4 Week Introduction to Triathlon Training
Author
Scott Berlinger
All plans by this CoachLength
4 Weeks
Typical Week
2 Bike, 3 Run, 2 Swim, 1 Strength, 1 Day Off
Longest Workout
1:15 hrs swim
1:31 hrs bike
1:15 hrs run
Plan Specs
triathlon beginner intermediate advanced multi day power based hr based pace based strength
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Summary
Includes Structured Workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
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Full Throttle Endurance is the most winning triathlon team in the Nation. The coaches from this 2017 Division 2 National Championship winning team has put together a 4 week training plan that prepares your body for future triathlon training. Here we calculate your aerobic paces for each discipline, we introduce you to training terms and methodology, and show you how to train at these aerobic paces properly. Get ready for a crash course in triathlon training.
You will need:
A Bike, either indoor spin bike or your own, with a power meter
A Pace clock or watch for the Pool
HR monitor for running
App to track distance or GPS watch
Stats
Sample Day 1
25 min easy pace Z2 60% of known FTP
3x1 min fast pedaling RI: 1 min. (1st 96, 2nd 100, 3rd 105 in Zone 2)
5 min easy riding Z2 60%
Main Set:
5 min all out effort
10 min easy riding 60%
20 min time trial
Cool down
15-20 min
Sample Day 2
Warm Up 10 min,
10 min easy Dynamic Leg Drills:
2 sets:
10 reps Walking knee to chest stretch
10 reps Walking lunges
10 reps body weight squats
10 reps leg swings in front of and behind body
10 reps leg swings across the body
10 walking heel to butt stretch
30 min Run done at 180-Age Heart Rate. this will feel very easy but it's a great measure for fintess.
Sample Day 3
Wednesday swim: Dec 6th 2017
Warm Up :
300 choice at least 100 kick; 300
Tech Drills = ;400
100 3 stroke
100 finger-tip drag
100 3 stroke
100 Catch up touch
Main Set:
finding and setting AP 100s;
4x 50 kick; R=10; 200
10x 50 swim @ 1:00; repeat 10 in a row same pace (conversational and be honest); 500
100 kick; 100
6x 100 AP @ R = 15 sec; If you can't repeat, your AP is wrong; 600
R= 2:00
Now put it to the test @
300 AP
Warm Down: Easy TBD 100
Total = 2500
Sample Day 4
Sample Day 5
Cardio:
1/2 mile loop at AP (Aerobic Pace)
Core: try to rest only 15" inbetween
30 sec plank
60 sec plank
60 sec plank
80 sec plank
30 sec plank right side
30 sec plank left side
30 sec plank right side
30 sec plank left side
Crossovers 4x 10 switch
(On your back, left arm overhead reach to extended right foot)
2x 20 reverse crunches
Cardio:
1/2 mile loop at AP (Aerobic Pace)
Shoulders and Squats
15 Squats with overhead Reach
3x Theraband (15x Press / Front / Side raises )
Cardio:
1/2 mile loop at AP (Aerobic Pace)
Single Leg work:
3x Lunges length of the green; 2nd and 3rd sets arm up full extension
Band work (band around thighs walking sideways)
Abduction and Adduction 3x 10 steps right, 10 steps left
Cardio:
1/2 mile loop at AP (Aerobic Pace)
Total Cardio = 2 1/2 miles