2012 F25-29 Age-Group World's Taper Plan

Average Weekly Training Hours 05:51
Training Load By Week
Average Weekly Training Hours 05:51
Training Load By Week

This taper plan was designed for one of my athletes for competing at the Olympic distance 2012 Worlds Age-Group Championship in New Zealand. She competed in the Female 25-29 age bracket. Her background was in swimming and the plan for the year was focused on improving her running and cycling. This taper is 3.5 weeks long has plenty of high intensity high rest workouts.

Sample Day 1
0:48:00
Bike - Spin-Up Drill - 0:48

Warm-Up:
15 minutes of easy spinning (90-95 rpm)
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Main-Set:
2 [ 4 x (45-seconds (90-95 RPM), 15-seconds (MAX Cadence with no bouncing) + 5-minutes easy spinning ]
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Cool-Down:
15 minutes of easy spinning (90-95 rpm)

Sample Day 2
1:15:00
AM - Master's Swimming (Medium-Distance Focused)

Sample Day 3
1:30:00
Bike Session - 6 x 30sec @ Max - 1:30 hours

W/U 20-30min Easy with some up tempo sets. . Main Set: . 6 x 30sec @ 100% effort with at least 3-4min recovery spin between sets. Try to keep cadence between 75-85rpm on the main sets wich may lead you to do these on a slight incline. . W/D with left over time at 90-100rpm at Zone 2 effort levels.

Sample Day 3
1:00:00
Running Drills - Accelerations

Warm-Up:

15-minutes

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Main Set:

10 x 10k pace for 20-seconds, then 4 minutes easy jog

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Cool-Down:

10-minutes easy jog

5-minutes walking

Sample Day 4
1:15:00
Bike with Sprints (6 x 30sec max effort) 1:15 total

Bike with Sprints . 1:30 hours . Remember to do a good W/U before starting the main set 10-15min, included in your warm-up should be 30-seccond accelerations both in and out of the saddle. Maintain a cadence of between 90 and 100 RPM. Accelerations should be at or near race pace. . Main Set: 6x . 5 minutes @ race pace, power, or effort @ race cadence. The first and last 15 seconds of each interval are at maximum effort. Recoveries are an easy spin for 5 minutes. . W/D with left over time in a high gear with a high cadence. During the warm-down, practice taking feet in and out of shoes. Be sure to look forward as much as possible while doing this to avoid crashing. . The goal of this session to develop 15 second power for acceleration out of turns and 5 minute power for time-trial efforts.

Sample Day 4
1:15:00
AM - Master's Swimming (Medium-Distance Focused)

Sample Day 6
1:35:00
Long Bike + 5 x (5min with 30sec on 30sec off) - Z3+Z6 - 1:35

Long Bike Session 1:35 total . W/U 10-20min easy spin @ 90rpm+ with Mixed Terrain @ Z2-Z3 effort . Main Set: x 5 . 6min with (30sec on at Z6 and 30sec off at Zone 2-3) . Focus on good form and holding and even pace, if you are starting to struggle with the sets slow down the 30sec on parts of the set. if you are still having trouble move it out to 30 sec on 45 sec off. . keep cadence high 90rpm+ remember to stand and stretch out once after every 5min set so you do not tighten up. . W/D 10-15min easy spin @ 90rpm+ with Mixed Terrain.

Alan Murphy
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TriGuy Multisport Triathlon Coaching, LLC

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