Olympic/Sprint Off Season Improver Plan for
Author
Mike Bridge
All plans by this CoachLength
21 Weeks
Typical Week
1 Swim, 2 Run, 2 Bike
Longest Workout
1:30 hrs swim
3:35 hrs bike
1:00 hrs run
Plan Specs
triathlon sprint intermediate advanced power based pace based base period
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
Still have questions about this plan?
ACCESS YOUR PLAN ANYWHERE
Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.
Summary
Includes Structured Workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
This plan is designed for triathletes in their second or third season who have completed a season of sprint or Olympic races and are now looking to improve their PB. It uses the reverse periodization model to help develop economy early in the off season via short high intensity efforts. As you move into the preparation phase an athlete may wish to perform some longer sessions at near threshold to build on the improvements made in this plan.
The plan has short focus blocks on the run and bike at different periods of the off season. Weeks 1 is a testing week so that the intensity for each session can be calculated.
Bike session use power and run sets use % of threshold pace to indicate the required intensity.
Should you need further help or coaching get in touch at:
Racesnake.co.uk
If you enjoy training with Racesnake plans like us at
Racesnake.co.uk and join us on strava.
Stats
Sample Day 1
The CSS test involves two timetrial swims - a 400m and a 200m.
Do the 400m timetrial first, it's less likely to effect the 200m than the other way around. Recover completely between each timetrial with some easy swimming. Perform both timetrials from a push off from the wall, not a dive.
Try and pace the trials as evenly as possible, don't start too fast and slow down.
This test will give us the pace at which we will conduct the hard training sets in this phase.
Read more: http://www.swimsmooth.com/training.html#ixzz4Ye46zGGW
Sample Day 2
This test is designed to establish your vV02 pace (see Racesnake.co.uk for more info.). Make sure that you can record the distance you cover accurately (to within 3m).
A running track is the best location for this test, but a flat firm circuit will suffice.
Your vV02 pace is the average pace you sustain for the 6 minutes and you will conduct most of your hard intervals at this pace.
Sample Day 5
This test protocol is to establish your FTP. Make sure your power meter records all the data from the 20 min effort. To establish your FTP take the average power for the 20 min and minus 5%.
Sample Day 7
2 ride @ zone2 or 6/10 rpe
Sample Day 8
The aim in this session is build aerobic capacity and swim endurance. The high pace but long rest should allow plenty of time to spent at threshold.
Sample Day 8
This is a short test that helps establish a good training pace for the hard interval efforts that may used later in the program. The average power for the 5 min TT can be seen as your vV02 pace, a great pace at which to develop all aspects of cycling performance. This is a very intense effort but an easy z2 ride acn be completed aferward.
Sample Day 9
vV02 session best completed on a running track. However a road loop (housing estate etc) that allows fast running will be fine. Much of the time at V02 max occurs during the recovery so make sure you keep to a consistent pace in the recovery throughout the effort.
Initially running at you 1 mile P.B pace will feel comfortable, but by about half way it will really hurt, so keep pushing.