Alcatraz Triathlon Plan, 8 Weeks To Race Day With No Guesswork! (Copy)
Author
Ben Greenfield
All plans by this CoachLength
8 Weeks
Typical Week
3 Custom, 5 Other, 2 Swim, 2 Bike, 2 Run, 1 Strength, 1 Brick
Plan Specs
triathlon advanced
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Summary
This 8 week training plan from coach Ben Greenfield is designed to allow you to be 100% prepared for the Tri-California Alcatraz Triathlon, and works for the beginner to advanced triathlete, including training options and intensities for all levels. It's designed to give you exactly what you need to do in those crucial 8 weeks leading up to the race, and includes full and detailed instructions for each workout to do throughout the entire week, with zero guesswork involved! 50% discount included for any Tri-Californa race registrants...
Sample Day 1
Choose 2-3 days of this week and complete the following 5 minute protocol in the shower a fasted state: 10 seconds warm, 20 seconds cold for 10x through. In addition, choose one day per week and do either A) 10 minutes icy cold shower or (better) B) 15-20 minutes full body cold water immersion.
Sample Day 1
20-30 minutes of light cardio in Zones 1-2, prior to breakfast. Options include yoga, fast walking, cycling, elliptical, swimming or hiking. Goal is to burn fat and lean up. Eat breakfast after. Cup of coffee before is OK. If you can't get this done in the morning, do after dinner, and don't eat anything afterwards.
Sample Day 1
Need help from Ben Greenfield or any of the other GreenfieldFitnessSystems.com coaches to get you ready with personalized nutrition, supplement, training or other customization? We''d be happy to help you via a personal one-on-one consult. Just go to http://greenfieldfitnesssystems.com and then choose a 20 or 60 minute consult, or a coaching plan, whichever you'd prefer. We can schedule ASAP after you get that, and work with anyone, anywhere in the world!
Sample Day 1
Testing, Reboot & Recovery Week. Try to go as low carb/high fat as possible on this week, and let the body totally recover. Doing cross-training or playing a higher number of alternate sports is also OK for this week. Save energy for the swim/bike/run tests!
Sample Day 2
1) Swim an easy warm-up of between 600m and 1000m including a variety of technique drills and a few short efforts to lift your heart rate.2) Perform a 400m time-trial from a push (not a dive), count your laps right and accurately time it!3) Swim 5x100 very easy repeats with full recovery. Just to clear lactic acid from the muscles. Backstroke or breastroke or kicking is fine.4) Perform a 200m time-trial from a push, again with accurate timing. 5) Easy cool-down
To find your CSS pace in time per 100m from your results the easiest way is to use the simple calculator at: www.swimsmooth.com/css. Or, if you would like to run the calculation yourself you can calculate your CSS pace as:CSS (m/sec) = (400 - 200) / (T400 - T200)Where T400 and T200 are your 400m and 200m times in seconds. Then convert your speed from m/sec into time per 100m :CSS (sec/100m) = 100 / CSS (m/sec)
Sample Day 2
Go to http://www.bengreenfieldfitness.com and do a search for yoga. Check out and educate yourself on your options. Class at gym is fine, as is yoga at home. Goal is 45-60 minutes total.
Sample Day 2
20-30 minutes of light cardio in Zones 1-2, prior to breakfast. Options include yoga, fast walking, cycling, elliptical, swimming or hiking. Goal is to burn fat and lean up. Eat breakfast after. Cup of coffee before is OK. If you can't get this done in the morning, do after dinner, and don't eat anything afterwards.