Olympic Distance Triathlon

Author

Coach LAURA

All plans by this Coach

Length

15 Weeks

Typical Week

2 Other, 3 Swim, 2 Bike, 3 Run, 1 Day Off, 1 Strength

Longest Workout

2880 m swim
2:45 hrs bike
5:00 hrs run

Plan Specs

triathlon olympic

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Summary

This is a 15 week Physical Therapist based plan to get you ready for a successful Olympic Distance Triathlon!
I am a USA Certified Triathlon Coach and a Physical Therapist that specializes in triathletes. This safe and healthy plan is designed to help you achieve your goals!

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:36
Training Load By Week
Average Weekly Training Hours: 04:36
Average Weekly Breakdown

Laura Fromdahl

Tri Strong Coaching

I am a USAT Triathlon Coach & a physical therapist that specializes in triathletes. My coaching and plans are physical therapy biased and designed to get you to your race happy, healthy and prepared to compete. I started out specializing in beginner female triathletes...but now I have men and women racing all over the nation....from mini sprint distances to full ironman distances! Contact me for a free trial plan & references: Laura@TriStrongCoaching.com or (843)597-0110.

Laura Fromdahl

Back to Plan Details

Sample Day 1

1646m
drill Monday

let's start the week out right!! all drills are from the book Total Immersion, I highly recommend it. try and incorporate each drill into the next. There is a progression! 200 warm up 100 look down- bury your head-let water flow over your head 100 swim wide (think of a Y) 100 fingertip drag 100 pull with right hand when left is by ear 100 pierce the water-make a hole in the water and slip hand through it then glide/reach 100 breathe every 3rd stroke 100 breathing- only 1 eye out of the water 100 glide..be long - reach - feel your lats 100 count your strokes per 25- aim for < 20 100 gentle kick - don't disturb the water 100 swim quietly - don't make a sound 100 25 easy/25 fast/25 easy/25 fast 100 easy - think of drills above 100 fast (notice your time) 200 easy

Sample Day 2

1:00:00
1 hour spin at moderate intensity

trainer or outdoor
keep cadence > 90 RPM
drink an entire bottle of water while riding
schedule a bike fit if you have not already

Sample Day 3

1097m
swim 2

200 warm up
6 x 25 drill
#1 head down
#2 swim arms wide
#3 1 eye out while breathing
#4 breathe every 3rd stroke
#5 count your strokes
#6 swim quietly
5 x 100 with :15 rest at moderate intensity
6 x 25 kick :15 rest with no kick board
#1 #3 #5 freestyle kick
#2,#4 #^ back kick
200 cool down

Sample Day 4

1:00:00
1 hour steady state ride

warm up small ring 10 min large ring 40 min with HR < 90% cool down small ring 10 min HR< 80%

Sample Day 5

1234m
olympic base phase swim 3

200 warm up
4 x 50 drill
#1 snorkel
#2 paddles
#3 snorkel & paddles
#4 no toys focus on form
4 x 150 (50 fast/ 25 easy....) with :15 rest
6 x 25 kick with :15 rest
200 cool down

Sample Day 6

0:30:00
run analysis

have someone take an iphone video of you running from the front, side and back
email it to me and I will assess

Sample Day 8

1829m
base swim 4

warm up 200
main:
4 x 25 catch up drill
5 x 100 on 1:50
4 x 25 sprint with 15 sec rest
5 X 100 on 1:55
4 X 50 (25 butterfly kick under water/25 back
kick - on top of water - ha)
4 x 50 (25 swim - tread water in deep for 15
seconds then 25 swim - no wall push off - to
mimic deep water starts
cool down
200

Olympic Distance Triathlon

$150.00 - Buy Now