Lake Lanier Sprint Triathlon Intermediate Plan

Average Weekly Training Hours 05:50
Training Load By Week
Average Weekly Training Hours 05:50
Training Load By Week

This 8 week plan is designed for the intermediate athlete who is training for the Lake Lanier Sprint distance triathlon. It is recommended that you have previously completed an sprint distance triathlon or longer, have been training consistently for the last two months, and can complete the following distances:

Swim: 800 yds
Bike: 45 minutes
Run or Run-Walk: 30 minutes

This plan will include swimming and cycling benchmark tests establish and update your training zones. A typical week will include two swims (longest peaks at 1600 yds or m), two bikes (longest peaks at 1.5 hours), two to three runs (longest peaks at 40 min), two strength training sessions, and three foam rolling and stretching sessions. There are also race specific brick sessions as you get closer to race day.

Each training plan will include access to the training zone calculators as well as a Training Manual. The training manual will include instructions on how to use your zones (RPE, HR, pace, power), how to perform benchmark testing, and access to video descriptions of the drills and exercises, and tips on race day and workout hydration and nutrition.

If you have questions about this plan please email us at ces@comprehensiveendurancesolutions.com

Sample Day 2
0:20:00
Foam Roll and Stretch

Foam roll each area first and then stretch. Hold stretches 30-90 sec each.

Target:
Plantar Fascia
Calves
Adductors
Quads
Hip

Also spend time working on any other areas that you feel need attention.

Sample Day 6
1:00:00
42.8TSS
Long Bike 1b

8 min WU
4x30 sec ILT (odds R leg, evens L leg) with 30 sec recovery
4x1 min Build (start z4, finish z5) 1 min recovery
z2 Riding rest of the time
Cool Down

Sample Day 6
0:10:00
Stretch

Hold stretches 30-90 sec each.

Target:
Plantar Fascia
Calves
Adductors
Quads
Hip

Also spend time working on any other areas that you feel need attention.

Sample Day 8
0:24:00
1097m
Aerobic Endurance Swim 2b

2x100 WU choice :20

Drills (can use fins):
4x50 as 25 SK, 25 swim :20
2x50 SK3R :20
2x50 Build :20

Main Set:
1x200 z2 :40
2x150 alternate 50 z2, 50 z4 :30

2x50 Cool Down :20

Sample Day 9
0:51:00
47.3TSS
Threshold Tolerance 2b

10 min WU
2x1 min HC with 1 min recovery
4x1 min Build (start z4, finish z5) 1 min recovery
6x2 min z4 with 1 min recovery
z2 rest of the ride
Cool Down

Sample Day 11
0:35:00
z4 Intervals 2b

10 min WU
2x15 sec Running Strides

6x1 min z4, 2 min recovery
z2 rest of run

5 min CD

Sample Day 12
0:24:00
1097m
Swim Building Intensity 2b

2x100 WU choice :20

Drills (can use fins):
4x75 as 50 CU,25 swim, :20
2x50 as 25 CF, 25 swim :20
2x50 Build :20

Main Set:
4x25 z5 :30
4x50 z4 :30
50 easy kick :20
2x25 z5 :30

2x50 Cool Down :20

Carrie Smith
|
Comprehensive Endurance Solutions

Carrie is a physical therapist and USA Triathlon certified coach in Atlanta, GA. She specializes in working with triathletes and runners to improve race performance from sprint to Ironman distance as well as those looking for injury prevention and return to sport. Carrie has over 10 years of experience working with triathletes and also offers metabolic testing for the bike and run, movement assessments, run video analysis and physical therapy and craniosacral therapy services.