I am excited to present to you Team Sirius’s 23 weeks Intermediate/Advanced Olympic Distance plan to prepare you for your key Olympic Distance race. This plan is perfectly suited for the more advanced and enthusiastic age grouper who may be limited on time, eager to complete their key race 100% prepared. Weekdays include one workout per day and some weekend days 2 workouts per day. Because of the length of the plan, I am assuming you are starting after finishing a beginner plan or with a good base or sound foundation of fitness. We will spend the first 4 weeks building up your fitness with mostly strength based work and less intense efforts, and thus preparing you for what's to come! This plan ranges from 8 hours a week to a maximum of 15 hours. The plan covers all the bases, and leaves no stone unturned. I am also certain that it will keep you motivated, inspired and continually progressing! Should you have other races during this 23 week block, you can purchase the 10day Taper plan from Training Peaks that I have on sale. This plan would be inserted into the 10 days leading into your race..and the days after the race. This allows for you to be able to train for your "A" race but race successfully in all other races you hope to compete in, throughout the season. If you are time limited, yet eager to achieve your goals in this amazing sport, this plan is for you!!! If you are after a even more advanced Olympic plan (i.e. without time restraints and capable of doing 2 sessions per day) -I would advise the 16 week ADVANCED Olympic distance plan. For an additional price you can purchase one on one email sessions, or Skype calls with myself or my assistant coach, Rebekah Keat. The cost for this would be: 250.00/hr for myself. 100.00/hr for Rebekah Keat I hope that you take on this awesome plan. It will be awesome to welcome you to Team Sirius, and be a part of your quest for excellence!!!
200 easy swim snorkel. ( great for working on your stroke. I love having you warm up with the snorkel as it gets you into a really good rythm.)
4x100 with build each 25 in speed on 20 seconds rest.
main set :
16x50 pull buoy and band for 8. I love using the pull buoy and band to help with turnover, and a strong finish, two very important components to swimming fast in the open water.
4 on 20 seconds rest aerobic.
4 with 25 FASt/ 25 easy on 15 seconds rest.
4 FAST on 1:30.
4 with 25 FAST/ 25 easy on 15 seconds rest.
100 easy swim/drill.
400 swim build every 100. last 100 hard!
100 and done.
check bike fit,and make sure all seems perfect for you. Getting a bike fit at the start of this plan would be very beneficial.
on any easy spin...it's good to play around with cadences...doing some 5 minute intervals of:
20 seconds 100plus cadence. 40 seconds 90 cadence x 5. ( for 5 minutes). do 2 of these and you will find it really helps your cycling performance to become efficient at a big range of cadences
10 mins easy
we will do some feel good pickups just to wake up the system and get you accustomed to doing these sorts of pickups to help with speed building.
5x(20 seconds building in speed every 5 seconds, 40 seconds easy jog)
10 mins easy
5x20 seconds as above
5 mins warm down and done.
300 snorkel or swim choice
12x50 every 3rd one fast. on :15 seconds rest 400 swim build every 100.
8x50 every 2nd fast paddles only on 15 seconds rest.
200 build every 50.
4x50 all fast on 30 seconds rest
200 build every 50.
200 easy swim and done.
40 min run in undulating terrain or include some hills etc
practice proper up and downhill run form.
feel good. start easy and build slightly in effort throughout the run.
1hr15min -1.5 hrs bike
Enjoy and just get time on the bike in the legs!
At this point in time we are building up your endurance, and time on the bike.
Stay in your comfort zone, relatively low heart rate.
45 mins run.
Just aerobic. conversational pace. building up endurance and fitness. make sure you have good new run shoes to start this training plan and have good form and efficiency even while running easy! Form and technique sould always be a focus.