20 WEEK Silver Olympic Distance Race Plan (SATURDAY RACE DAY)

Average Weekly Training Hours 09:04
Training Load By Week
Average Weekly Training Hours 09:04
Training Load By Week

This Olympic distance training plan has been developed to improve performance for athletes who have completed Olympic distance events before and are hunting a PB or have done so with very little structure to their training, it is also a fantastic program for individuals making the step up from a Sprint distance performance base and wanting to do it well. This program integrates testing to allow you to train within optimal intensity zones and all tests and the zones derived from them are usable with heart rate, GPS or power training devices. Key to this program is time efficient training and each week you will gain the confidence that every effort you make is taking you closer to your performance goal, with specific work we balance this with specific recovery to allow you to adapt and recover building your fitness so a minimum of one non training day is included within each week.
If you want to perform well and make the most of your training time and efforts then this is the program for you.

Sample Day 1
0:50:00
2250m
CSS Swim Test

Complete both of these short test distances to establish your Critical Swim Speed. WARM UP: 2 x 200m + 20's. EASY FREESTYLE 200m + 20's PULL (USE A PULL BUOY) 9 X 50m + 20's AS 3 X (#1=EASY, #2=STRONG, #3=FAST). MAIN SET; 1 X 400m BEST PACED EFFORT (RECORD THE TIME) take full recovery on completion of the test. 4 x 50m + 30's. EASY FREESTYLE. 1 x 200m  BEST PACED EFFORT (RECORD THE TIME) take full recovery on completion of the test. 4 x 50m + 30's. EASY FREESTYLE. COOLDOWN: 4 X 50m AS 25m OFF STROKE / 25m FREESTYLE

Sample Day 2
1:00:00
Cycling Threshold Test (LTHR or FTP)

WARM UP:
10 minutes building from EASY to STRONG (UP TO 8/10 PERCEIVED EFFORT)).
4 x 30's FAST LEGS + 90's RECOVERY
5 minutes EASY LIGHT RIDING
UPTO 3 minutes recovery, get set and ready to go.
MAIN SET: complete which ever main set test is applicable to you.
#1=THRESHOLD POWER / FTP (POWER METER REQUIRED)
20 minutes best paced effort, make sure you lap this effort and are able to record your average power output duration. Be strong and positive!!!
#2=LTHR TEST (HEART RATE MONITOR REQUIRED)
30 minutes best paced effort, make sure you lap this effort on minute 10 within this effort hit the lap button again and then finally on minute 30. Your LTHR is your average HR from the last 20 minutes of this effort.
COOLDOWN:
5 min's EASY LIGHT riding.

Sample Day 2
0:12:00
Glutes Base Core

Hip Stability and glute activation exercises.

Sample Day 4
0:55:00
Running Threshold Test (Pace or LTHR)

WARM UP:
10 minutes building from EASY to STRONG ( UP TO 8/10 PERCEIVED EFFORT)).
5 x 15's FAST + 45's RECOVERY
2 minutes EASY LIGHT RUNNING
UPTO 3 minutes recovery, get set and ready to go.
MAIN SET: complete which ever main set test is applicable to you.
#1=THRESHOLD PACE (GPS REQUIRED)
30 minutes best paced effort, make sure you lap this effort and are able to record your distance and pace over this duration. Run strong!!!
#2=LTHR TEST (HEART RATE MONITOR REQUIRED)
30 minutes best paced effort, make sure you lap this effort on minute 10 within this effort hit the lap button again and then finally on minute 30. Your LTHR is your average HR from the last 20 minutes of this effort.
COOLDOWN:
5 min's EASY LIGHT running.

Sample Day 5
1:00:00
2500m
AEROBIC

WARM UP:
3 X 200m + 20's R. #1=FREESTYLE, #2=25m BACKSTROKE / 25m FREESTYLE, #3=PULL.

MAINSET:
5 X (200m + 15,s + 100m + 15's)
8 X 25m FAST + 20's R.

COOLDOWN:
2 X 100m 25m BACKSTROKE / 25m FREESTYLE

Sample Day 6
1:45:00
Aerobic

AEROBIC. Ride 90% of the ride within Z2 HR or WATTAGE. Ride a mixed route aiming to achieve an average CADENCE OF 90-95RPM.

Sample Day 6
0:12:00
Plank Complex

Core strength development

Stefan Lawrence
|
Tri-sl-training.com

Coach to both novice and high performance athletes. My services and coaching programs are not ability dependent, the only prerequisite is desire and motivation to improve. I offer fully personalised coaching packages with full guidance and feedback for athletes wanting to achieve their personal best as well as static training plans to enable you to have your best performance on the day that matters. Join TRI-SL-Training and start your triathlon journey with guidance and full support.