8.50 - TRIATHLON: Draft Legal - Advanced

Average Weekly Training Hours 10:01
Training Load By Week
Average Weekly Training Hours 10:01
Training Load By Week

This plan is for the Advanced 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! Good luck! Hunter

Sample Day 1
1:30:00
Welcome!

Welcome to your advanced 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

MS: 1 hour at endurance pace.

CD: 15 minutes

Sample Day 2
1:00:00
Sub-threshold with Bursts

WU: 10 minutes at L2 Endurance

MS: Nail it at your Lower L4 Lactate Threshold (about 93% FTP) for 40 minutes with bursts every 3 minutes to 150% of threshold watts and hold for 15 seconds then come back to previous L4 Lactate Threshold watts. Focus on breathing and relaxing, while still maintaining the watts.

CD: 10 minutes at L1 Active Recovery

Great job!

Predicted TSS 87, IF=.92

Sample Day 3
0:50:00
Mixed pace

WU:

100 swim easy.

50 kick easy.

100 swim moderate.

50 kick moderate.

100 swim building speed throughout.

50 kick building speed throughout.

MS:

300 constant, moderate pace. Rest 1 minute.

3 x 100 (20”) Start easy. Make each 100 faster.

200 constant, moderate pace. Rest 1 minute.

2 x 100 (20”) Start easy. Start easy. Make each 100 faster.

CD: 200 easy swim.

Total: 1650

Sample Day 3
1:00:00
30 minutes in heart rate zone 3.

Tempo. Warm up and then 30 minutes zone 3 heart rate continuous. Mostly flat. Heart rate will fall on downhills--that's OK.

Sample Day 4
0:55:00
Continuous swim

WU: 15 minutes alternating slow-fast pacing. Play with different strokes

while warming up.

MS: 35-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant?

CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling.

Total: 55 minutes

Sample Day 4
1:45:00
3x15 LT, Fast pedals

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 3x15 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

Sample Day 5
1:00:00
How you feel up to zone 4.

Run how you feel. If fresh--pick up the pace. No higher than zone 4 heart rate. If tired--keep heart rate in zones 1-2 only.

Hunter Allen
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Peaks Coaching Group, Inc.

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