X-Mas Training Camp

Author

Stephan Leuendorff

All plans by this Coach

Length

2 Weeks

Typical Week

2 Run, 2 Swim, 4 Bike

Longest Workout

1:10 hrs swim
4:00 hrs bike
1:45 hrs run

Plan Specs

triathlon intermediate advanced masters multi day tss based base period

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

This year the Christmas holidays are well suited for a training camp at home.
This plan is bike heavy ans targeted towards longistance and Half distance athletes !!
This plan is targeted at athletes that want to build a solid base over the holidays in order to be able to do a good camp in February or March /April. (See this 2 week plan https://www.trainingpeaks.com/training-plans/triathlon/longistance/tp-157435/2-week-triathlon-training-camp-plan )

Also if you want to take part in the various "Festive 500" challenges this plan will help you achieve this goal too.

Please make sure to be well rested before stating this plan, hydrate and refuel well after the sessions. This time of year os NOT the time to cut weight - especially then training hard!

If you don't feel well at the start on the workout - see if you feel better after 30min. If yes do only half of the workout. if you DON'T feel better go home and take a day off!

If the weather is too bad to ride outside I have provided an indoor alternative from "The Sufferfest". If you don't have Sufferfest Account yet - there is a 7-day trail available.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 14:59
Training Load By Week
Average Weekly Training Hours: 14:59
Average Weekly Breakdown

Stephan Leuendorff

Train Smart Coaching

http://slowtwitch.de/anja-stephan/stephan/

Back to Plan Details

Sample Day 1

1:45:00
110.6TSS
1:45h easy Jog

Start the Camp of with an ESY 1:45h run

You should feel fresh !
Remember this is to build a SOLID base - so don't over do it !!!
Consistency is king!

Sample Day 2

3:30:00
147.9TSS
Base - easy

3,5h easy in Zone 1 to 2 this early!
Remember this is to build a SOLID base - so don't over do it !!!
Consistency is king!

Indoor alternative: Blender 1:45h


Download all workouts as ZWO Files for Zwift here:
https://www.dropbox.com/s/0z1rg5slwwypgnb/Sufferfest%20workouts%20-%20Zwift.zip?dl=0

AFTER: HYDRATE AND REFUEL!!!

Sample Day 2

1:10:00
3200m
80TSS
IM 3200

Warm up Set- 1 x 300 easy fins 1 x 300 as 50 kick 50 swim fins 1 x 300 as 50 drill 50 pull, Main Set- 2x 1 x 100 free 25 sec rest zone 1 2 x 75 free 20 sec rest zone 2 3 x 50 free 15 sec rest zone 4 4 x 25 free 10 sec rest zone 5 1 x 400 pull buoy & paddles 1 min rest 1 x 100 kick, Sprint Set- 4 x 50 sprints fins & paddles @ 1:00, Warm down Set- 1 x 300 easy

Sample Day 3

4:00:00
169TSS
Ga1

4 h easy in Zone 1 to 2 this early!
Remember this is to build a SOLID base - so don't over do it !!!
Consistency is king!

Indoor alternative: ISLAGIATT 2h


Download all workouts as ZWO Files for Zwift
here:
https://www.dropbox.com/s/0z1rg5slwwypgnb/Sufferfest%20workouts%20-%20Zwift.zip?dl=0

AFTER: HYDRATE AND REFUEL!!!

Sample Day 4

1:00:00
80TSS
400 200 100 50 Block Optional

400 200 100 50 Block

OR REST IF too Fatigued It's better to rest an be able to do the following days fresh!


200m Einschwimmen
200m Technik├╝bungen
4 x (400m , 200m, 100m, 50m) Pause 30 sek Serien Pause 1:30 min

200m aus

Sample Day 5

3:00:00
126.8TSS
Ga1

3h easy in Zone 1 to 2 this early!
Remember this is to build a SOLID base - so don't over do it !!!
Consistency is king!

Indoor alternative: Local Hero 1:25h


Download all workouts as ZWO Files for Zwift here:
https://www.dropbox.com/s/0z1rg5slwwypgnb/Sufferfest%20workouts%20-%20Zwift.zip?dl=0

Sample Day 5

0:45:00
46.4TSS
45 min Brick in INDOOR do the run BEFORE the Bike !!

45 min Brick in INDOOR do the run BEFORE the Bike !!

Start the run easy and build into it - feel string at the end.

AFTER: HYDRATE AND REFUEL!!!

X-Mas Training Camp

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