CBCG Sprint Triathlon Training Plan for Intermediate Triathletes
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CBCG Sprint Triathlon Training Plan for Intermediate Triathletes
Author
Christopher Bagg
All plans by this CoachLength
12 Weeks
Typical Week
3 Bike, 4 Run, 3 Swim, 2 Strength
Longest Workout
1:00 hrs swim
2:00 hrs bike
1:15 hrs run
Plan Specs
triathlon sprint intermediate
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Summary
Welcome to the CBCG intermediate sprint triathlon training plan! This 12-week plan will push you to improve though difficult sessions intended to improve your speed. A thorough grounding in base work anchors the first four weeks, before we move into some more challenging sessions.
Stats
Sample Day 1
WU: 100 easy freestyle 100 fins ↑ torpedo kick ↓ freestyle 100 25 kick on L side + 25 freestyle + 25 kick on R side + 25 freestyle 100 pull buoy focusing on a relaxed exhalation under the water +++++++++++++++++++ 10 sink downs in deep end until you’re really comfortable exhaling – long smooth exhalations 2 x 50 freestyle using mantra Breathe Bubble Bubble Breathe, :10 rest 100 freestyle 25 deliberately hold your breath, 25 Breathe Bubble Bubble Breathe – notice the difference? 100 fins ↑ kick on L side ↓ freestyle 100 easy freestyle B3s – keep exhaling! 100 fins ↑ kick on R side ↓ freestyle 100 easy freestyle B3s – keep exhaling! 100 fins ↑ 6/1/6 ↓ freestyle 100 easy freestyle B3s – keep exhaling! 100 fins ↑ 6/3/6 ↓ freestyle 100 easy freestyle B3s – keep exhaling!
Sample Day 1
Three rounds of the following:
Pigeon Hip Extension 10 ea. side: https://www.youtube.com/watch?v=oUNuxgfw1Ew
Donkey Toes 20 reps ea leg
https://www.youtube.com/watch?v=IRyI2nywMvA
Tippy Twist 8 reps ea side: https://www.velopress.com/jay-dicharrys-guide-to-shin-splints/tippy-twist-series_800x200/
Frog Bridge 20 reps: https://www.youtube.com/watch?v=WKKP1-nS1Gk
Bear Walk 20 steps forwards/backwards: https://www.youtube.com/watch?v=Wgt1vdZ_YYk
Lateral Hurdle Hop 20 hops: https://www.youtube.com/watch?v=PFLtlJG3p60
10 Burpees: https://www.youtube.com/watch?v=dZgVxmf6jkA
Sample Day 2
30-40' easy run @ 2-5/10 effort
Sample Day 2
5' easy
4' build to moderate (5/10)
3' easy
2' 7/10 effort and 90-100 RPM
1' easy
++++++++++++++++++++
5x(5' @ 5-6/10 and 50-60' RPM, 2' very easy)
Sample Day 3
20' easy riding
60' @ 4-5/10 effort
10' CD
Sample Day 4
15' easy running
6x(15" accelerate 8-9/10 effort, 45" easy, 30" accelerate to 5k pace, 30" easy)
8' easy running
Sample Day 4
100 freestyle ↑ moderate ↓ easy B3s (:10 rest) 100 ↑ broken arrow ↓ freestyle (:10 rest) 100 pull buoy + agility paddles B3s (:10 rest) 100 fins ↑ 6/3/6 ↓ freestyle (:10 rest) 100 ↑ fast B5s ↓ easy B3s (:10 rest) +++++++++++++++++++++ 100 pull buoy as 10 scull # 1 + 15 freestyle :15 rest 200 freestyle :15 rest 100 with pull buoy (10 doggy paddle + 15 freestyle) :15 rest 200 freestyle :15 rest 100 scull combo with pull buoy (5 scull + 10 doggy paddle + 10 freestyle) :15 rest 200 freestyle :15 rest 200 freestyle pull buoy + agility paddles :15 rest 200 freestyle :15 rest – feel the difference! ++++++++++++++++++++++ 200 CD