8.1 - TRIATHLON: Race 12 Weeks by Hunter Allen

Average Weekly Training Hours 05:54
Training Load By Week
Average Weekly Training Hours 05:54
Training Load By Week

This plan is for beginner to intermediate triathletes racing Sprint and Olympic distance triathlons. The plan will cover 3 months of the athlete’s selected race season (i.e. May/June/July OR June/July/August), and allows for weekend racing customization within the 12 week training block. This plan is for someone with 10 to 13 hours a week to train swimming, cycling and running. Training with a power meter, heart rate or perceived effort will allow the athlete to stay in the correct training zones while preparing for the next triathlon event. Scientific and accurate tapering methods will be used for pre-race workouts and will offer A, B or C options to accommodate for either Saturday or Sunday races, training or rest weekends.

Sample Day 2
1:34:59
45 minutes Tempo 2x10 FTP

WU: 10 minutes, spin easy on the bike building up to Endurance zone (Power Z2, HR Z2, RPE 2-3)

MS: 45 minutes Temp (Zone 3, HR Z3, RPE 3-4)
then do 2 x 10 minutes at FTP zone (Power Zone 4, HR Z4, RPE 4-5) with 5 minutes rest between each

CD: 15 minutes cool down in Zone 1, HR Z1, REP <2

Sample Day 2
0:50:00
1829m
500s Endurance

WU: 100 easy loose MS: 3x500 zone 2-3 (1:00 rest) 3x100s at TT pace (1 min rest) CD: 100

Sample Day 3
0:45:00
Step ups

Step-ups.
Warm up building to zone 3 heart rate.
Hold for 15 minutes.
Then step-up to zone 4-5a heart rate for 5 minutes. Step back down to zone 3 heart rate for 5 min.
Repeat 2 more times
Keep a relaxed form. Cool down.

Sample Day 4
0:49:59
1349m
75s Decending

WU:
100 easy
50 pull, 50 kick, 50 swim done twice.

MS: Recoveries are indicated in parentheses as seconds.

4 x 75 descending times (30”).

50 kick easy.

4 x 75 descending times (30”).

50 kick easy.

4 x 75 descending times (30”).

50 kick easy.

1 x 75 fastest of workout (easy 25 swim).

CD: 100 easy swim.

Total—1375

Sample Day 4
0:40:00
Long run to build endurance

Sample Day 5
1:10:00
Tempo with Bursts, 2x15

WU: 15 minutes steady and smooth, getting the legs going (Power Z2, HR Z2, RPE 2-3)

MS: Then do 45 minutes at Tempo pace, (Power Zone 3, HR Z3, RPE 3-4) NOT race pace, but a notch below uncomfortable, but do-able.

Within this 45 minutes, do 20 bursts to FTP/Lactate Threshold (Power Zone 4, HR Z3, RPE 4-5) and hold there for 20 seconds, then recover to previous Temp pace.


CD: Cool-down for at least 10 minutes. Power Zone 1, HR Z1, REP <2


Riding at your tempo pace is so great for you, it will really make you faster and faster!

Sample Day 6
1:30:00
Tempo reps run-walk

Tempo repeats.
Warm up 9 minutes and then walk 1 minute.
At 10 minutes start a 9-minute run in the HR 3 zone. Then walk 1 minute for recovery.
Repeat this 9-run - 1-walk pattern 4 more times. Relaxed form! Listen to breathing.

Hunter Allen
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Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

We have many service levels that we offer. Please see detailed descriptions on www.peakscoachinggroup.com We also consulting and provide custom coaching weekends.