Lake Meridian Improved Performance Sprint Plan, 10 weeks

Average Weekly Training Hours 05:37
Training Load By Week
Average Weekly Training Hours 05:37
Training Load By Week

This ten-week sprint plan for the Lake Meridian Sprint Triathlon ranges in weekly volume from 6 to 7.5 hours (less on rest weeks) and is written for triathletes with at least one to two years of experience who want to train for improved performance on race day. This plan assumes that the athlete has already built a solid base, and is ready to start building intensity. It is preferable that the athlete has built up to bike rides of 1.5 hours, a long run of 1 hour, and a total weekly volume of 6 - 7.5 hours. If you live in the Seattle area, you may want to consider attending Raise the Bar's Open Water Triathlon Training Series at Lake Meridian on Wednesday nights at 6:30pm. More info here: The plan prescribes 3 swims, 3 bikes, and 3 runs per week. Some of the bikes and runs are combined into "bricks" (to practice transitioning to running immediately after biking). Workouts prescribe both time and suggested distances. In most cases, pay more attention to getting in the prescribed time. However, for the long bikes/runs, try to get in a minimum of the prescribed distance. Monday is the rest day as this plan is written and there is a rest week every third week. On some weeks there is an option to take an additional rest day on Friday. The workout intensities are prescribed using both RPE (perceived rate of exertion) and heart rate training zones. For more information about training using RPE and heart rate zones, please download the "Plan Details." This is a periodized plan which assumes the athlete has already performed a base building block (with an emphasis on building volume, endurance, basic speed skills, and force skills). It progresses from a muscular endurance block (emphasis on Threshold work), to an anaerobic endurance block (emphasis on VO2 max work, Lactate tolerance reps), and finally to a race-specific block (very race-specific workouts). The race-taper is two weeks, with a gradual reduction in volume as well as duration of intensity work. Race week has a good balance of rest and smaller doses of intensity to keep you feeling fast and sharp.

Sample Day 2
Swim - Skills Focus

- 200 warmup swim
- 8x25 six kicks on side 3 arm strokes, repeat.

Main Set
- 4x100 (25 fist drill/25 free/25fist/25free);
- 300 easy, straight swim (focus on keeping breathing under control and exhaling fully);
- 4x25 FAST;
**Take 10-15sec rest between all intervals.

- 100 easy cooldown

Sample Day 3
Form, cadence ladder/spin-ups

Purpose: Increase efficiency on bike by expanding cadence range at lower intensity.
- 10min easy spinning to get legs moving (90+ RPMs)
- 3x30sec one-leg drill on each leg (unclip non-working foot from pedal and hold out to side). Use easy gear and try to make smooth circles applying even power throughout the full stroke. After completing interval on one foot switch to
other foot.
Main Set:
- 1x10min. Beginning at 60RPM increase RPMs by 5 every 1minute as follows: 60/65/70/75/80/85/90/95/100/105. Keep heart rate at zone 2 or below. No rest between sets.

-2 Spin ups: With light resistance, for 1 minute gradually increase cadence to maximum (as fast as possible with no bouncing). Hold your maximum for as long as possible. Recover for 1 minute or more.
10min easy spinning (90+ RPM) in small gear combination.

Sample Day 4
Easy Run, plus hill sprints

Run in zones 1-2 for 15 minutes
2 x 8 second hill sprints (100% effort) up a steep, 8% grade hill. Recover completely between reps.
zones 1-2 for remainder of time

Sample Day 6
Bike, Time Trial

Warm up: 20 minutes, building from zone 1 - zone 4. Include several 30 second accelerations.

Time trial: You will be performing a 30 minute all-out time trial. Find a flat out and back course of the apporpriate length (Green Valley Road works well). Start your heart rate monitor/gps and ride as fast as you feel you can sustain for 30 minutes (don't go out too hard at the beginning and slow towards the end--this will yield innacurate results). Ten minutes into the test, hit the lap button on your heart rate monitor.

Cool down: 10 minutes easy spinning .

Results: Make a note of your average heart rate for the last 20 min. This is a good estimate of your Lactate Threshold Heart Rate, and should be used in future training sessions. Also note the conditions during the test and your average mph (if you have a gps or bike computer). You can compare your results to a future test should you choose to perform another one.

Sample Day 7
Easy Long Run

Run in zones 1- 2 on a flat course if possible. Use this as recovery. Focus on quick cadence and good running form.

Sample Day 7
Time trial, 3 x 100

Warm up: 300 swim easy - moderate, 6 x 25 kick (10 sec. RI), 150 pull, 4 x 25 accelerations (20 sec. RI)
Main Set:
Swim 3 x 100 with 20 sec. rest between sets. Make sure you record your time for each 100. The goal is to swim at the highest average speed possible. The test is accurate when all three 100's are within 5 seconds of each other. Average the time for all three 100's and divide the average by three to establish your current 100 yard pace.
Cool down: 200 easy

Sample Day 9
Track workout, 1 x 1600, 4 x 800

Dynamic w/u
1 mile gradualy building pace to moderate (zone 3)
1 x 1600 @ 10k pace, 2 minute active recoveries
4 x 800 @ 3k - 5k pace, 400 jog recoveries
Cool down 1 mile and stretch