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.
Warm up: 15-20 minutes spinning easy at 88-98 RPMs(cadence). End warm up with 4 pick ups= :30 FAST/1:00 EASY.
-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.
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.
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
10:00 STEADY MODERATE speed
WARM DOWN: Easy spinning remaining time.
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.
easy 10 minute or approx 1 mile run after bike.
-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
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.