Description
Triathlon: Olympic Distance Race, Intermediate: 4.75 to 7.0 hrs/wk - Crash Plan
Author: Gale Bernhardt
6 weeks - $39.95 (There is a 10% discount when ordering from Gale Bernhardt’s website.)
Total Hours: 26
There is an Olympic distance triathlon (swim 1500 meters, bike 24.8 miles, run 6.2 miles) in a nearby city. The event is only six weeks away, is there enough time to make your triathlon debut? While I usually encourage first-timers to try a sprint distance event before moving to Olympic status, a reasonably fit person can be ready to race in five to six weeks. Want to tri?
This six-week crash training plan is designed for a person who maintains their health and remains fit throughout the year. Your fitness might include some combination of running, spin classes or outdoor biking. You may currently swim a few laps or have swimming experience from past years. You may also be involved in other sports. Your current regimen gives you the capability to run for about 30 minutes, twice per week. Your can bike comfortably for about an hour. If your race is held in open water, you must be comfortable swimming in an open water situation.
Given the assumptions in the last paragraph, the goal is to complete an Olympic distance triathlon in about six weeks, with a race finish time between three and four hours. The estimated finish time comes from assuming a two to three minute pace per 100 meters for the 1500-meter swim. This puts total swim time between 30 and 45 minutes. If you are capable of riding a bike for about 25 miles, averaging 15 to 18 miles per hour, the bike leg of the race will take around 1:22 to 1:40. Finally the run, averaging 10 to 12 minute miles, will take 1:02 to 1:15. Throw in a few minutes for transition time and the event will total some three to four hours. Please see the Plan Preview for the Week 1. This plan gently builds on Week 1 so you can have a successful race.
Q & A
Q – What do I get with a training plan?
A – After purchase, your plan will be available in your own private online training log account. You will enjoy the following benefits and more:
Daily e-mails with your next workout keep you on track
Create your own routes or search the library of routes for tracking your workouts
Map, graph and share workouts with your friends by e-mail, Facebook and view in Google Maps or Google Earth
Upload workouts from one of more than 80 training devices (Garmin, Suunto, Timex, Polar, more) or easily record your workouts manually
Track your fitness and gain confidence
Complete nutrition tracking to monitor your diet
Get support and answers on a message board specific to your plan and access to more message boards
Q – What if I don’t like the plan once I’ve seen it?
A – Because discounted plans are offered through this site and a coding system, no refunds are allowed. If you are worried about wanting or needing a refund, you can forego the discount and purchase the plan directly from the TrainingPeaks website. Refunds for training plans are offered for a limited time after purchase. You can find this training plan on that site by following this link.
Sample workouts:
Workout #1 : Day Off
Planned Time: 0:00:00
An option is to omit strength training and take the day off.
Workout #2 : Strength
Planned Time: 1:00:00
If you are currently following a strength training program you can continue that program. You may find you need to reduce the number of exercises, the number of sets or the weight you lift due to adding mulitsport training. If you want to begin a strength training plan and want some direction, begin with the AA Phase of strength training outlined in the "Strength Training" document within my Supporting Documents.
Workout #3 : Swim
Planned Time: 0:00:00
Swim 10 x 50 (15-30 second rest interval between each 50) at Zone 1-2 intensity.
Workout #4 : Run
Planned Time: 0:30:00
Within a run that is mostly Zone 1 to 2 intensity, insert several 20- to 30-second accelerations when the mood strikes you. Finish the acceleration faster than you began. Quick cadence and proud posture are important. Feel light and fast. Jog easy for two or more minutes between accelerations.
Workout #5 : Bike
Planned Time: 0:45:00
Ride mostly in Zones 1 to 2 zones with a few short (10 to 20 second) accelerations placed throughout the workout, your choice. Relax and have fun.
Workout #6 : Swim
Planned Time: 0:00:00
Swim 4 x 100 (15-30 second rest interval) at Zone 1-2, rest 1-2 minutes and then swim 6 x 50 (10 second rest interval) building intensity from Zone 1 to Zone 3 within each 50. Cool down after.
Workout #7 : Bike
Planned Time: 0:15:00
This bike ride is the first sport within your "brick" workout -- a bike ride immediately followed by a run. Ride for the time indicated at intensitiy Zone 1 to 2. Practice a fast transition from cycling to running.
Workout #8 : Run
Planned Time: 0:15:00
Run for the time indicated, immediately following the bike ride. Run at intensity Zones 1 to 2.
Workout #9 : Bike
Planned Time: 1:00:00
This level is used for aerobic maintenance and endurance training. Heart rate should stay primarily in Zones 1 to 2. How much time is spent in each zone depends on how you feel that day. The goal of an E2 ride is not to see how much time you can spend in Zone 2. Ride on a rolling course if possible, with grades up to 4 percent. For reference, most highway off-ramps are 4-percent grade. Riding in a slightly larger gear can simulate a gentle hill, if there are no hills where you live. Remain in the saddle on the hills. If you ride with a group, inner discipline is necessary to let the group go if they want to hammer.
Hard copy of this plan is also available in the book Training Plans for Multisport Athletes.
