23 weeks to INTERMEDIATE/ADVANCED Olympic Distance Tri

Average Weekly Training Hours 09:27
Training Load By Week
Average Weekly Training Hours 09:27
Training Load By Week

I am excited to present to you Team Sirius’s
23 weeks Intermediate/Advanced Olympic Distance plan to prepare you for your key Olympic Distance race.

This plan is perfectly suited for the more advanced and enthusiastic age grouper who may be limited on time, eager to complete their key race 100% prepared. Weekdays include one workout per day and some weekend days 2 workouts per day.

Because of the length of the plan, I am assuming you are starting after finishing a beginner plan or with a good base or sound foundation of fitness. We will spend the first 4 weeks building up your fitness with mostly strength based work and less intense efforts, and thus preparing you for what's to come!

This plan ranges from 8 hours a week to a maximum of 15 hours.
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 23 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 time limited, yet eager to achieve your goals in this amazing sport, this plan is for you!!!

If you are after a even more advanced Olympic plan (i.e. without time restraints and capable of doing 2 sessions per day) -I would advise the 16 week ADVANCED Olympic distance plan.

During the week you will be able to mange 1-2 hrs a day workout times and still get all the training you need to be 100% ready ,fit ,strong and FAST!
If you work full time and have family commitments this is for you! We have given you all you need to not just finish the ironman but be competitive!
You will find all of our key Team Sirius Tri Club workouts lead by Siri Lindley and myself Bek Keat!We have combined our 45 years experience at the top of the sport to bring you every session you need including strength, aerobic, threshold and most importantly keeping it fun!
Our plans are based on RPE or effort and not power numbers or paces! AS YOU GET FITTER YOUR HEART RATE zone change and become un reliable! You need to listen to your body and trust that on any given day as long as your effort is there and you are giving your absolute best that is all that matters!
Enjoy this and for any information on joining our club go to www.teamsiriustriclub.com or email teamsiriustriclub@gmail.com

Sample Day 1
0:45:00
1829m
SWIM: SPEED BUILD MIX

Warm up:
200 easy swim snorkel. ( great for working on your stroke. I love having you warm up with the snorkel as it gets you into a really good rythm.)

4x100 with build each 25 in speed on 20 seconds rest.

main set :

16x50 pull buoy and band for 8. I love using the pull buoy and band to help with turnover, and a strong finish, two very important components to swimming fast in the open water.
4 on 20 seconds rest aerobic.
4 with 25 FASt/ 25 easy on 15 seconds rest.
4 FAST on 1:30.
4 with 25 FAST/ 25 easy on 15 seconds rest.

100 easy swim/drill.

400 swim build every 100. last 100 hard!

warm down:
100 and done.

Sample Day 2
1:00:00
1 h ride feel good.

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

Sample Day 3
0:34:59
RUN

Warm up:
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

5 mins warm down and done.

Sample Day 4
0:49:59
2286m
SWIM 12x50 set and build combo

warm up:
300 snorkel or swim choice
main set:
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.
warm down:
200 easy swim and done.

Sample Day 5
0:40:00
rolling hills OPTIONAL

40 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.

Sample Day 6
1:30:00
Long bike 90 mins

1hr15min -1.5 hrs bike
Enjoy and just get time on the bike in the legs!
At this point in time we are building up your endurance, and time on the bike.
Stay in your comfort zone, relatively low heart rate.

Sample Day 7
0:49:59
1829m
SWIM

aerobic swim. done at high end aerobic effort.
there is no warm up. this is to simulate a race where you don't get to warm up. so be very focused and perhaps throw in 25 fast per 100, for the first few to get you feeling great, quicker!!
main set:
20x100: all on interval giving you 5-7 seconds rest at a strong aerobic pace. use paddles only for strength building for half. ( don't miss the interval putting the paddles on though!! )