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6 week Triathlon Training Plan for Quarantine (COVID-19)

Author

Peter Wilby

All plans by this Coach
No Ratings

Length

6 Weeks

Plan Specs

triathlon intermediate

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Plan Description

This plan is designed for triathletes currently in quarantine due to CORVID-19

The aim of this plan:
To maintain and improve all body triathlon specific specific strength with a dry land focus on swim replacements whilst the pools are not open. Maintain base aerobic fitness using cycling and running but lessening TSS to help protect the immune system during these hard times. Good for sprint distance through to long distance triathletes.

Who this is for:
Triathletes who need their one allowed exercise session per day to be structured alongside training at home to best maintain fitness.

What you need:
This plan includes swim cord training however, it is not essential. All exercises and drills are accompanied with instructional video. There is no other equipment needed. You also are given access to the inner circle at (https://www.petewilbytriathlon.co.uk/forum) which is a closed forum for training plan athletes to communicate whilst following a plan.

What to expect:
The longer steady sessions are set using duration, however this could be reduced to suit your needs. I recommend doing no more than two hours in zone 2 for long steady sessions during these times.
There is a strength based work out on six out of seven days, three bike rides per week and two runs per week. High intensity training is included. One days is kept clear to do other things.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:10 hrs 0:30 hrs
4:05 hrs 2:00 hrs
1:50 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
1:10 hrs 0:30 hrs
4:05 hrs 2:00 hrs
1:50 hrs 1:00 hrs

Training Load By Week


Pete Wilby

PeteWilbyTriathlOn

Hi,

My name is Pete Wilby. I am triathlon and open water swimming coach based by the sea in Teignmouth, Devon, UK. I coach triathletes and open water swimmers from beginner, right through to World Championship level.

My mission is to coach with a holistic perspective that helps people to excel. To summarise my philosophy, I have designed the LENS acronym (Life, Endurance training, Nutrition and Strength). This is how I - and I hope you will too - will view training and coaching.

Sample Day 1

1:00:00
50TSS
P1 Easy run & Calf strength

WU: 1 mile or 10 minutes really easy jog then, 5x (inch worms, inch worms with cobra and downward dog, frog walks, frog walks with twists, back lunge and twists, two step lunge).

Main 30 minutes: 3x (08:00 easy run then 02:00 as 2x 1 minute single leg calf raises*)

*Facing the wall take one foot off the ground the raise the heal of the foot on the ground. Take care to keep heal over big toe. Focus on using the whole muscle and lifting heal high off the ground

CD: 5 minutes on foam roller

Sample Day 1

0:45:00
P2.85 Indoor bike

Aim: improve top end power
WU: 5 minutes Zone 2 (easy), 5 minutes single leg, 3 minutes Zone 4, 2 minute Zone 2 (cadence 100rpm),

Main:
4x (30s FAP (cadence FAP), 90s easy Zone 2 (cadence 80-100) 20s FAP (cadence FAP), 01:40 easy Zone 2 (cadence 80-100). 10s FAP (cadence FAP), 01:50 easy Zone 2 (cadence 80-100).

CD:
reduce intensity to Z1 and cadence to 60rpm for last 6 minutes then stretching

Sample Day 3

1:30:00
66TSS
3 - Bike endurance (HR) - 1.5h rolling on turbo in Z2 - BRICK

Aim: a simple, flattish, endurance ride to enjoy WU: let the intensity gradually rise to Z2 whilst watching cadence 2 minutes at 70rpm / 30s at 110rpm / 01:30 at 80rpm / 1 minute at 100rpm  / 02:30 at 90rpm / 02:30 at 95rpm Main: Stay in Z2. Don't worry if you go into Z3 or 1 at times but try to adjust your intensity to average Z2. Pick a route you like and focus on enjoying the ride. Stay on the drops or tri bars and routinely check your cadence is good, between 80-100rpm, unless climbing when you should aim to sit up and keep a relaxed grip on the upper bars with cadence above 60. CD: reduce intensity in last 5 minutes and gradually reduce cadence in last 02:30. Once off the bike find a good place to do the following four stretches: 1st) lay on back, feet flat on floor, knees 90 degrees – 1st gently drop knees to right, then left, keep moving from side to side ten times. 2nd) grab knees with hands and pull to chest so feet leave floor then circle the knees 10x one way, 10x the other. 3rd) on all fours, arch back, pushing chest to floor and head back, hold for 5 seconds, then arch towards the sky, tucking chin to chest, hold for 5 seconds, repeat both ways 5 times. 4th) lay on back again, wrap arms around shins, bring chin to chest and rock forward and back.

Sample Day 3

0:20:00
BRICK AFTER BIKE - P1.1 Easy (simple easy run)

WU: Turbo session Main 20 minutes: simple EASY run, HR Z2 CD: 5 minutes on foam roller

Sample Day 5

0:30:00
Cords - swimmers strength/endurance

WU:
10x clapping seal
10x chicken wings
10x up and in
10x streamline stretch
https://youtu.be/7rl5yPqHPmw

Cords set 3x:
15 chest press
15x standing row
15x tricep extentions
15x double bicep curl
15x shoulder fly
15x pec fly
15x back fly

CD:
static stretching

Sample Day 6

0:30:00
Dry Land Swim Set (HIT)

Aim: a follow along video with a warm up and cool down. The main set is to replicate a swim set:
4x (150 steady front crawl then 4x 25m sprints on 30s)


WU:
10x chicken wings
10x back stroke (ES)
5x frog squat and reach
5x frog walk and twisy (ES)
15s fast feet
5x grab knee reaches

Main:
4x
steady: 30s high knees / 30s grass hoppers / 30s supermans
Sprints: 4x (4 frog squat to streamline jump / 6x squat thrust / 8x shoulder taps)

CD: static stretching

Sample Day 6

1:30:00
66TSS
3 - Bike endurance (HR) - 1.5h rolling on turbo in Z2 - BRICK

Aim: a simple, flattish, endurance ride to enjoy WU: let the intensity gradually rise to Z2 whilst watching cadence 2 minutes at 70rpm / 30s at 110rpm / 01:30 at 80rpm / 1 minute at 100rpm  / 02:30 at 90rpm / 02:30 at 95rpm Main: Stay in Z2. Don't worry if you go into Z3 or 1 at times but try to adjust your intensity to average Z2. Pick a route you like and focus on enjoying the ride. Stay on the drops or tri bars and routinely check your cadence is good, between 80-100rpm, unless climbing when you should aim to sit up and keep a relaxed grip on the upper bars with cadence above 60. CD: reduce intensity in last 5 minutes and gradually reduce cadence in last 02:30. Once off the bike find a good place to do the following four stretches: 1st) lay on back, feet flat on floor, knees 90 degrees – 1st gently drop knees to right, then left, keep moving from side to side ten times. 2nd) grab knees with hands and pull to chest so feet leave floor then circle the knees 10x one way, 10x the other. 3rd) on all fours, arch back, pushing chest to floor and head back, hold for 5 seconds, then arch towards the sky, tucking chin to chest, hold for 5 seconds, repeat both ways 5 times. 4th) lay on back again, wrap arms around shins, bring chin to chest and rock forward and back.

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