate amount of weight for this stage of weight training)

INTENSITY: 40-55 (%1RM)

SETS/SESSIONS: 3-4

REPS/SET: 15-25

RECOVERY: 1 minute

SUPPLIES:water and note pad.
Document each workout after it is completed

focus on the following muscle groups(refer to previous weeks attachment for images)

rectus abdominus(sit-ups), external obliques(side planks), upper and lower back(rows), quadriceps(leg extensions), hamstrings(Leg curls), gluteus(Glute Bridge/dont arch back), gastrocnemius(calve press), lower lats(standing lat pull down)and biceps(arm curls)

Lastly, Triathletes themselves exercise enough, so it is important to effectively gauge your intensity in your strength training program so that your other workout later in the week do not suffer.

Also, Functional movment such as the ones demonstrated in this video will help a lot to help you stay injury free, this is the exact toll many pro athletes in Boulder use. its one of the reasons they are so successful

https://youtu.be/23SGgmz0a6o

Sample Day 2
0:15:00
introduction to pool

Location: indoor or outdoor pool

warm up: first five/ten minutes walking
150yard with pull buoy
150yard kick with kick board
150yard relaxed free-style swim

4 x 50 yards very easy swimming

film the 50 yards and send them to me if possible

End Swim

Supplies: kick-board, pull buoy

intensity: rate of perceived exertion(RPE) of 4-7, stay in HR zone 1-2 if you have HR monitor

Your Heart Rate vary quite a bit

Sample Day 2
0:30:00
LOW intensity spin/bike ride

option 1: to use spin or stationary bike

option 2: use road bike and find relitively flat course(try to avoid high elevation change)

warm up: first five minutes slow

cool down: gradually decrease pedal speed and force the last ten minutes

Supplies: water bottle

intensity: do not exceed 65% of max heart rate, or rate of perceived exertion of 4-6, stay in HR zone 1-2 if you have HR monitor

Sample Day 2
0:20:00
Foot work/cadence focused

option 1: treadmill

option 2: outside, find a relatively flat course(try to avoid high elevation change)

warm up: first five minutes walking(start some dynamic movements that aren't to strenuous)

cool down: gradually decrease pace to a walk the last ten minutes

Main set: when ready, time how many times your left foot hits the ground in a 20 second period. the goal is going to be 30-31 times in a twenty second period(that will increase over time)

watch this so it makes more sense why we meed to do this.

Video: https://youtu.be/Z-_vWkz9HIY

Supplies: water bottle

INTENSITY: If your goes into Z4, walk until HR returns to Z2 before starting next cadence segment

(you may be doing a "brisk" walking pace to stay in the correct zone)

Sample Day 3
0:30:00
Cadence work phase 1

option 1: to use spin or stationary bike(suggested to track rpm's on stationary bikes computer)


option 2: use road bike and find relitively flat course(try to avoid high elevation change)

warm up: first five minutes easy pedal speed with little force being applied

OBJECTIVE: regardless of speed, you need to focus on pedal speed, (For example, after warm-up. maintain pedal rpm) this will help with focus as well

Your goal RPM is 90... make sure your hips aren't bouncing on your seat otherwise add more resistance or put into higher gear

cool down: gradually decrease pedal speed and force/resistance the last ten minutes

Supplies: water bottle, HR monitor, towel

Todays tied-bit: consume a 20 bottle of water for every hour of exercise(less if cooler than 70 degrees or more if over 70 degrees)

STRETCH YOUR CHEST/pectoral muscles after every indoor bike session

intensity: do not exceed 75% of max heart rate, or rate of perceived exertion of 5-7, stay in HR zone 2-3 if you have HR monitor

Sample Day 3
0:30:00
OPTIONAL brick run

RECOVER IF FATIQUED OR UNMOTIVATED, OR CUT THE WORKOUT SHORT

YOU ARE DOING THIS WORKOUT WITHIN 15 MINUTES OF BIKE

option 1: treadmill

option 2: outside, find a relatively flat course(try to avoid high elevation change)

option 3: increase difficulty by running within 5 minutes after finishing bike workout

warm up: first five minutes walking or very light jogging

cool down: gradually decrease pace to a walk the last ten minutes

Supplies: water bottle,
optional: document HR BPM's every 5 minutes using note pad or cell phone

intensity: do not exceed 65% of max heart rate, or rate of perceived exertion of 4-6, stay in HR zone 1-2 if you have HR monitor

(you may be doing a "brisk" walking pace to stay in the correct zone)

Sample Day 4
0:20:00
Arm/Leg speed phase 1

Location: indoor or outdoor pool

warm up: first five/ten minutes walking
-50yard with pull buoy
-50yard kick with kick board
-50yard relaxed free-style swim

Main set-350yards freestyle yards focusing on technique

End Swim/cool-down: swimming 100yards at low intensity

Supplies: kick-board, pull buoy

intensity: rate of perceived exertion(RPE) of 4-7, stay in HR zone 2-3 if you have HR monitor

Your Heart Rate vary quite a bit

Austin Mitchell
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FastesTTransition

With background of exercise science and a niche in Triathlon, many athletes have achieved their goals with him in short sprints and Ironman distance endurence events. With experience as an elite athlete who has won multiple triathlons and who works closely with people on a one-on-one basis daily, he has learned to understand how the body responds and signs to look out for. Applying and explaining training philosophies with combination of science and athlete feedback, quickly transforms athletes.