8.51 - TRIATHLON: Draft Legal - Beginner

Average Weekly Training Hours 07:57
Training Load By Week
Average Weekly Training Hours 07:57
Training Load By Week

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! Good luck! Hunter

Sample Day 1
1:30:00
Welcome!

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

Sample Day 2
0:45:00
30 minutes in heart rate zone 3.

Tempo. Warm up and then 30 minutes zone 3 heart rate continuous. Mostly flat. Heart rate will fall on downhills--that's OK.

Sample Day 3
1:30:00
Sweet Spot 2x15

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.

Sample Day 3
0:35:00
500s at T-pace

WU: 100 drill, 50 kick, 100 drill, 50 kick.

MS:

500 at T-pace.

CD:

100 drill.

50 kick easy.

100 swim good form.

Total—1050

Sample Day 4
0:30:00
200s variable pace

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.

Total: 1000

Sample Day 4
1:15:00
2 x10 LT, Fast pedals

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

Sample Day 5
0:45:00
Tempo finish, 3 miles at goal pace

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?

Hunter Allen
|
Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

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