Pleasant Prairie Youth Elite Cup (13-15)

Author

Ted Ramos

All plans by this Coach

Length

8 Weeks

Typical Week

3 Run, 3 Swim, 2 Bike, 1 Day Off

Longest Workout

0:45 hrs swim
1:30 hrs bike
0:40 hrs run

Plan Specs

triathlon

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

This plan will prepare the Youth athlete (13-15) who is planning to race draft legal triathlon giving them the fitness and skills to swim in the pack, build confidence to ride in a peloton, and run fast after the swim and the bike.

This 8 week plan will prepare the athlete for any draft legal race that is the Youth Elite Cup distance. 375 M swim, 10 k bike and 2.5 k run.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:06
Training Load By Week
Average Weekly Training Hours: 05:06
Average Weekly Breakdown

Ted Ramos

Ted Ramos

What the athlete can expect from me is that they are getting an experienced coach with many years experience leading people to their goals.

Each athlete seeks out different qualities in a coach, but my athletes typically seek out structure, accountability, teaching, analysis of data, strategy and emotional support to varying degrees.  

Back to Plan Details

Sample Day 1

0:30:00
Drill work

warm up
5 min building pace from a slow jog to moderate tempo
main set
Do the following set 4 times:
High knees for 20 yards then run fast for 40 yards
Butt Kickers for 20 yards then run fast for 40 yards.
skip for height 20 yards then run fast for 40 yards.
Skip for distance 20 yards and then run fast for 40 yards.
Cool down
5 min easy jog
stretch

Sample Day 2

0:30:00

warm up
100 swim
100 pull
100 kick
100 swim
main set
8 x 25 sprint on 1 min send off
500 at best pace. record time.
Cool down
4 x 50 easy

Sample Day 2

0:30:00
Sprints

Ride 30 min. outside.

Skills to work on - Standing while riding.

Fitness to work on - sprinting ability

warm up
while riding along, stop pedaling when the pedals are in the 3 and 9 o clock position and coast while standing for 5 seconds. Arms and legs should have a slight bend and be relaxed. Repeat several times.

Main set
from a rolling start, shift to the next harder gear, stand and sprint out of the saddle for :10. recover for several minutes by pedaling easy.

perform 4 sprints

Cool down
easy ride home

Sample Day 3

0:40:00

2 x 100 free
4 x 25 kick
8 x 50 as 25 drill, 25 free
Main set
8 x 50 fast on :20 rest
4 x 100 fast on :30 rest
Cool down
6 x 50 mixed stroke

Sample Day 4

0:45:00
:40s and 4s

warm up
10 min building pace. Include 3 x :30 spinning fast against a light resistance on :30 rest.
Main set
2 x :40 going as hard as you can go. Keep the cadence up. Recover for 5 minutes after each effort.
2 x 4 min at a hard effort. you should be breathing hard. keep the cadence up throughout. on 4 min rest.
Cool down
2 min fast spin against a light resistance
5 min easy relaxed pedaling

Sample Day 4

0:10:00

After the ride, change into your running shoes and run easy for 10 min.

Sample Day 6

0:45:00
Skill work - riding a straight path

45 min ride outside.

Skill to work on today - riding in a straight line

Find a straight path free of traffic. Riding along a painted line practice the following progressions throughout your practice.

Ride in a straight line while looking over your left shoulder.
Ride in a straight line while looking over your left shoulder.
Ride in a straight line while taking one hand off the bar.
Ride in a straight line while reaching into your back pocket to take out a gel.
Riding in a straight line while reaching for your water bottle and taking a drink.

Stay relaxed. Hold a cadence of 85-95 rpm throughout.

Pleasant Prairie Youth Elite Cup (13-15)

$99.99 - Buy Now