12-week plan for a beginner, or athlete new to structured training, entering an Olympic-distance event with 6-8 hrs per week training time available. What will it give me? Are you new to Olympic distance racing? This is the training plan for you – it's broken down into three blocks (building base fitness, improving speed and endurance, and getting ready to race) and should deliver you to the start line ready to rock. SISU Racing Online Training Plans are super time-efficient, easy to follow, and based on the most cutting-edge training methods. What You Get A personal training calendar powered by TrainingPeaks. Log workouts and analyse heart rate, power, pace and other data. Receive optional daily workout notifications via e-mail. Upload your workouts from over 90 compatible devices. View workouts on the go with free apps for iPhone or Android. Training Resources and advice from TrainingPeaks. www.SISUracing.co.uk
Block 1 Building basic fitnessEasy swim, 30-40mins.
Use warm-up to work on technique then go for longer reps
400-600m – at an easy to steady pace.
Don’t be overly concerned about speed, just get metres in
Easy run, 30-40mins.
Try to run on soft, even surface.
Start out slowly for first 5mins then build to an easy pace.
Focus on keeping a nice cadence and not over-striding
Easy bike on road or turbo.
Focus on smooth pedalling and maintaining a good cadence – between 85 and 95rpm
Continuous swimming working on breathing pattern and rhythm.
20-30mins working lower abdominals and lower back
Bike to run brick, 60mins.
Very easy bike followed by a 20min very easy run.
Just getting legs used to transitioning between the two
Steady swim, 60mins.
Similar session to the week previous with long reps but try to swim slightly faster per rep than before. Keep an easy to steady pace