Couch 2 Triathlon

Average Weekly Training Hours 04:48
Training Load By Week
Average Weekly Training Hours 04:48
Training Load By Week

This plan will take the absolute beginning Triathlete from the Couch to their first Sprint Distance Triathlon in 15 weeks.

Sample Day 2
0:30:00
E - Beg - 1 Min Tempo Ride w/ 30 Secs Maximal

- WU 10 Mins Z2 - do 3x - 30 secs at max cadence without bouncing in the seat w/ Min 1 min between 30 secs repeat
--5x through Steps--
- 1 Min Z3/4 - Cadence around 90
- 30 Secs Z5 - High Cadence
- 1:30 Mins Low Z2 - Cadence around 90
------------------------
- CD 5 Mins low Z2

Sample Day 3
0:30:00
E-D - Beg - Drills (AL/FP/AS)

- WU 10 Mins in Z2 (2-3 RPE) Slow Jog or Walk
Repeat 3 times - Before each repeat (Including First One) work on one of the mechanics drills.
- 1 Mins Z3 (4-5 RPE) Jog or Run
- 2 Mins Z2 (2-3 RPE) Jog or Walk
---------------------------
- CD 10 Mins in Z2 (2-3 RPE) Slow jog or Walk

Sample Day 4
1:00:00
E-D - Beg - Drills (BF/VK/BF)

- WU - Kick with board 100m - focus kicking from Hips

D1 - 5 min to 15 min - Verticle Kick with Fins - Goal develop kick from hips, not knees
- Can hold the board to help float to start, but work to no board and then to hands above head
Video: use fins to start: https://www.youtube.com/watch?v=yYEERgh_VfQ


D2 - 50m to 100m - Back float with Kick and Fins- Goal Improve Balance (Practice the float first without kicking, then progress to kicking and do 25m at a time.)
- Keep head nuetral aligned with spine
- Kick from hips, not from knees. Knees should be slightly bent to not lock them out
- Make sure the kick is breaking the surface of the water
Video: https://www.youtube.com/watch?v=lbNvK0VIVfk
Video2 - with kick board, but work to have hands above head https://www.youtube.com/watch?v=KITxRbypF0o

Sample Day 6
1:00:00
Nutrition Mini Session

1 Hour Mini Session discussing nutrition and the role it plays in your life as you train and race. The topic will be carbohydrate based nutrition / fueling for your training and weight management.

Sample Day 6
0:20:00
E - Beg - 20 Min Walk

- 20 Mins Z1/2 Easy Walk

Sample Day 9
0:30:00
E - Beg - 1 Min Tempo Ride w/ 30 Secs Maximal

- WU 10 Mins Z2 - do 3x - 30 secs at max cadence without bouncing in the seat w/ Min 1 min between 30 secs repeat
--5x through Steps--
- 1 Min Z3/4 - Cadence around 90
- 30 Secs Z5 - High Cadence
- 1:30 Mins Low Z2 - Cadence around 90
------------------------
- CD 5 Mins low Z2

Sample Day 10
0:30:00
E-D - Beg - Drills (AL/FP/AS)

- WU 10 Mins in Z2 (2-3 RPE) Slow Jog or Walk
Repeat 3 times - Before each repeat (Including First One) work on one of the mechanics drills.
- 1 Mins Z3 (4-5 RPE) Jog or Run
- 2 Mins Z2 (2-3 RPE) Jog or Walk
---------------------------
- CD 10 Mins in Z2 (2-3 RPE) Slow jog or Walk

Thom Figueroa
|
Tri-ing For Life

Coach Thom is a USA Triathlon Certified Coach partnering with Triathletes, runners, cyclists, and swimmers to reach their performance goals

I approach each client as an individual assessing the athlete’s goals and the gaps that are limiting the desired progress, then quickly identifying what training prescriptions are needed to help bridge the identified gaps.

My philosophy is to get the greatest development possible on the typical amateur athlete’s very limited time resource.