USAT Level IIE Coach Heather Casey designed this 12 week training plan as an action plan to peak at the right time for your Olympic distance races this season. The plan is intended for an intermediate level athlete planning on racing multiple sprint and Olympic races in a season. Injury prevention is the number one goal for all of Coach Casey's plans and private coaching clients. Benefit from her background as a certified strength and conditioning coach with many different core workouts infused in this training plan.
Foam roll or dynamic stretching before you get on the bike 15 min at warm up effort. At 15 min mark 5 X 15 sec spin ups to 7/10 RPE. Main Set: 3 X 5 min @ Tempo or 6/10 RPE 2 min EZ between Cool down 15 min at cadence 85-90
Dynamic leg warm up including leg swings, knee hugs and A, B, C, drill 3 mi run @ tempo or 6/10 effort cool down with 8-10 min slowing pace all the way to a walk Static stretching afterward and foam rolling
200 swim with buoy
200 swim moderate
4 X 25 hard on 20 sec rest
15 x 50's on 10 sec rest. Accelerate the first 10 hand hits and then just cruise the rest of the 50 allowing your breathing to return to a steady state through active recovery.
150 easy cool down
Need a stability ball (med size) All exercises are demonstrated in this 2 min video https://www.youtube.com/watch?v=colL_Kope7w 2 X 12 reps (single leg moves do 12 per leg) Stability ball push up > pike > pull in (do each of 3 moves in sequence. 3 moves X 4 = 12) Single leg lift keeping hips stable (start position on back with feet on ball) Hands to feet pass with ball Knee drive to chest from forearms on ball Straight leg hip lift with heels on ball Hamstring pull in Forearm plank spiderman (drive knee to elbow and alternate) * on mat, not ball Explosive push up Box Jump (use 12 or 18 inch box. Jump from deep squat/ land cushioned and soft - quiet land)
Dynamic stretching include upper body arm swings, walking heel tap, walking knee lift, butt kick Run 10 min warm up at endurance effort Main Set: 3 X (5 X 200 yds full gas sprint on 20 sec rest flat) 2 min rest between each set of 5 5 minute cool down run slowing to 5 min walk
Dynamic dry land warm up
200 yd EZ swim
200 yd pull with bouy no paddles
4 X 25 sprint with 15 sec rest
200 yd EZ to finish warm up
5 X 100 yds threshold effort or (8/10 perceived) 20 sec rest * record times on all 5 using whatever method you use (Garmin, digital watch or swim clock.)
300 yd cool down
upload to Training Peaks with recorded times for 5 X 100 and maintain for future comparison.
2 hour easy ride.