TRI-SPORT SPECIFIC SPEED(Bike)-4 WKS

Average Weekly Training Hours 05:55
Training Load By Week
Average Weekly Training Hours 05:55
Training Load By Week

This sport specific 4 week plan is designed to increase leg strength, power and speed on the bike and improve your training/racing averages up to 2-5mph depending on your cycling background. Use this 4 week plan to enhance your current triathlon 'off-season' or current seasion training. Can be inserted into or in place of any 4 week or more progressive build plan, and can be used up to 3 times back to back.

This plan includes cross training days in swimming and/or running so you should have completed at least 1 triathlon prior to using this program. Also this plan assumes you are using a road bike which properly fits your body and can maintain min. speed of 15 mph for 10 miles or more.

Sample Day 1
1:00:00
Cycling Test 1:00 total

Warm up: 15-20 minutes spinning easy at 88-98 RPMs(cadence). End warm up with 4 pick ups= :30 FAST/1:00 EASY.

MS:
-10 minutes at moderate speed 85 or more RPMs
-2 minutes easy at 88+ RPMs
-TEST: 6 mile time trial ALL OUT entire time (record time in post activity comments)
CD (cool down): Easy spin at 88+ RPMs for remaining time.

Sample Day 2
0:55:00
TEMPO INTERVALS (5:00)

WARM UP: 5min. walk; 5min dynamic moves; 10min. jog easy building to moderate.

MAIN SET: 4 x 5 mins @ ZONE 3 EFFORT (10K pace) w/1 minute recovery (recovery = walk or easy jog) between 5:00 intervals

WARM DOWN: jog easy and end with walking for remaining time. Stretch calves, quads, hamstrings, glutes as needed afterwards.

Sample Day 4
1:15:00
BIG CHAIN RING INTERVALS

WARM-UP: 20:00
10 mins easy build to moderate, followed by 4x Pickups (:30 FAST; 1:00 EASY) followed by 5:00 moderate spin big chain ring.

MAIN SET- BIG CHAIN RING-FRONT:
3 ROUNDS = 21:00
1:00 MAX
2:00 EASY
2:00 MAX
2:00 EASY

10:00 STEADY MODERATE speed
5:00 EASY
5:00 FAST

WARM DOWN: Easy spinning remaining time.

Sample Day 5
1:00:00
STEADY MODERATE TRAINER OR ROAD

Stay at comfortable pace entire ride. Work on pushing forward with your toes and 'scraping the gum from the bottom of your shoe' on each pedal stroke.

Sample Day 5
0:10:00
OPTIONAL Transition Run

easy 10 minute or approx 1 mile run after bike.

Sample Day 6
0:55:00
CYCLING STRENGTH/POWER LADDER

Warm up:
-15 mins easy spin at 88+ RPMs
-4 x (:30 Pickups/:30 recovery)
-5:00 LOW BRO HARD EFFORT; 2:00 EASY
-4:00 LOW BRO HARD EFFORT; 2:00 EASY
-3:00 LOW BRO HARD EFFORT; 2:00 EASY
-2:00 LOW BRO HARD EFFORT; 2:00 EASY
-1:00 LOW BRO HARD EFFORT; 2:00 EASY
CD: Easy for remaining time

Sample Day 7
0:40:00
OPTIONAL Aerobic SWIM

10:00 easy warm up- include some kicking, pulling, drills. What swim drills have you done?
10 x 100 easy to mod-steady pace(Z2) freestyle
30 sec. rest between.
8 x 25yds. Alternate Easy/Fast ea. 25. Rest :20
5:00 easy swim to cool down- fins opt'l.

Michelle Smith
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TeamWorks

Swimming:Stroke Fundamentals, Improved efficiency, Open water strategies, improve competitive edge.

Triathlon: Fundamentals, Advanced training sessions-beginners to elite, Race pacing strategy, Mental preparation, Improve competitive edge (swim smooth, bike strong, run fast).

Single-sport and multisport training plans Sprint to Ironman @ $75 to $200 per month. One-on-one sport specific coaching @ $45 per hr or pkg deals. 1/2 day group swim clinics (pool or open water) $75. Prepare ATP $50.