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TRI-SPORT SPECIFIC SPEED(Bike)-4 WKS

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TRI-SPORT SPECIFIC SPEED(Bike)-4 WKS

Author

Michelle Smith

All plans by this Coach

Length

1 Week

Plan Description

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.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
04:10:00 01:15:00
Swim x3
00:40:00 00:40:00
Run x2
01:05:00 00:55:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
04:10:00 01:15:00
Swim
00:40:00 00:40:00
Run
01:05:00 00:55:00
Day Off
—— ——

Training Load By Week


Michelle Smith

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.


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Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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