This plan was designed by Joe Friel for the advanced Olympic-distance triathlete who trains with a powermeter and whose goal is to be competitive in his or her age group in a race in 12 weeks. The plan is based on the training principles and methods in Joe's book, The Triathletes Training BIble. Be sure to also read Training With Power at www2.trainingbible.com (click on Free Resources).
Weekly volume in most weeks is around 12-13 hours including 4-5 swims, bikes and runs each week plus strength maintenance once weekly. To start this plan you should be in at least your second year of racing having trained at 10 or more hours weekly in previous seasons.
WU 5-10 minutes. Then 2 sets of SM weight lifting. First set is light (12 reps with 15RM load). Second set is heavy heavy (3-6 reps with 6RM load). CD 5-10 minutes spinning in easy gear/resistance at high rpm. For details go to HELP (above), WORKOUT DESCRIPTIONS. Or turn to Chapter 13 in The Triathlete's Training Bible.
WU: 100 swim easy, 50 kick easy, 100 swim moderate, 50 kick moderate, 100 swim build speed, 50 kick build speed.
MS: For the first set decrease times with each work interval. All aerobic—easy breathing.
4 x 300 (10”) moderate.
Rest 2 minutes.
Kick 300 steady.
6 x 50 relaxed speed (15”).
CD: 200-300 easy swim.
BT: Tempo intervals. Warm up well. Then 3-4 x 6 minutes. Build to zone 3 heart rate. 2 minute recovery interval. Relaxed form! Listen to breathing.
Ride a rolling course (or indoor trainer with variable resistance). Warm up for 10-15 minutes. Then do 4 intervals of 9 minutes each at CP90 with 1 minute recoveries at heart rate zone 1. Seated on most hills. All big chain ring after warm up.
Run with heart rate in zone 1 on a flat, soft surface. VERY easy. Embarrassingly slow. Best alone.
WU: 5-minute swim with your choice of kicks and swims.
Drills: Focus on how well you do the drills, not on how fast.
Set #1 scull front, set #2 scull chest, set #3 scull back.
3 x (4 x 50 done as 25 skull, 25 distance per stroke emphasis).
MS: Using the “feel” for the water you just developed:
2 x 500 swim (1’) at moderate/aerobic effort.
Kick 400 moderate effort.
CD: 5 minutes of kicks and swims.
Strides. Warm up . On grass run 6-8x30 left-foot steps. Goal = 19-20 seconds. On the recoveries skip 60 times (30 skips each leg alternating). Include walking in recoveries. Perfect form! Zone 1cool down.