Olympic Distance Plan (Adv) - By TrainingBible Coaching Elite Coach Ryan Riell

Average Weekly Training Hours 09:00
Training Load By Week
Average Weekly Training Hours 09:00
Training Load By Week

This plan is developed for the athlete who has completed an Olympic distance or greater distance triathlon and is looking for a program designed to make him/her competitive in his/her age group at an Olympic distance triathlon. This is 12 weeks in duration and consists of 3-4 workouts per week in each sport with 2-3 additional weight training sessions. The total volume is between 11-16 hours a week. The athlete should be able to swim 1500 yards in one session, bike for 1 hour in one session and run for 45 minutes in one session.

Sample Day 1
0:35:00

WU: 10'' easy on Elliptical or treadmill
MS: All exercises are to be done consecutively, without rest between exercises. If you have to break them into sets, make it as few sets as possible. Each workout is 15 repetitions (for each side if applicable).
1. Pull ups or Chin ups
2. V-up Crunches
3. Flutter Kicks
4. Squats
5. Floor Wipers
6. Russian Twists
7. Walking Lunges
8. 3-Way Crunches
9. Side Crunches
10. Push ups

Sample Day 1
1463m

WU: 500 with drills
MS: 10x100 with odd #'s as easy pull, evens at T-Pace with 30" rec between each 100
CD: 100 easy

Sample Day 2
0:45:00

WU: 15' at E
MS: 15' at M, focus on good form
CD: 15' at E

Sample Day 2
2560m

WU: 400 swim, 100 drill
MS: 5x (300 swim at T-pace (20"), 100 drill (10")- 400 total)
CD: 100 easy kick by 25's, then 200 easy choice

Sample Day 3
1:15:00

WU: 15' at 65% of FTP, then 5x1' at >100 RPMs with 1' easy spin, then another 5' easy loosen at 65%.
MS: 5x(4' at 100-105% of FTP with 2' rec at 55-65% of FTP)
CD: 15' at 55-65% of FTP and stretch

Sample Day 4
2:00:00

WU: 15' at E
MS: 1h30' between E and M. Keep your HR under 161 (stay in Z1 or 2)
CD: 10' easy walking with thorough stretching and foam rolling

Sample Day 4
3063m

WU: 400 easy
MS: 4x300 as:
1) 1x 300 at T-Pace (30")
2) 1x 300 at T-Pace (30")
3) 1x300 as descending 100's (30")
4) 1x300 as descending 75's (30")
then 10x25 kick alternating easy/hard (10"), rest 1', then pull 600 with paddles, rest 1', 8x75 as: even intervals- 25 easy/25 hard/25 easy, odd intervals- 25 hard, 25 easy, 25 hard (15")
CD: 200 easy choice
pull with paddles and pull buoy on 1' rest.
CD: 200 easy choice