2012 Annual Triathlon Training Plan
Season Goals for CISM Athletes: 1. CISM- Switzerland, 18-19 Aug 2. Pt Mugu, CF Nationals, & Montreal 3. Consistent good effort and enjoy it
Season Goals for Athletes doing Wildflower and/or CF Nationals [Link] Flower 2. If you are able to do CF Nationals over the summer, it is a great experience (let the coach know if interested) 3. After CF Nationals, if you wish to continue training/racing, let the coach know
Wk
Start
End
Race / Event
Pri
Hours
Period
Swim Focus
Bike Focus
Run Focus
Weight Focus
Comments
Winiter 2012 Training Plan
Swim SWIM 1: (RMC Swim Club 0600 - 0730) SWIM 2: (RMC Swim Club 0600 - 0730) Personal Weakness 2 SWIM 3: (RMC Swim Club 0600 - 0730)
Bike
Run
Weights
Monday EASY Tuesday HARD Wednesday EASY Thursday HARD Friday EASY
Personal Weakness 1
Weights/Circuit Trg/Stretch
BIIKE 3: (Hills/Tempo/Interval) BIKE 1: (Technique) RMC Tri Club 1700-1900 RUN 3: (Tempo, Hills or Intervals)
Weights/Circuit Trg/Stretch
Weights/Circuit Trg/Stretch
Weights/Circuit Trg/Stretch
RUN 1: Technique RMC Tri Club, 0600-0730
Weights/Circuit Trg/Stretch
Saturday HARD
Personal Weakness 3
BIKE 2: (Long/Tempo + Brick) RMC Tri Club, 0700-1000 RUN 2: Long Run/Ski including Tempo, 0800 - 1000
Weights/Circuit Trg/Stretch
Sunday HARD
Personal Weakness 4
Weights/Circuit Trg/Stretch
Note:
Group Workouts to be done together (check RMC Tri Club facebook for details) Follow the book "TriPower" by Paul Frediani and William Smith for the Weights/Circuit/Stretch Training (see the Annual Trg Plan to see what phase (1-4) to follow See tabs below for details for the workouts. ATHLETES TRAINING FOR CIMS: Aim to do all swim, bike, run and weight/circuit trg/stretch workouts. Personal Weakness workouts are optional (see note below)
PREP PERIOD Weeks 1-2 (19 Dec - 1 Jan)
Total Volume (hrs):
Note: Read points 3 & 4 in General Comments. This is the MA
OBJECTIVES: 1 -gradually return to normal training (get used to following a schedulelearn to make time for yourself to work 2 3 -begin developing aerobic endurance and technique -improve strength, core and flexibility
SWIM: # Workout Type 1 Endurance + Technique
Duration (min) 50
Endurance + Technique
50
Endurance + Technique
50
TOTAL:
150
BIKE: # Workout Type 1 Endurance + Technique
Duration (min) 60
Endurance + Technique
90
Endurance + Technique
75
TOTAL:
225
RUN: # Workout Type 1 Endurance + Technique
Duration (min) 60
Endurance + Technique
75
Endurance + Technique
60
TOTAL:
195
WEIGHTS / CIRCUIT TRAINING / STRETCH: Workout Type
Duration (min)
Weights/Circuit Training/Stretch
130
TOTAL:
130
PERSONAL WEAKNESS: # Workout Type 1 Endurance + Technique
Duration (min) 50
Endurance + Technique
50
Endurance + Technique
50
Endurance + Technique
50
TOTAL:
200
GENERAL COMMENTS: 1 On the thrid week, we'll be doing testing to establish your training zones. You will need a heart rate monitor 2
I would strongly recommend getting a bike fit test donethis will put you in the best position to avoid injury, b
3 4 5 6
Make sure you log all your workouts. For CISM athletes, you need to send me and Dave a copy of your log e More to follow. Pick the weight training book and the equipment you need. The benefit of following this program is that you flexibility. You may also wan to book an apt with a physio you trust to get a general check up...better to ident ATHLETES TRAINING FOR CIMS: Aim to do all swim, bike, run and weight/circuit trg/stretch workouts. Per optional Peronsal Workout., please speak with the coach (the ones above are what I am doing). Refer to the ATHLETES TRAINING FOR WILDFLOWER OR/AND CF NATIONALS: aim to do SWIM 1&2, BIKE 1&2, an fit in. Refter to the Weekly Trg Plan tab to determine ideally when you should do the training. Change to sui Send me an e-mail ([Link]@[Link]) or call if you have any questions or challenges you need to discu
15.0
nts 3 & 4 in General Comments. This is the MAXIMUM volumemost of you should be doing less depending on your goals.
hedulelearn to make time for yourself to workout)
Comments Do 10-20 min easy warm up. Then, focus on drills. I would suggest 50 m drill followed by 50 m swim focused on the drill you just practised. Then, take a 15-30 second break and pick another drill. If you are a part of a swim club (highly recommneded, follow their workouts. Just ensure you ask your swim coach to respect your Annual Trg Read Above.
Read Above.
Comments Do 10-20 min easy warm up. Then, 7x 1 min drills (4xone legged, 3xspin ups). Finish up with an easy bike in zone 2 (if you don't know what this zone is, jog so you are able to speak compelte sentenceswe'll establish the zones with HR in two weeks). Ideally done on rollers. Focus on good positon (no looking down and relaxed arms). Read Above.
Read Above.
Comments Do 10-20 min easy warm up. Then, drills (ie: ABC's) followed by 6-10 x100m accels. Finish up with an easy run in zone 2 (if you don't know what this zone is, jog so you are able to speak compelte sentenceswe'll establish the zones with HR in two weeks) Read Above.
Read Above.
Comments
Follow the book "TriPower" by Paul Frediani and William Smith Phase 1 - Foundataion and Adaptation
Comments Do 10-20 min easy warm up. Then, focus on drills. I would suggest 50 m drill followed by 50 m swim focused on the drill you just practised. Then, take a 15-30 second break and pick another drill. If you are a part of a swim club (highly recommneded, follow their workouts. Just ensure you ask your swim coach to respect your Annual Trg Read Above.
Read Above.
Read Above.
ing zones. You will need a heart rate monitorX-mas present?
will put you in the best position to avoid injury, be aero and produce LOTS of power!
need to send me and Dave a copy of your log every month. The next deadline is 1 Jan. We may be moving to Workout Log.
he benefit of following this program is that you can do it anywhere. The program is also a good mix of strength, core and trust to get a general check up...better to identify any problems now to avoid injury in the future! un and weight/circuit trg/stretch workouts. Personal Weakness workouts are optional (see note below). If you plan to do the ones above are what I am doing). Refer to the Weekly Trg Plan tab to determine ideally when you should do the training. TIONALS: aim to do SWIM 1&2, BIKE 1&2, and RUN 1&2 as a minimum along with as many weight/circuit trg/stretch you can hen you should do the training. Change to suit your shcedule. any questions or challenges you need to discuss. Have a happy holidays!