2014 Youth Elite & Junior Regional Cup Plan

Average Weekly Training Hours 03:49
Training Load By Week
Average Weekly Training Hours 03:49
Training Load By Week

This plan is intended for the experienced youth and junior triathletes seeking to race ITU style (draft legal) triathlons. It is designed specifically for youth ages 13-19 years olds who desire to compete in youth elite and junior regional cup races; and are seeking to compete at a more competitive level. The plan is designed to improve your performance while preparing to compete at an advanced level. This is a detailed weekly plan, with the ability to do group or club workout sessions to help you improve on your basic non-draft and draft legal level of training and experience and provide a formal periodized triathlon program for draft legal racing. You should be able to train 5 days per week with some days consisting or two workouts in order to start this plan. These workouts will follow a periodization approach to your training. At the end of this plan you will be ready to perform at a higher level during your youth elite distance triathlons. This plan has the following workouts: -Ocean/ open water swims -Computrainer or stationary trainer sessions -Trail runs Basic qualifications: In good health with no health problems, or cleared by a licensed physician Able to swim 500 meters without stopping Comfortable riding any type of bicycle for 10 miles Able to run 5 kilometers without stopping

Sample Day 2
0:15:00

Lay out your gear like you would for a race..towel first. Focus on putting equipment in order for the events. Make sure you are organized and only have gear you will use. Walk through transition one; swim to bike (T1) then run through it until you are comfortable and smooth. Next walk through transition two; bike to run (T2), then run through it until you are comfortable and smooth. Speed is key, must be smooth to be fast.

Sample Day 2
0:20:00

Conduct warm up and stretching before swim workout. Start by doing arm, shoulder and hip rotations. Then conduct easy stretches. Before workout make sure there is a lifeguard or adult supervising your training.
Swim continuous laps for 8 minutes, rest for 2 minutes and repeat lap swim for 8 minutes. Cool down for 2 minutes.

Sample Day 3
0:18:00

This workout is design to help you adjust to running after the bike. It's call the bike to run transition, or T2. Running after biking can be a challenge so practice makes the transition easier and gives you an example of what you can expect in a race.

Warm up before exercising with arm, shoulder and hip rotations and then light stretching. Bike for 3 miles in a controlled area and follow it with a 800 meter to 1 kilometer run preferrably on a track or flat area.

Sample Day 5
0:25:00

WU 5-10 minutes, easy spinning in an easy gear, stay on small cogs. Ride for 15 minutes at 85-90 RPMs, work on shifting gears and drinking from your water bottle with one hand. Focus on your surrondings as you ride, stay alert. 5 minute cool down (CD).

Sample Day 6
0:20:00

Conduct warm up and stretching before swim workout. Start by doing arm, shoulder and hip rotations. Then conduct easy stretches. Before workout make sure there is a lifeguard or adult supervising your training.

Conduct a 50 meter warm up; then do 12 X 25 meters intervals with a 30 seconds rest between sets. Cool down with a 50 meter easy swim.

If you are a good swimmer conduct this as 12 X 50 meter swim workout with 45 seconds rest intervals between sets for a 600 meter swim workout.

Sample Day 7
0:20:00

WU by doing drills, run in place for 20 sec, followed by 20 sec kick backs, followed by 20 seconds rapid bounces use the balls of your feet for push off.

Run one lap on the track for addtional warm up, easy run, then run a 2 K at race pace. Focus on turn-over rate, cadence around 90 RPM per left foot strike, pump your arms and relax your stride, shorter steps and a faster turn-over rate. Cool down with 1 lap or 1/4 mile cool down bring your heart rate down.

Sample Day 9
0:25:00

Be sure to warm up muscles before conducting this training. Make sure you do arm and shoulder rotations and hip rotations before stretching. Once you have completed your stretching then conduct the training session. Make sure there is a lifeguard or adult supervising your training.

200 meter warm up, then 4x50 catch ups, 4x50 fist drills, 4x50 pull buoy, 4x50 one arm drills; then 200 cool down. Make sure you focus on good technique. 30 seconds rest interval (RI) between each set of 50s.