Karen BuxtonAll plans by this Coach
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 email@example.com if you have any questions.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
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- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
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