This plan is for the Beginner Draft Legal Triathlon competitor. The focus of this 8 week program is on the different demands you will see regarding cycling in a draft legal triathlon verses a standard triathlon. I have spent time looking into the different demands on the cycling end between draft legal and your standard triathlon and this plan puts those findings into a plan for you. Compared to a standard triathlon plan, you will see more cycling and focuses on different zones. In order to get the most of your draft legal plan, make sure you follow the plan day by day and push through those double days! This 8 week program will prepare you for any draft legal triathlon and will have you ready to create your best performance!
Welcome to your beginner draft legal training plan!
Today is going to be an easy day, just riding and getting ready for the week ahead:
WU: 15 minutes
MS: 1 hour at endurance pace.
CD: 15 minutes
Tempo. Warm up and then 30 minutes zone 3 heart rate continuous. Mostly flat. Heart rate will fall on downhills--that's OK.
WU:15 minutes steady at L2 Endurance
MS: Then do 2x15 minutes at Sweet Spot (88-93% FTP). Rest for 5 minutes easy between each at L2 Endurance.
Then finish with 20 minutes at L3 Tempo.
CD: 15 minutes at 1 Active Recovery.
WU: 100 drill, 50 kick, 100 drill, 50 kick.
500 at T-pace.
50 kick easy.
100 swim good form.
WU: Build effort on each rep.
50 swim, 50 kick, 50 swim, 50 kick, 50 swim.
MS: Each numbered set is done non-stop as a 200.
#1—100 easy, 50 mod, 50 fast (20”).
#2—50 easy, 100 mod, 50 fast (30”).
#3—50 easy, 50 mod, 100 fast .
CD: 150 easy with drills.
WU: 15 minutes at L2 Endurance
MS: Spin on the trainer with 10 fast pedals for 1 minute each at L3 Tempo. Cadence over 100rpm, rest one minute between each.
Also get in 2 x10 at Sub LT, Lower L4 Lactate Threshold (90-95% FTP) for 5 minutes between each at L2 Endurance.
CD: 10 minutes at L1 Active Recovery
Tempo finish. The first part is a warm-up at heart rate zone 1-2. The last 3 miles are at next race goal pace. Walk 5 minutes for cool down.
What was your goal-pace heart rate?