Designed for advanced age group triathletes, this training plan will develop your speed, endurance and race readiness in time for your target race. Athletes who've followed this plan have won several age group prizes and raced for their country at the ITU Age Group World Championships.
"You have changed my results and attitude for the better. I am still amazed that I am now racing at a world championship, looking forwards rather than just trying to avoid being last!" Richard Lonsdale, 20th September 2016.
IS THIS PLAN FOR YOU?
There are normally 10 workouts per week, consisting of 3 swims, 3 cycles, 3 runs and a strength workout. There's a taper period at the end of the plan, to help you get in peak race shape. To commence this plan we suggest you already have two year's experience of triathlon training.
Phil Mosley: "I have 20 years experience of helping age group athletes surpass their goals, while still making sure they have quality time available for family, friends and career. My training plans are intelligently designed around a typical work week. I set proven, time-efficient higher intensity workouts in mid-week, with longer aerobic workouts at the weekends."
A run session with short sharp efforts and a focus on technique.
10mins in Zone, chatting pace,
3 x 20secs gradual accelerations up to 3k race pace. 20secs walk rests.
(60secs in Zone 5, 2mins in Zone 2).
5mins easy, slow jog, chatting pace.
5x100FC in Zone 2 as (50DRILL*/50FC) +15secs rests.
400PULL in Zone 3 +30secs rest,
200FC in Zone 3 +20secs rest,
100KICK in Zone 3 +10secs rest,
2x50FC in Zone 4 +10secs rests.
All in Zone 2:
100 as (50BACK, 50BREAST) +15secs rest,
100FC in Zone 2 as (50DRILL*/50FC) +15secs,
100 as (50BACK, 50BREAST) +15secs rest,
100FC in Zone 2 as (50DRILL*/50FC).
This threshold session can be done outside or using an indoor trainer. The intensity of the efforts equates to your race pace for a 1 hour maximal time trial. If you're outside and you feel good, you can extend the warm up and warm down by 10 minutes each. Have your running shoes ready for afterwards:
7mins in Zone 2,
3mins as (15secs in Zone 3, 45secs in Zone 2).
15, 12, 10, 8mins all in low Zone 4 +60secs recoveries in Zone 2.
5mins in Zone 2.
As soon as you finish cycling, slip your running shoes on and run:
Run 2mins run in Zone 4, then jog for 13mins in Zone 2.
The idea of these workouts is to improve muscle control and posture - not to get really big and strong. Stop each exercise a little way before you start shaking/getting fatigued. That way you won't be too sore to train the following day.
5mins RUN in Zone 2
- One leg squat in front of mirror. As many as you can do with good form - stop before soreness. One set. Hold light dumbbells once you can do 20 easily.
- Single calf raise (1 set of as many as you can but stop before soreness sets in). Add dumbbells once you can do 20 easily.
- Reverse lunge in front of mirror. Add dumbbells once you can do 20 with good form.
- Front plank (1 rep only - as long as you can hold)
- Side plank (1 rep only - as long as you can hold on each side)
- Slow Press Ups (2 sets, as many as you can)
- Pull Ups (2 sets, as many as you can)
Static stretches: calves, hamstrings, quads, glutes, adductors. 20-30secs each.
A swim workout with short, sharp efforts and recovery periods.
150FC in Zone 2, 50FC in Zone 4. 15secs rest,
100FC in Zone 2, 100FC in Zone 4 +15secs rest,
50FC in Zone 2, 150FC in Zone 4 +15secs rest,
200FC in Zone 4.
Do this three times:
(100FC in Zone 2 +10secs rest,
100FC in Zone 3 +20secs rest,
100FC in Zone 4 +30secs rest,
100FC in Zone 5, straight into 100 easy choice recovery swim).
400 back/breast/FC all in Zone 2
These short sharp bike workouts can be fitted in mid-week. They are high-intensity, so do not need to be longer.
5mins easy in Zone 2,
5mins as (5secs in Zone 5, 50secs in Zone 2).
8x2mins alternating (20secs in Zone 4 to 5, 40secs in Zone 2) +60secs rest in low Zone 2).
5mins in Zone 2