This plan is for the Intermediate Draft Legal Triathlon competitor. The focus of this 8 week program is on the different demands you will see regarding cycling in a draft legal triathlon verses a standard triathlon. I have spent time looking into the different demands on the cycling end between draft legal and your standard triathlon and this plan puts those findings into a plan for you. Compared to a standard triathlon plan, you will see more cycling and focuses on different zones. In order to get the most of your draft legal plan, make sure you follow the plan day by day and push through those double days! This 8 week program will prepare you for any draft legal triathlon and will have you ready to create your best performance!
Welcome to your intermediate draft legal triathlon training plan!!
Today is going to be an easy day, just riding and getting ready for the week ahead:
WU: 15 minutes in L2 Endurance.
MS: 1 hour in L2 Endurance.
CD: 15 minutes in L1 Active Recovery.
WU: 15 minutes easy, just getting the legs moving and ready for some work at L2 Endurance.
MS: 40 minutes and just ride with watts at L3 Tempo. It's a steady fast pace that's not easy but not at your max sustainable pace either.
Then ride 10 minutes with watts at L2 Endurance.
Then do another 10 minutes at L4 Lactate Threshold. Reach for at level 4 watts for the whole 10 minutes and make your cadence 5 rpm higher than your normal cadence.
CD: 15 minutes easy spinning in L1 Active Recovery.
Tempo. Warm up and then 30 minutes zone upper 2/3 heart rate continuous. Mostly flat. Heart rate will fall on downhills--that's OK.
2 x 100 descending times (30”).
2 x 50 kick with second one faster (30”).
3 x 200 fast with 50 kick easy between 150s.
100 kick steady.
CD: 100 easy swim.
WU: 15 minutes at L2 Endurance
MS: Spin on the trainer with 10 fast pedals for 1 minute each at L3 Tempo. Cadence over 100rpm, rest one minute between each.
Also get in 2 x15 at Sub LT, Lower L4 Lactate Threshold (90-95% FTP) for 5 minutes between each at L2 Endurance.
CD: 10 minutes at L1 Active Recovery
WU: 5-minute swim with your choice of kicks and swims.
Drills: Focus on how well you do the drills, not on how fast.
Set #1 scull front, set #2 scull chest, set #3 scull back
3 x (3 x 50 done as 25 skull, 25 distance per stroke emphasis).
MS: Using the “feel” for the water you just developed:
500 swim at moderate/aerobic effort.
Kick 200 moderate effort.
CD: 5 minutes of kicks and swims.
Tempo finish. The first part is a warm-up at heart rate zone 1-2. The last 3 miles are at next race goal pace. Walk 5 minutes for cool down.
What was your goal-pace heart rate?