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Legacy Triathlon 12 week sprint - bike focus (Intermediate)

Author

Karen Buxton

All plans by this Coach

Length

12 Weeks

Plan Description

This 12-week plan is for the intermediate triathlete who has completed several sprint and/or Olympic distance triathlons and is looking to improve on their performance with an emphasis on the bike. Before starting this plan you are capable of swimming 2-3 times a week (at least 30 to 45 minutes per session), cycling 3-4 times a week (at least 1 hour per session) and running 3 times a week (at least 30 to 45 minutes per session). You should have the time available to workout 30 to 90 minutes per day during the week and 1 to 2 hours per day on the weekends.

This plan will challenge you in your training so that you can reach a new level while participating in the Legacy Sprint Triathlon. The plan follows a 2 to 3 week build of training hours followed by a reduced volume rest week. The first week begins with 6:45 of training and peaks with week seven at 8:35. Reduced volume weeks are at 6:00. You are scheduled to swim 3 days per week, with the longest session building to 45 minutes. The weekend long ride starts at 1 hour and builds to 1.5 hours by week five. The long run stays consistent at 45 minutes. Each week will have one or two scheduled days off. These are very important in the schedule as they allow you to rest and repair, keeping you healthy and in good spirits.

The cycling workouts can be done on a trainer, stationary bike or on the road. As you approach the event, more of your workouts, especially the bricks, should be completed on the road on the bike you will be using at the event. Most runs should be completed on the road, but treadmill runs are acceptable (especially if you do not have access to hilly terrain). Most weeks will have a "continuous" swim and if possible, these are best completed in the open water. Specific swim drills (see link in the list below) are not specified in the workouts--you need to chose drills that best address your limiter.

No strength training is included in this plan, but if you are currently involved in a strength training program, you can continue that program. You may need to adjust the weight, number of sets & repetitions and total weekly sessions to prevent the strength routines from negatively affecting the other sessions. Including core, yoga and or body weight exercises (see link in list below) is encouraged.

The run and bike workouts are prescribed using heart rate zones. If you do not have a heart rate monitor, see the RPE (Rate of Perceived Exertion) Chart and corresponding zones (link in the below).
If you are interested in setting your own zones, take a look at this article on Trainingpeaks: https://www.trainingpeaks.com/blog/joe-friel-s-quick-guide-to-setting-zones/
There is a swim time trial (TT) scheduled in the plan and this effort will allow you to set your 100 (yard/meter) pace (T-pace) for future workouts. The swim RPE chart link is also included in the below list.

Here are links to documents to compliment this training plan:
Swim Drills: https://www.coachbuxton.com/Drills-FreestyleSwim.pdf
Rating of Perceived Exertion (RPE) Chart: https://www.coachbuxton.com/Rating_of_PE.pdf
RPE Chart for the Swim: https://www.coachbuxton.com/Rate_of_PE_Swimming.pdf
Body Weight Exercises: http://www.active.com/triathlon/articles/13-bodyweight-exercises-for-triathletes

Enjoy the training and good luck with your event. Please contact me at karen@coachbuxton.com if you have any questions.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
03:44:00 01:30:00
Swim x3
01:37:00 00:45:00
Run x3
01:39:00 00:50:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
03:44:00 01:30:00
Swim
01:37:00 00:45:00
Run
01:39:00 00:50:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Karen Buxton

Coachbuxton.com

I work with triathletes, duathletes, runners, swimmers and endurance cyclists from first-timers to elites.

One-on-one premium level-$350 per 4-week block +$200 start-up fee; Quarterly level- $500 per 12-week block +$200 start-up fee; Basic level-$225 per 12-week block +$175 start-up fee; pre-built plans (prices vary); hourly phone consultation & individual training sessions available. For more information email me at karen@coachbuxton.com


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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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