Cap Tex Tri 2017 - 9 week Super Sprint Intermediate Program

Average Weekly Training Hours 04:29
Training Load By Week
Average Weekly Training Hours 04:29
Training Load By Week

Beginner and Intermediate athletes celebrate!! Here is your 9 week Cap Tex Tri training program. This plan will slowly build your fitness and endurance getting you ready for a super successful race! With 3 week builds and 1 week recoveries pre-set you'll arrive race ready. This plan assumes you have basic knowledge of Swim, Bike and Run drills. If you have questions don't hesitate to contact me at erin@bigpistachio.com Good luck and may the wind be at your back!

Sample Day 2
0:30:00
Ride - 30 min

30 min outside or take a spin class

Sample Day 4
0:30:00
Mixed weight & core workout

Mixed weight & core workout

Sample Day 4
0:20:00
Time Swim - 20

Swim for 20 minutes working on drills and easy breathing. Swim at a comfortable pace. Just get familiar with how the water feels.

Sample Day 7
0:45:00
Ride - 45 min

Steady easy ride

Sample Day 7
0:30:00
Stretch & Roll

Go through full body stretch and rolling on Grid or using a Stick.

Sample Day 9
686m
Drill Swim - 750

WU: 5-minute swim with your choice of kicks and swims. Drills: Focus on how well you do the drills, not on how fast. Set #1 scull front, set #2 scull chest, set #3 scull back. 3 x (2 x 50 done as 25 skull, 25 distance per stroke emphasis). MS: Using the “feel” for the water you just developed: 300 swim at moderate/aerobic effort. Kick 150 moderate effort. CD: 5 minutes of kicks and swims. Total: 750+

Sample Day 9
0:30:00
Mixed weight & core workout

Mixed weight & core workout

Erin Truslow
|
Big Pistachio, LLC

With over 27 years in the fitness industry, Coach Erin Truslow knows endurance sports! Whether you are a beginner looking to cross your first finish line or an elite endurance multisport triathlete, Erin can design a goal driven program that fits your needs and lifestyle.
Erin is the dedicated coach of dozens of triathletes from super sprint to IRONMAN in the US and globally.

Coaching, Testing, Training, Camps, Workshops & Clinics. See website for details.