This plan is a 12 week competition phase plan for athletes looking to improve their PR'S over the sprint distance triathlon. It is based in developing power at high % of V02max and improving run and bike economy at high velocities. This program is ideal for athletes looking to race at sub 80min pace and who have completed a solid preparation phase of training.
The program splits into 3x4 weeks blocks. The 1st focuses on run/bike economy at high velocities. The 2nd on fatigue resistance and power at V02 max. The 3rd develops speed endurance over the race distance. At the end of the 12 weeks the athlete should start a 10day taper before the A race day.
This could be done by repeating week 4 but removing 50% of the volume.
The swim sessions focus in developing lactic tolerance and speed endurance but due to it's highly personal nature does not include any stroke development, however this could be integrated into the warm up.
Most bike sessions would be best done on indoor trainer but could be done outdoors. Effort is described by Heart zone and rate of perceived exertion (0-10 scale). Zone and rpe descriptions are attached to week one.
The second block of 4 weeks utilises vV02 training. Whilst this is proven to be a highly effective training method, it does require a track and pace watch. A very accurate idea of how far you are running I essential.
If you require more guidance or ongoing coaching through this plan contact:
800m swim building z1-3
4x50m as first 1/4 of each rep is max effort then cruise remaining distance RI 20s
10X100M @ GP-5s/100m RI 45s
10mins running w/up building to z3 or 7/10rpe
5x100m 3/4 max speed
8x400m @goal race pace (Z4 or 8/10rpe) 90s recovery
reps 4 and 8 @ 2-4 secs quicker than goal race pace.
10 mins easy running 5/10 rpe or Z2HRM
A sub threshold set that can be done in doors or outside on rolling circuit. Ride @z2 but if you are tired after yesterdays run work on rpe and ride at 5/10
w/up- 7mins building through z2-3 3x30s spin@100rpm 30 easy main set: 15X 1MIN@ zone4 (9/10rpe) / 1MIN w/down easy pedalling
1st 15 mins run @ zone 2 building HR gradually to zone 3(7/10rpe or 75%HRM)
Run a rolling course that is off road. Start relaxed and easy. gradually increase pace until Hr is steady at around zone 3 or 70-75% HRM
8x100 15RI w/up building to race pace for last rep 2x400M @race pace with 30 recovery easy swim cool down