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Triathton DEMO Plan 4 weeks [ENG]. Ideal for testing TP and my methodology. By Oriol Gili

Author

Oriol Gili

All plans by this Coach
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Length

4 Weeks

Plan Specs

triathlon sprint beginner hr based tss based base period

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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.

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Plan Description

Triathlon DEMO plan of 4 weeks. Activate it anytime during the year!

GOALS:
1) Test how is training using Training Peaks.
2) Know more about Oriol Gili methodology.

PLAN'S LOAD:
Week 1 = 8h // Week 2 = 9h // Week 3 = 10:30h // Week 4 = 6h.
Includes 1 Functional Strength session per week.

ASSISTANCE: You can contact by email and get a reply in less than 48h! Moreover, we can schedule a Webinar if email's not enough.

VIDEO ABOUT TRAINING PEAKS POSSIBILITIES:
https://youtu.be/wx4Q17OV71w

WEBSITE ABOUT TRAINING PLANS SERVICES with Oriol Gili:
http://www.oriolgili.com/en/planes-training-peaks/

1. Custom Plan (designed from your work/family schedule and is connected to the coach's account).
2. Adapted Plan (THIS EXAMPLE). Affordable, assisted (without athlete-coach linked accounts).
3. Plans for Groups. Management of multiple plans and athletes from a club.

Contact me through the contact form if you have any doubts!



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:06 hrs 1:00 hrs
3:39 hrs 3:00 hrs
1:38 hrs 1:10 hrs
0:20 hrs 0:20 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
2:06 hrs 1:00 hrs
3:39 hrs 3:00 hrs
1:38 hrs 1:10 hrs
0:20 hrs 0:20 hrs
—— ——

Training Load By Week


Oriol Gili

www.oriolgili.com

Triathlon coach from Barcelona, often traveling and available abroad. I've been training international athletes during the last 15 years. I hold official coach certifications for triathlon (ITU), sailing and windsurfing. I am a sports lover and proud to have turned my passion into a profession. My favorite challenge is to help stuck athletes to launch. I am very persistent! You CAN and you WILL.

SERVICES:
* Custom online coaching limited to 15 athletes.
* 1-on-1 & groups.
* Training camps org.

Sample Day 1

0:30:00
1500m
30TSS
First dive 30min

30min easy. We can introduce the following at halfway:

* 6x25 kicking without fins.
* 6x50 freestyle with paddles, "hard pace"

Sample Day 2

1:00:00
61.7TSS
Cadence 10x(3/2)

1h following the builder chart.

The goal is to work the agility on the legs, with rpm>115 on the main set.

The last 10min active set is for transformation to regular cadence on flat.

Sample Day 3

0:56:00
56.5TSS
1h run with 3x steps (4x3')

1h run follow the builder chart

Sample Day 3

0:20:00
20TSS
FS After run: squats + pull-ups + glutes + abs + ankles

Functional strength routine:
* 3x6 squats (weight equivalent to 15 reps).
* 3x7 biceps pull-ups.
* Glutes 5' with bands.
* 5x25 Abs + 2 planks 30''.
* Ankles eccentrics.

//// VIDEOS ///
* Squats: basic level without weight, next level with just the bar, advanced level with weights and using the cage. We do a max of 6 reps.
https://www.youtube.com/watch?v=Dy28eq2PjcM

* Pull-ups: https://www.youtube.com/watch?v=yOdq5W2gh7E

* Glute:
https://www.youtube.com/watch?v=nuUF-_o3K6o
https://www.youtube.com/watch?v=XsRD2gU1LaA

* Ankle eccentric:
https://www.youtube.com/watch?v=NF-ytebg_LU

Sample Day 4

0:45:00
2000m
50TSS
Tempo: 10x50 sprint 3x100 Paddles H

400 Wup
5x100 Build R/15
10x50 Sprint R/30 + 200 easy
300 Freestyle paddles R/20
100 easy

Sample Day 6

1:00:00
2500m
60TSS
SPEED: 10x25m + 4x25m + 4x50m

200 Wup
10x50 (kicking/free)
10x25 free all out R/1'
300 easy + 2x50 back + 2x50 breast
4x25 all out R/1'
4x50 H R/30'' + 2x200 M

350 easy cool down

--- Some drills don't have a rest time, this time is to your convenience ----

Sample Day 6

2:00:00
120TSS
2h with D+ 700m

Climbing day. The goal is reaching 700 m D+ in 2 hours.

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