This 12 week training plan is an introduction to multisport training. Simple sessions to follow in order to prepare you for your first standard (Olympic) distance event in 12 weeks.
Run on a flat to gently rolling course. After a thorough warm up increease the pace slightly to maintainintensity for main effort. Finish comfortably. Used during base period as depletes the legs for high intensity workouts.
Heart rate should stay low for all speed skills workouts. Your goal is to train correct neutral firing patterns. Stop any skill workout when you become fatigued and cannot continue with perfect technique. Ride on a trainer. Warm up for 15 minutes. Pedal for 30 seconds with your left leg only, 30 seconds with your right leg only (rest your oposite leg on a chair) increase rpm by 5 and spin for 1 min with both legs. Do 7-10 sets with 2-3 minutes of recovery between each set. work to eliminate the dead spot in your pedal stroke. Any clunking sound from your chain inidcates a dead spot.
Warm up well on a flat course or trainer. Ride 4-5 x 6 mins in heart rate zone 3 or cp 90 (2 min recovery). Otherwise ride in heart rate zone 1-2. Focus on smooth pedaling at 90-100 rpm. stay in the aero position.
Do these work outs on soft flat terraine such as a packed dirt or gravel trail an run in zone 1. Keep all movements quick and light. These may also be done on a treadmill at 1 degree incline.