This plan is developed for the University of Illinois at Chicago Triathlon team and is designed for collegiate athletes who are looking to be competitive at the Collegiate National Championships. The program is 15 weeks in duration consisting of 2-3 workouts per week in each sport in addition to core strengthening sessions. The total volume per week is between 8-15 hours. The athlete should be able to swim 1500 yards, bike for one hour and run/walk for 45 minutes prior to starting this plan.
Run for 20' staying in either Z1 or Z2
Ride for 1h30' in Zone 2. Stay light on the pedals and keep the RPMs comfortably between 80-100
Run for 45' staying in either Z1 or Z2. Add in 6x1' at 5k pace w/ 2' AR at marathon pace
WU: 300 as 3x(50drill, 50 easy swim). MS: 1000 TT as hard as you can go. Record your total time upon completion. Determine your average time per 100 and that is your T-Pace. CD: 200 choice. TOTAL: 2000
WU: 20' easy with 5x1' at 100rpms with 1' easy spin recovery. 5' easy spin. MS: 20' TT. Start your HR monitor at this point. Your average HR for the 20' TT is going to be your Lactate HR we will use to set training zones. CD: 10' easy spin. TOTAL: 65''
WU: 2x100 as (4x25- regular swim, kick, right arm only, left arm only). MS: Even intervals are done at T-Pace minus 5'', Odd intervals are at an easy pace focusing on form: 100 (15"), 200 (30"), 300(45"), 200(30"), 100(15"). CD: 200 choice swim. 1300 Total
WU: 10' easy jog with 3x1' pickups w/ 1' easy jog recovery. MS: 20' TT as hard as you can go. Start your HR monitor at the begenning of the TT and record your average HR for the 20' TT. This is your Lactate HR for the run. CD: 10' easy jog.