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WCEC - Triathlon Indoor Training Plan - 4 weeks

Author

Tim Edwards

All plans by this Coach

Length

4 Weeks

Plan Specs

triathlon beginner intermediate advanced masters time goal multi day hr based strength

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Plan Description

Use this heart rate based indoor training plan to keep you sharp during a month of poor weather, work responsibilities, or other reasons for keeping your training rooted in the pain cave.

Core strength is important for triathletes and this plan addresses your core thru a series of illustrated workouts.

All you need is an indoor trainer (smart or dumb), a heart rate monitor, a treadmill, some workout bands, and some towels to keep the sweat our of your eyes! Enjoy!

Created by Coach Tim Edwards of West Coast Endurance Coaching (www.wcecoaching.com)

Coach Tim is a Level 2 Triathlon, Swimming, and Cycling coach who is also certified in running. He is a former multi time state champion in cycling (3 different disciplines) as well as an elite amateur triathlete.

"Coach Tim has a way of working with athletes that seems to work for every athlete. He brought me a new understanding of the sport of triathlon and has shown me the path to success. I could not imagine a coach that is more caring and committed to his athletes than Coach Tim." - Mack



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:51 hrs 1:49 hrs
2:27 hrs 1:28 hrs
1:30 hrs 0:30 hrs
0:40 hrs 0:20 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
3:51 hrs 1:49 hrs
2:27 hrs 1:28 hrs
1:30 hrs 0:30 hrs
0:40 hrs 0:20 hrs
—— ——

Training Load By Week


Tim Edwards

North Coast Endurance Coaching

Level 2 USAT & USAC Coach who specializes in identifying tomorrow's Olympians from Youth, Junior, & Collegiate athletes. Coaches all levels of athletes from AG to Seniors.

Traditional Coaching, Coached Workouts, Skills Clinics, Training Plans, & Training Camps. Certified with USA Triathlon (L2), USAT Youth & Junior, USA Cycling (L2), ASCA / USA Swimming (L4), & USA Track & Field.

See www.NCEcoaching.com for more details.

Sample Day 1

1:00:00
Test - 20 min TT, Bike (Heart Rate)

Follow this protocol exactly. This should be done on an indoor trainer or a smart so it is repeatable.
Warmup 20 minutes into HR Zone 3.
3 x 1 min high cadence, 100+ rpm (1 min RI)
5 min EZ riding
5 min all out riding race pace effort.
10 min EZ riding
20 min Time Trial - This is the important part! This should be as hard as you can sustain for the time and should be at the hardest pedal force you can maintain for the duration.
Cooldown with EZ riding for 10-15 min until your HR is down to HR Zone 1.
Use your average heart rate for the 20 minute interval and multiply by 0.9. Use this as your lactate threshold (LTHR). Plug this into an online calculator such as: https://datacranker.com/heart-rate-training-zones-calculator/
to determine your HR zones.

Sample Day 2

1:03:00
42TSS
Treadmill - Endurance, 2x10 & 3x5min

Warmup for 10 minutes into Zone 1-2. Run 2 x 10 min in Zone 2-3 with 1 min RI (Rest Interval) to Zone 1. Use 0-1% incline. Run 3 x 5 min in Zone 2-3 with 2 min RI. Use 2-5% incline. Cooldown for 5 minutes and stretch.

Sample Day 2

0:30:00
Indoor Swim Session

Open the attached document (NCEC-Stretchy Swim.pdf) by clicking on the paperclip in the upper right corner of the box and choosing it from the list.

Sample Day 3

0:30:00
17.5TSS
Indoor Bike - Cadence

Warm up on the indoor bike for 5 minutes by pedaling with easy resistance.
Ride with a cadence of 80-100 rpm for 15 minutes with a light intensity. 3 on a scale of 1-10.
Cool down for 5 minutes using an easy gear and a low intensity.

Sample Day 3

0:20:00
Core - Awesome Abs

Open the attached document (NCEC-Awesome Abs.pdf) by clicking on the paperclip in the upper right corner of the box and choosing it from the list. Perform the set of exercises 1-3 times.

Sample Day 5

0:53:00
31.2TSS
Indoor Bike - Endurance #4 (Big Chainring)

Warm up: 5 min - Pedal with easy resistance at 90 rpm or more. 10 min - Pedal with a smooth pedal stroke. As you come across the bottom of the stroke, pull back towards the back of the bike (Scape mud from your shoes). Try not to push down on the pedals. Main: 4 x 5 min. Raise the front wheel 4-6 inches from the horizontal. Use the big chain ring and choose a gear to stay in Zones 2-3. 2 min RI between reps. Cool Down - 10 min easy spin

Sample Day 5

0:30:00
Indoor Swim Session

Open the attached document (NCEC-Stretchy Swim.pdf) by clicking on the paperclip in the upper right corner of the box and choosing it from the list.

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