TRI-SPORT SPECIFIC SPEED(Bike)-4 WKS
Michelle SmithAll plans by this Coach
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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.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|4:10 hrs||1:15 hrs|
|0:40 hrs||0:40 hrs|
|1:05 hrs||0:55 hrs|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
||4:10 hrs||1:15 hrs|
||0:40 hrs||0:40 hrs|
||1:05 hrs||0:55 hrs|