TriSmart Training Systems has created a 12 week Build/Peak/Race training plan designed to help a triathlete get ready for their Olympic Distance "A" Race. TriSmart has geared this program to someone who has completed Base training, currently trains 8-11 hours a week, can run 8 miles at a time comfortably, cycle 35 miles comfortably, swim 2000 yards comfortably, and can commit up to 11 hours per week in the hardest weeks. This plan can be used with a heart rate monitor but it is not necessary.
LT test. Warm up 10-15 minutes. Perform a 30 minute time trial as hard as you can. (This will be from 3-4 miles based on the athlete). After the first 10 minutes at full effort hit the lap button on your heart rate monitor. Record heart rate average for the last 20 minutes of the test. Also record average heart rate overall and time to complete the distance. Cool down 10 minutes.
The key to performing this test correctly is to avoid going out too hard in the very beginning. Do not blow up! Attempt to negative split the effort, i.e. try to get faster as you go.This will give a much more accurate reading.
Enter the your heart rate average for the last 20 minutes into "my Settings", "Zones", Threshold Heart rate. Select the Joe Friel method for calculating zones.
Warm up thoroughly. Perform 5 intervals of 3-6 minutes with heart rate in Zone 5b. Recover equal to interval time. Keep Cadence high. Focus on good form. Cool Down.
Warm up thoroughly. Perform Intervals of 3-5 minutes in zone 5b, with 50% recovery. Interval time should match race distance. Focus on good form. Cool down.
BT: Warm-up well and then do 15-20 x 30 seconds at 90% effort (9 on 1-10 RPE scale) with 30-second spin recoveries. Stop if speed drops by 1 mph (1.5 kph). Rolling starts, standing, big gear. Get to top end quickly. Cool down easily and stretch.
BT: Warm-up well and then run 15-20 x 30 seconds at a pace about 20 seconds per mile faster than your 5k race pace per mile. Recover by jogging easily for 30 seconds after each. You should cover half of the fast rep distance during your jog (for example, run 150 in 30 seconds, jog 75 in 30 seconds). Stop when you can no longer maintain the targeted pace. This is best on a track or other measured course so that pace may be monitored.
Warm up ten minutes. Perform 100 yard repeats at an almost all out effort. Your focus is on relaxing and keeping good form. Recover fully between repeats, up to 2 minutes. Allow your heart rate to return to 120 bpm.
Perform 10-15 repeats.
BT: Hill anaerobic-endurance intervals. On a 6-8% hill do 4-5 x 3 minutes to the heart rate 5b zone (3-minute recoveries). Stay seated on each. 70+ rpm. Otherwise, 1-2 zones.