TBC/ Olympic Distance Build-Peak-Race Period (Novice) 3.5-6 hrs/wk

Author

Training Bible Coaching

Length

12 Weeks

Typical Week

1 Day Off, 2 Swim, 2 Run, 2 Bike

Longest Workout

0:40 hrs swim
2:00 hrs bike
1:30 hrs run

Plan Specs

triathlon olympic

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

This plan is created as a follow-up to the """"""""Joe Friel 'sTriathlon Base 12 weeks 4-6 hours/week"""""""" plan. This plan follows a 3.5 to 6 hour per week schedule but the workouts are more challenging than in the previous Base period plan. At the end of 12 weeks you will be ready for your Olympic-distance race.
If you did not use the above Base plan you should be able to swim for 30 minutes, bike for 2 hours and run for 90 minutes before starting this plan. If this plan appears to be too easy you may consider buying the Olympic Build-Peak (Intermediate) plan instead. If this plan is too hard then you may buy the Olympic Build-Peak (Beginner) plan.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:09
Training Load By Week
Average Weekly Training Hours: 05:09
Average Weekly Breakdown

Back to Plan Details

Sample Day 1

0:30:00

Warm up with 50 swim easy - kick 25 easy - swim 50 moderate effort - kick 25 easy - swim 50 moderate effort. Then swim 1 length (25yds/m) of the pool, then stop at the wall and rest until ready to go again. Repeat this for 20 minutes. Then cool down with a steady, easy swim for the remainder of the workout.

Sample Day 2

0:30:00

Run 4 minutes at an easy-moderate effort and then walk 1 minute. Repeat this for 30 minutes. Go to www2.trainingbible.com and click on Free Resources to see an example of good running technique. Notice that he is NOT landing on his heels or his toes. His foot is flat at footstrike.

Sample Day 3

0:45:00

Ride at an easy to moderate effort on the road, on a stationary bike or on an indoor trainer. Pedal with a slightly higher cadence than you are used to.

Sample Day 4

0:30:00

Swim 100 easy, kick 25 easy, swim 100 easy. kick 25 easy. Swim 1 length (25yds/m) of the pool, then stop at the wall and rest until ready to go again. Repeat this for 15 minutes. Easy swim for cool down thinking about technique.

Sample Day 5

1:15:00

Run at a moderate to easy effort for 9 minutes. Then walk for 1 minute. Repeat this for the entire workout.

Sample Day 6

1:30:00

Ride easily (1-2 heart rate zones) on a mostly flat course. Keep the effort easy except when using a moderate to hard effort going up hills. Avoid 5 zone (start of heavy breathing).

Sample Day 8

0:30:00

WU: 5 minutes alternating slow-fast pacing. Play with different strokes
while warming up.
MS: 20-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant?
CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling.
Total: 30 minutes

TBC/ Olympic Distance Build-Peak-Race Period (Novice) 3.5-6 hrs/wk

$99.00 - Buy Now