This is most people’s weakest area, and the aspect they are most concerned about. Impatience leads to injuries, and consistency is your goal. If your race is on Saturday, drop this workout and take today as a rest day. The plan builds up to race day and helps improve your … Olympic triathlons, which include a .93 mile swim, 24.8 mile bike and 6.2 mile run, more so than the previously discussed sprint triathlons, call for a pickup in training volume and a reduction in intensity. 1 x (100 FS Breathe every 5 in Z2 + 15 secs rest). SWIM 45 mins., Aerobic MS: 3 x 400 easy, aerobic effort 20-30 SR 5 x 100 descend 1-5 20-30 SR. RUN 30 mins., Easy MS: Run 4mins., walk 1min. 1 x (50 Kick in Z2 + 50 Kick in Z4 + 20 secs rest). It simply means each athlete wisely selected the plan they thought best supports their goals and, most importantly, respects their training background and experience. This triathlon consists of a .93 mile swim, 24.8 mile bike, and 6.2 mile run, just like the participants in the Olympics. We will help you to plan your training sessions effectively and to reach your highest possible performance level. 1 x (50 Pull in Z2 + 50 Pull in Z2 + 15 secs rest). W. Th. Think of the triathlon like one long race, rather than three separate events. For Coaches. This week you will maintain your fitness and eliminate any traces of fatigue. Here are some simple guidelines to follow: • If you can train once a day, covering one discipline twice per week, you’re going to want to choose a low-volume plan. Start Building Your Plan . 4 x (3 mins in Z4 + 60 sec recoveries in Z1-2). Once you can swim 400 meters or yards freestyle in a pool without stopping, you can then train on your own more, or in a group. Today’s post is dedicated to those preparing for an Olympic-distance triathlon. 2 x (200 Drill in Z2 + 100 Pull in Z2 + 15 sec rests). Zone 1 – Feels like “Easy/Recovery” – Heart rate 68-73% of max. Before I get into the details of these specific training plans and the reasons they’re effective, it’s important for triathletes to first reflect on the following three questions: Many triathletes preparing for an Olympic triathlon structure their season so that the date of their international-distance event falls on the heels of completing a sprint triathlon. Over 16 million workouts completed and counting. F. S. Su. (function($) {window.fnames = new Array(); window.ftypes = new Array();fnames[0]='EMAIL';ftypes[0]='email';fnames[1]='FNAME';ftypes[1]='text';fnames[2]='LNAME';ftypes[2]='text';fnames[3]='ADDRESS';ftypes[3]='address';fnames[4]='PHONE';ftypes[4]='phone';}(jQuery));var $mcj = jQuery.noConflict(true); Your email address will not be published. Are you ready to start training for a triathlon? For that reason, I’ve included a lot of confidence-building brick workouts from the get-go, so 20 weeks later your body and mind will be prepared for your event’s transitions. Time: it’s one of the greatest limiters part-time athletes face. 5 x (20 secs in Z4 + 40 sec recoveries in Z2). 1 x (100 Pull in Z2 + 50 FS in Z3 + 15 secs rest). • If you have can train twice per day, covering one discipline 3-4 times a week, a mid-volume plan is probably a good fit. It also takes into consideration that the triathlete can run at least 5 miles at around 10/mile pace or about 50 minutes, swim at least 3000 yards per week and ride at least 15-25 miles 3 times per week on the bike. Training plans Free 3 month Ironman base training plan. These workouts can help balance your strength and flexibility, which leads to more efficient movement patterns and fewer injuries. Training plans Free 12-week Ironman build-phase training plan. RUN 30 mins., Easy You’re better off sticking exclusively with swimming, cycling and running. They will gradually build your endurance. This illustrates an important point: you can have lofty goals and a lot of time to train, but if your body is not accustomed to sustaining high levels of training stress, then you’re almost always better off opting for a lower volume plan. We have a few plans here. *Plus, you’ll also receive free regular training tips from head coach Phil Mosley! Tuesday. Ride at an easy/steady intensity, mainly in Z2 today. A triathlon may seem overwhelming, but this plan will prepare you for an Olympic-distance race-usually a 1.5K swim, 40Kride, and 10Krun-in just 12 weeks. Ideally, you already have a solid training base and feel comfortable training five to six times per week. If you're able to complete a SK run and want to convert that into all-round fitness for a triath lon this is for you. See how the TrainingPeaks app will help you coach more effectively. Try this race-day fuelling strategy that will see you shave minutes off your marathon time… (1450. Mon. Goals are what is going to get you off the couch and out the door. There are usually two 40-minute strength and conditioning sessions per week with our Olympic triathlon plans. We recommend moving this block and the preceding CSS link to the HEAD of your HTML file. 1 x (100 FS in Z2 + 100 Kick in Z2 + 20 secs rest). Do most of your running at chatting pace, even if it means you must include some walking. Swimming and biking and running, oh my! 16 Week Olympic Triathlon Plans. We also use some simple abbreviations to keep things easy to read: This plan is suitable for Beginner or time-limited athletes preparing for an Olympic distance triathlon. This free Olympic triathlon training plan is meant for intermediate triathletes who have some prior experience with triathlon training. Every fourth week is an active recovery week, with less training, to help your body recover and adapt. 4 x (100 FS in Z2 + 50 FS in Z4 + 20 sec rests). Every fourth week is an active recovery week, with less training, to help your body recover and adapt. 1 x (50 FS in Z2 + 50 FS in Z4 + 20 secs rest). A lot of templated training plans you can find online look like a bulleted list of workouts — no further explanation. DRILL – Your preference of swim technique drill. There are many reasons we recommend the Olympic triathlon plans we do. Welcome to the ultimate Olympic triathlon training plan ;-) The training sessions can be very challenging and tough physically and mentally. 4 x (2 mins in upper Z4 + 2 min recoveries in Z1). Like what you see? Workout Text is instructions written by me and displayed on your device’s screen during your bike workouts. Find olympic triathlon tips, training schedules, swim, run, and bike workouts, and olympic distance triathlon race and events near you. A steady run, mainly in Z2. Zone 5 – Feels like “V. 5 x (2 mins in Z4 + 2 min recoveries in Z2). 1 x (50 Pull in Z2 + 50 Pull in Z4 + 30 secs rest). To improve at all three disciplines simultaneously, you need to train twice per week for each one. Please find below an 8 week Olympic triathlon training plan to help you prepare for your event. Get a Training Plan. This ensures you’re used to the feel and handling of your race-day bike. That may sound obvious, but the point is that other types of cardiovascular training are not as effective. This will give you enough fitness for an Olympic triathlon, with a little to spare. 1 x (100 FS in Z2 + 200 Pull in Z2 + 30 secs rest). If you haven’t done a triathlon before, you’ll soon discover what that somewhat strange and heavy feeling in your legs is like the moment you stop biking and start running — your muscles aren’t used to firing like that! Click here to browse our 6 to 40-week training plans (with email support). Slowly increase the duration of your workouts each week, so that you’re eventually able to swim a 2km session (with frequent short rests). You’ll get more out of following a pre-planned workout, than you will by plodding up and down aimlessly. ONGOING FREE ADVICE FROM RECOGNISED EXPERT PHIL MOSLEY, HOW TO SWIM FASTER   Seven essential tips on how to swim freestyle faster…   The surest way to swim faster, especially for beginners, is, Thinking of trying an IRONMAN 70.3? By the time you hit the bottom of this page, you’ll know the specific training plans we recommend for your tri event, the most important questions to ask yourself before choosing your Olympic-distance triathlon plan and the reasons we recommend them. Download Your Free Printable PDF Plans Here! Another triathlon training plan for hitting your second racing peak, this 12-week plan is split into eight and 10 hour training weeks. Our Olympic triathlon training plans, like our Sprint Triathlon plans, include brick workouts as early as week two in the Base phase. . It makes perfect sense. Wed. Thu. So this six-week Olympic-distance training plan isn’t stuffed full of pointless workouts – each one is designed to build your race-day fi tness. There are one or two workouts per day, with one day off each week. 1 x (100 FS Breathe every 3 in Z2 + 20 secs rest). Keep your training on track with a powerful, easy-to-use training calendar. #mc_embed_signup{background:#fff; clear:left; font:14px Helvetica,Arial,sans-serif; } At this point, I’ve already briefed you quite a lot on how to choose the training plan volume that’s right for you. Training plans Free Olympic-distance triathlon training plans. It’s also not something you should launch into without fi … The plan builds up to race day and helps improve your fitness and confidence for your target event. 5 x (20 secs in Z3 + 40 sec recoveries in Z2). 1 x (50 Kick in Z2 + 50 Kick in Z4 + 20 secs rest). With our monthly or discounted annual memberships, you can use TrainerRoad and any of our 80+ properly structured training plans to get ready for your next big event. This race will test your physical limits and the depth of your will. Click here to browse our 6 to 40-week training plans but that just means choosing the right levels, do... A standard distance triathlon! get faster two swim workouts, into chunks... Cycling and triathlon coach limiters part-time athletes face, to help your body recover and adapt sec recoveries Z1... Handling of your will experience, having featured on many endurance sports publications ( below ) intensity, mainly Z2... Idea of what you know in training in an attempt to improve your fitness and for. 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