2019 Jersey Girl Sprint Triathlon - Advanced - 8 Weeks - Starts 6/10/19

Average Weekly Training Hours 07:52
Training Load By Week
Average Weekly Training Hours 07:52
Training Load By Week

Designed for: Intermediate to Advanced Triathletes.

Created by: Coach & Exercise Physiologist Joan Scrivanich, an official Training Partner of the Jersey Girl Triathlon.

Joan Scrivanich is an Exercise Physiologist & Coach who earned her Master’s Degree in Exercise Physiology from the Ivy League university Columbia University in New York City. She holds coaching certifications from USA Triathlon, IRONMAN, USA Track & Field, and National Strength & Conditioning Association.

Joan has been an endurance athlete for almost 30 years. She had the privilege of competing at a competitive division I college in both cross country and track and has experience training & racing for everything from the Mile to the Marathon and Sprint Triathlons to the Ironman.

What's included:

- E-mail support is available to answer your questions regarding the plan.
- An Athlete Guide & description document explaining your upcoming workouts and training
- A Zone Chart explaining effort/zones/intensity levels for reference with the workouts.
- Monthly informational newsletter
- Access to our private Facebook group.
- Access to our Member-Only Resources Area

You will get in all your key workouts while supplementing your training with strength training, days off, and active recovery days.

Before starting: Before starting this plan, you should be able to comfortably run for 1:00 hour, swim 2300 yds, and bike 1:30 hour.  The weekly volume of the plan starts at 8:15 for the first week and peaks at 9:45.

Questions? E-mail Coach Joan at Joan@RiseEndurance.com or visit her at RiseEndurance.com

I look forward to helping you reach your potential.

Happy Running!

USA Triathlon Certified CoachUSA Track & Field certified coachIronman Certified CoachCertified Strength & Conditioning SpecialistNSCA-Certified Personal TrainerTrainingPeaks Certified Coach

Sample Day -3
1:00:00
2103m
Swim Drill Session

W/U: 400 as 200 choice/100 pull/100 kick w/fins . Main Set:  . 2x: 4 x 50 drill w/20 sec rest 200 free on base + 5 seconds (add a strong 50 per each 200) w/30 sec rest . 200 pull 200 free w/paddles . C/D: 6 x 50 as 25 back/25 breast 200 kick w/fins

Sample Day -2
1:30:00
Track Session

W/U: 
15-20min easy with strides, drills and dynamic stretches. 
When you are running the 15-20min in the warm-up, try to spend 10min of it building up to Z5 from Z2 and then back down again to ensure you are very well warmed up prior to the sessions main set starting.
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Main Set:
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3 x 1200m+800m+400m+200m 
.
you should be starting your 1200s at 5km pace and getting quicker as you go from the 1200 down to the 200s. The 400 should be at 800m race pace. 
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Remember, regardless of how fast you are going to keep good form. Without good form in training, the benefits of the session will not carry over to race day performance.
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Recovery time should be 1:30min between all the sets with 5min recovery after the 200s before you start the next block.
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Remember, fatigue is good as we are trying to run with good form when fatigued at this stage of your training, however it only works if you maintain good running form.
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C/D:
Cool down with remaining time similar to the warm-up. work from Z2 effort up to Z4 and then back down slowly, this will aid in the recovery and help set up for the rest of the sessions this week.

Sample Day -2
0:30:00
Strength

W/U:
5-10 min of a dynamic w/u
If you need more of a w/u, include easy aerobic exercise (running, cycling, elliptical, rowing...).
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Pre-Set: 1-2x *body weight only*
.
15-20 bicycle crunches
15-20 reps squats
2-3 reps plank until fatigue
2-3 reps side plank (each side) until fatigue
15 reps Comerford hip complex on each side
12-15 reps Y T W L
12-15 reps open clamshells on each side & of each position (foot neutral, toe pointed up, toe pointed down)
.
Main Set: 2-3x
.
12-15 reps of each exercise
with minimal rest (no more than 30 sec rest between each exercise)
.
Choose 5-6 exercises (see pre-activity comments)
Remember to have good form with all exercises to prevent injury.
.
Weights should be heavy enough to complete 12 to 15 reps with correct form. If it feels light enough that you can do more, then increase the weight used.
.
C/D:
Cool down with static stretching & foam rolling

Sample Day -1
0:45:00
1554m
Base Swim

W/U:
100 choice
100 drills
200 kick
200 pull
2 x 100 free on base + 5 seconds
.
Main Set:
.
8 x 50 w/15-20 sec rest
Odds - 25 @ Start Speed
Evens - 50 @ Start Speed
.
C/D:
200 pull
300 swim with fins

Sample Day 0
1:30:00
Speed/Endurance Ride

W/U:
Remember to do a good W/U before starting the main set. Included in your warm-up should be acceleration both in and out of the seat. Also do a range of cadences during the W/U from 70 all the way through to 110rpm if possible. Make sure you are well warmed up.
.
Main Set:
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10 x 3min @ start of Z5 effort and if you still have gas in the tank in the back 1/2 of the 10 sets then pick up the effort to Z6
Also with this type of speed endurance work, cadence is key. Start at 85-90rpm and as the set moves on and the intensity goes up I want cadence to increase also. 
.
If you are riding with a group then let them know what you are are doing and why so they know what to expect.
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1:30min - 2min recovery between sets @ Z2 effort. Keep cadence high during the recovery at least 90rpm but if possible try for 100rpm+
If you are doing this correctly the last set despite being the same intensity as the first should be a lot harder.
.
C/D:
Cool down with remaining time in a low gear with a high cadence. Try both in and out of the seat on the C/D.
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Remember to stay hydrated and enjoy yourself.

Sample Day 0
0:30:00
Strength

W/U:
5-10 min of a dynamic w/u
If you need more of a w/u, include easy aerobic exercise (running, cycling, elliptical, rowing...).
.
Pre-Set: 1-2x *body weight only*
.
15-20 bicycle crunches
15-20 reps squats
2-3 reps plank until fatigue
2-3 reps side plank (each side) until fatigue
15 reps Comerford hip complex on each side
12-15 reps Y T W L
12-15 reps open clamshells on each side & of each position (foot neutral, toe pointed up, toe pointed down)
.
Main Set: 2-3x
.
12-15 reps of each exercise
with minimal rest (no more than 30 sec rest between each exercise)
.
Choose 5-6 exercises (see pre-activity comments)
Remember to have good form with all exercises to prevent injury.
.
Weights should be heavy enough to complete 12 to 15 reps with correct form. If it feels light enough that you can do more, then increase the weight used.
.
C/D:
Cool down with static stretching & foam rolling

Sample Day 2
1:00:00
Long Run

W/U: 
15-20min easy + drills
Include in your warm-up strides as well as drills and dynamic stretching to ensure you are well warmed up prior to starting the main set.
(The goal is to get heart rate up to but not exceed lactate threshold.)
.
Main Set: 
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3 x 7min @ upper zone 3 to lower zone 4 with 2-3min easy recovery jog between sets. 
.
Focus on your weak areas in form during the sets.
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C/D:
Cool down with remaining time. Try to focus on holding good form in the C/D with a high cadence on a soft surface if possible.

Joan Scrivanich
|
Rise Endurance LLC

Our holistic approach to endurance coaching is scientifically based and athlete-centered, taking the whole athlete into account so that you can reach your full potential.

Coaching is about monitoring and progressing the athlete. We don’t give cookie cutter workouts & plans to our athletes. We individualize every athlete’s training and help you navigate through your journey with the needed training & guidance to race successfully while staying healthy & injury free and to finish feeling strong.