This 15-week plan is for the experienced triathlete who has a solid base, competed in at least one iron-distance triathlon and is looking to improve on their performance. Before starting this plan you are capable of swimming 3 times per week at 45-60 minutes per session, able to cycle comfortably for at least 4.0 to 5.0 hours and should be able to run for at least 75 minutes. You should have enough time to work out 45 minutes to 2.25 hours per day during the week and 2 to 7 hours per day on the weekends. This plan will challenge you with your training so that you can reach a new level while participating in your Iron-distance event. The plan follows a 2 week build of training hours followed by a reduced volume rest week. The first week begins with 15 hours of training and peaks with week eight at 17 hours. Reduced volume weeks are at 8 to 10.75 hours. You are scheduled to swim 3 days per week, with the longest session building to 90 minutes. The weekend long ride starts at 5 hours and builds to 6.5 hours by week eleven. The long run starts at 75 minutes and builds to 2.5 hours. Each week will have one or two scheduled days off. These are very important in the schedule as they allow you to rest and repair, keeping you healthy and in good spirits. There are no strength session listed, but it is suggested that you complete a core strengthening routine several times per week and/or a couple of yoga sessions each week. It is suggested that you have a heart rate monitor for this plan and test and set your run and bike heart rate training zones before you begin the 15-week build. These are the tests that I suggest: BIKE—Complete a long warm-up. Then ride a 30-minute time trial all out, race-effort. Use a flat, out and back course. 10-minutes into the time trial punch the lap button on your heart rate monitor. Average heart rate for last 20-minutes predicts lactate threshold heart rate (LTHR). Also record distance covered or average speed. RUN--Warm up well. Then run a 30-minute time trial on flat course/track. Punch HR monitor 'lap' button 10-minutes into Time Trial. Average heart rate for last 20-minutes predicts lactate threshold heart rate (LTHR). Also record distance covered or average speed. Use the below zone ranges to set your run and bike training zones. Training Zones using Lactate Threshold Heart Rate (LTHR) Run Zones Zone 1 Less than 85% of LTHR Zone 2 85% to 89% of LTHR Zone 3 90% to 94% of LTHR Zone 4 95% to 99% of LTHR Zone 5a 100% to 102% of LTHR Zone 5b 103% to 106% of LTHR Zone 5c More than 106% of LTHR Bike Zones Zone 1 Less than 81% of LTHR Zone 2 81% to 89% of LTHR Zone 3 90% to 93% of LTHR Zone 4 94% to 99% of LTHR Zone 5a 100% to 102% of LTHR Zone 5b 103% to 106% of LTHR Zone 5c More than 106% of LTHR In week one of this plan, you will perform a swim test to set your training pace (100 yard or meter time). Following a warm-up you will swim 1000 yards/meters at a steady pace and from this time, get your 100 yard/meter time—in the workouts, this is your “T-Pace.” If you do not have a heart rate monitor, please see the supporting documents list for the “Rate of Perceived Exertion Chart.” Hydration and nutrition are very important in the overall plan with longer distance training and racing. Please see the supporting document “Fueling for long distance training and racing” for detailed information. Good luck, be safe and have fun training and racing. Supporting documents: RPE Chart: http://www.coachbuxton.com/Drills-FreestyleSwim.pdf Swim drills: http://www.coachbuxton.com/Drills-FreestyleSwim.pdf Terminology: Fueling for long distance training and racing: http://www.coachbuxton.com/Article-FuelingforTriathlon.pdf
Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.
WU: Start slow and gradually build pace/effort.
100 swim, 100 kick, 100 swim, 100 kick, 100 swim.
MS: This set will establish your “T-time.” After the warm-up, swim 1000 yards/meters at a constant pace and good effort—as if racing. Record the time in your log. Record your average pace per 100. This pace will be called your “T-pace.”
CD: At and easy pace/effort swim 700.
Run a hilly course. Heart rate in zones 2-3 on uphills. Otherwise heart rate in zones 1-2. Avoid heart rate zones 4-5. Take it easy on the downhills.
Keep heart rate in zones 1-3 on a rolling course. 'PROUD' form. Allow heart rate to gradually rise to zone 3 as pace builds, but don't force it up.
WU: 300 done as 50 swim, 50 drill.
6 x 100 moderate (10”).
6 x 100 moderate (10”).
6 x 100 moderate (10”).
600 steady pull.
6 x 50 kick easy with fins.
BT: Tempo intervals. Warm up for 15 to 20 minutes and then on the road or trainer complete 4 x 6 minutes in the 3 zone (2 minute recoveries). Relax! Smooth pedaling. 80-90 rpm. Aero position. Easy spin for the cool-down.
Swim alone. Very easy recovery swim. Work on form.