12-WEEK OLYMPICS TRIATHLON GUIDELINES · ROTINA! 12-WEEK OLYMPIC TRIATHLON - BEGINNER WEEKS 1 – 3: BUILDING A ROUTINE 3 FIRST WORKOUT SECOND WORKOUT NOTES MONDAY SWIM: Strength

12-WEEK OLYMPICS TRIATHLON – BEGINNER GUIDELINES

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WEEKS 1 - 3: BUILDING ROUTINE

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12-WEEK OLYMPIC TRIATHLON - BEGINNER WEEKS 1 – 3: BUILDING A ROUTINE

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FIRST WORKOUT SECOND WORKOUT NOTES

MONDAY

SWIM: Strength

w/u:

4 x 50m easy / 20 sec rest after each one

2 x 100m as 25m hard/ 75m easy / 30 sec rest

No gear

Main Set

21 x 50m / 20 - 30 sec rest after each one as needed

Do them in sets of 3 as (2 Easy/ 1 All Out)

No gear

Walk back to the start end of the pool after completing this section and take a full 3 mins rest.

Finish with a 200m ALL OUT time trail.

c/d:

4 x 100 easy (Paddles and Pullbuoy optional)

OR come to the MetaSport Swim Strength session at 7.30pm Farrer Road Swimming Complex. Book a trial session at www.metasport.com.

SWIM: This swim set will build swim specific strength and teach you to push hard while holding good form. The rest is long enough to enable you to recover fully from each effort. Make sure you swim the easy efforts VERY easy, the hard efforts ALL OUT (not "almost“all out!). Intervals are short to enable you to swim without your technique breaking down. It doesn’t matter if your pool shorter than 50m. If it’s closer to 25 – 30m, just approximate the length by using 2 laps as a ‘50’ and don’t let it stop you from getting the session done.

Track your 200m times and watch them improve over the

weeks. This set is a staple of your program and tracking

the effort gives you something to aim for each week.

WEEK 1 w/u and c/d as above. 12 - 15 x 50 + 200 in the above format

WEEK 2 w/u and c/d as above. 15 – 18 x 50 + 200 in the above format

WEEK 3 w/u and c/d as above. 18 x 21 + 200 in the above format

TUESDAY

Run: Strength/ Speed

Do this on the road or at a track or on a treadmill

w/u: 10 mins easy / 5 mins moderate

4 x 30 sec fast / 60 sec stationary recovery

Main Set

8 x 1.5 mins Hard – All Out/ 3 mins stationary recovery

Each effot is run at your best effort – as if it was the last one of the day

RUN: Make sure you are fully warmed up for this speed / strength session with the full w/u as described. Don’t go ALL OUT from the start as this is a high risk of injury. Start Hard and once your body knows what to expect after the first few repetitions, then you can start pushing it a little. While it says ALL OUT on the session plan, never aim to push to ‘110%’. Stay safe from a pulled hamstring by capping it a 95% effort.


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Do not save yourself for the next one

c/d: 5 – 10 mins very easy

OR come to MetsSport Track Session at 7 – 9.30pm at 21 Evans Road. Book as trial session at www.metasport.com.

Pace yourself over each 1.5min interval to finish it as best as you can – but DO NOT save yourself for the next interval. Just do your best. Expect to run the last few repeats slower than the 1

st few as your legs fatigue. This is

the desired effect of ‘training on tired legs.’

You are laying the ground work here to build strong legs to tackle the little ‘bumps’ on the Bintan course.

WEEK 1 w/u + c/d Main Set: 6 x 1.5mins




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WEDNESDAY

BIKE : POWER intervals Do this on a stationary bike or bike trainer w/u 10 – 15 mins easy build to mod warm up

Cadence 70 – 80+

Randomly Include 4 x 30 sec Hard at a high resistance for a cadence of 50 - 60

MAIN SET: 20 x 1 min ALL OUT / 1 min very Easy spin

The efforts are done ALL OUT at a very high resistance (big gear)

The cadence should be low @ 45 – 55 cadence because you can’t push any harder because the resistance is so high!

Recovery is taken at a low resistance as easy as required.

We are aiming for rubbery legs!

Doesn’t matter if you ‘blow up’ just catch your breath and keep going.

c/d 5 – 10 mins very easy spinning at a low resistance

BIKE: If you do not have access to a stationary bike/ bike trainer, you can also do this interval set on a steep hill. Start at the bottom and climb for a minute in a big gear, ALL OUT, staying seated the whole time. You’re looking for a cadence no higher than 50 at maximum effort. At the end of the minute, turn around and recovery on the roll down.

This session builds cycling-specific strength without stressing your aerobic system too hard- half the main set is rest anyway. It lays the foundation for a solid bike ride on the hills of Bintan. So make each effort count!

Keep your muscles loose between sessions with gentle stretching and self-massage on a foam roller.

WEEK 1 w/u: 20 – 30 mins easy with 6 x 30 sec efforts as above 10 x 1 min All Out/ 1min easy as above c/d as above

WEEK 2 w/u: 20 mins easy with 6 x 30 sec efforts as above 15 x 1 min All Out/ 1min easy as above c/d as above

WEEK 3 Full Set as above


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THURSDAY

Swim: Endurance

w/u: 4 x 50 easy/ 15 sec rest after each one

Main Set:

20 x 100m / 10 – 15 sec rest as needed after each one

Alternate repeats easy and moderate

Paddles and Pullbuoy optional

Looking for a 5 – 7 sec difference between the easy and the moderate efforts

Choice c/d

SWIM: This is a long steady aerobic swim. At no point should it feel ‘lung busting’. You’re aiming to define 2 effort levels here; Easy and Moderate with a 5 – 7 second difference over 100m. Your goal over the next few weeks is to find an Easy and a Moderate pace at which allows you to complete the session without fading at the end

The easy structure of this session will allow you to focus on your feel for the water. Learn the ‘High Elbow Catch’ and how to ‘Pres the T’, 2 fundamental principals in swimming front crawl.

Paddles and Pullbuoy are useful for this session but if you aren’t allowed to use them in the pool you swim in, no dramas, just do the session without.

WEEK 1 w/u and c/d as above. Main Set 8 – 12 x 100 as ability allows

WEEK 2 Main set 10 – 15 x as ability allows

WEEK 3 Main set 15 – 20 x as ability allows


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FRIDAY

BIKE: Tolerance

On a stationary bike/ bike trainer or on a flat and safe road with low traffic

w/u : 10 – 15 mins eays build warm up

Main Set:

3 x 10 mins comf uncomf - hard/ 5 mins easy spin

Cadence 75 – 85

Aiming to hold the best even power across all intervals

Use the weekly progression below to build towards this Full Set.

c/d 10 mins easy spin

BIKE: This session develops your cardiovascular Tolerance- that ability to hold a high heart rate for an extended period of time, to ‘manage the red-line’ if you like. You’re not pushing against a super high resistance like on Wednesday’s Bike Strength set. But rather, you’re pushing the highest resistance that you can turn while holding the cadence within the 75 – 85 cadence range. As your legs fatigue, you can drop the resistance slightly to help you maintain this cadence.

We will take a few weeks to get to the full set as described.

WEEK 1 w/u & c/d as above

Main set : 4 – 5 x 4 mins hard/ 3 mins easy spin


Main set : 5 x 5 mins hard/ 3 mins easy spin



SATURDAY

Run: Endurance

This can be done on the road or on a treadmill at 1.5% gradient

60 mins done as

20 mins easy w/u – stride rate 88 - 90

20 mins mod- stride rate 90 - 92

20 mins comfortably uncomftable – stride rate 92+


Count how many times your Right elbow drives back in 30 seconds and multiply this number by 2. This is your Stride Rate.

RUN: We’re building up your long run here, but using your training time to also develop a high stride rate run which is more efficient for triathlon. You are also learning about how to pace yourself over 10km because you start the first third of the run easy and building into it every 20 mins. Be patient so that you are able to finish strong at the end of the run.

If you are not able to run the whole session yet, don’t worry! Break the run up into “9 mins Easy run/ 1 min walk” sections and build the efforts to match the session plan as you get fitter.


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WEEK 1

10 – 15 mins each

Easy/ Mod/ Comfortably Uncomfortable as above

WEEK 2

15 mins each


WEEK 3

15 – 20 mins each


SUNDAY

Bike: Endurance Best on a flat bike route in low traffic 2 hrs big gear easy – mod

Cadence 60 – 70

BIKE: Although the effort is conservative, you will be holding muscular tension in the legs the whole time. This is how we build muscular endurance and recruit slow twitch fibers. You will notice that your heart rate stays low and comfortable for most of the ride. For now we’re just looking at spending time in the saddle. Stay hydrated and bring a gel in case you need it.

WEEK 1 90 mins as above

WEEK 2 As above

WEEK 3 As above

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WEEKS 4 -7: PICKING UP THE SPEED

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12-WEEK OLYMPIC TRIATHLON - BEGINNER WEEKS 4 – 7: PICKING UP THE SPEED

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MONDAY

SWIM: Strength

w/u:

4 x 50m easy / 20 sec rest after each one

2 x 100m as 25m hard/ 75m easy / 30 sec rest

No gear

Main Set


Do them in sets of 3 as 2 Easy/ 1 All Out

No gear

Walk back to the start end of the pool after completing this section and take a full 3 mins rest before the Time Trail

Finish with a 200m ALL OUT time trail.

c/d:


OR come to the MetaSport Swim Strength session at 7.30pm Farrer Road Swimming Complex. Book a trial session at www.metasport.com.

SWIM: Note that while the format of this swim stays the same, we’re adding volume to the session to build strength endurance as you keep working hard on dead arms.

WEEK 4 w/u and c/d as above. 24 x 50 + 200 TT in the above format

WEEK 5 w/u and c/d as above. 27 x 50 + 200 TT in the above format



TUESDAY

Run: Tolerance (in 2 weeks time)




Main Set

16 x 1.5 mins / 45 sec rest

RUN: Note – 1st

2 weeks in this phase you’re still running Week 3’s strength set.

You won’t be running as fast as were on the previous speed set. But now that your legs are stronger, this Tolerance set will teach you how to hold a moderately quick pace over an extended period of time. The short rest


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Looking for the best even pace.

That means first, middle and last one are done at the same best pace you can hold for all.

Useful to mark out a 1.5 min ‘loop’ and do repeats of that so that you can track the distace run in 1.5mins.


OR come to MetsSport Track Session at 7 – 9.30pm at 21 Evans Road. Book a trial session at www.metasport.com.

period is not long enough for you to recovery fully, and you will be teaching your body how to run at Threshold.

TIP: Start Moderate and work to hold that pace because as you progress and the fatigue build in the legs, it gets harder to maintain the same pace. If you’re hanging on just to make the last few repeats, then you know you’ve executed it perfectly. If you blow up half way or fade at the end, just catch your breath and continue where you left off. Remember to start a little EASIER the next week.

WEEK 4 Week 3 Full Session: 8 x 1.5 mins All Out/ 3 mins easy

WEEK 5 Week 3 Full Session: 8 x 1.5 mins All Out/ 3 mins easy

WEEK 6

Tolerance Set: Do 14 x 1.5 mins / 45 sec rest

With an additional 1min at at half time (after 7 repeats)

WEEK 7


With an additional 1min at at half time (after 7 repeats)


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WEDNESDAY

BIKE : POWER intervals / Strength Do this on a stationary bike or bike trainer w/u 10 – 15 mins easy build to mod warm up

Cadence 70 – 80+


Main Set: 10 x 3 min Hard / 2 min very Easy spin

The efforts are done very hard at a very high resistance (big gear)

The cadence will be low @ 45 – 55 cadence because you can’t push any harder because the resistance is so high!

Recovery is taken at a low resistance as easy as required.

We are aiming for rubbery legs.

Do the 5th

one and the Last one out of the saddle for an extra hard effort!

c/d 5 – 10 mins very easy spinning at a low resistance

BIKE: This is the same style of session as the before but now that your legs are stronger, you’re learning to push a big gear for longer. Note that this is how we TRAIN to build strength – not how we will be racing on the day. You’re looking for burning legs here and learning how to suffer on the bike. Keep the intensity high!

These intervals can be repeated on a steep slope if you do not have access to a bike trainer / stationary bike.

WEEK 4 w/u and c/d as above

Main set – 7 x 3 mins hard / 2 mins easy





WEEK 7 Full set as above

THURSDAY

Swim: Endurance / Variable pace


Main Set:

20 x 100m / 15 – 20 sec rest as needed

Each 100 is done as 25 hard/ 85 easy/ 15m hard

And you are popping your head up to sight every

SWIM: Same style endurance session but with a Variable Pace element throw in. This will teach you how to ‘change gears’ in the water and give you a more dynamic swim so that you will be able to respond to the ebb and flow of the Open Water Swim. E.g. Rounding a buoy/ changing tact/ chasing some feet for a draft/ recovering ‘on the go’ once you have found a set of feet to follow. The sighting


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time you change pace

No gear

Choice c/d

practice is also a critical habit to form.

No gear on this set as we’re getting used to a non-wetsuit swim in the warm waters of Bintan.

WEEK 4 16 – 20 x 100 as above





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FRIDAY

BIKE: Tolerance



Main Set:

3 x 10 mins hard/ 5 mins easy spin

Cadence 75 – 85




BIKE: Continuing on our progression towards this session. As the intervals are getting longer in this phase, start moderate hard, hold the effort and let it build naturally until you find that ‘sweet spot’ where you can just hold it until the end of that interval.

These efforts can be done on the road on a safe and low traffic loop.







SATURDAY

RUN: Endurance 60 mins This can be run on the road or on a treadmill at 1.5%. Not a bad idea to mix alternate both surfaces.

20min easy w/u

10min moderate

10min “comfortably uncomfortable”

10min HARD

10min easy c/d

RUN: Repeating this type of Negative split run teaches you how to pace yourself as it replicates race intensity. This ensures you only work at hard efforts when your body is properly warmed up and you are beginning to fatigue slightly: That’s when you are really training your legs to run faster. Good work!


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WEEK 6 Full Set as above. Bonus: try 12 mins Hard!

WEEK 7 Full set as above. Bonus: Try 15 mins Hard!

SUNDAY

BIKE: Endurance : 2 hours done as 15 mins easy w/u 60 mins moderate at race cadence 70 – 80

Keep the effort conservative but steady

Over a hilly route if possible for Bintan specificity

30 mins build to a hard Time Trail effort

Pace yourself for a strong finish 15 mins easy c/d

RUN: Immediately off the bike

5 mins easy

20 mins as 30 sec fast/ 30 sec easy

5 mins v easy c/d

BIKE: By building to a hard effort at the end, we force you to work hard after you’re already somewhat fatigued from the 1

st hour. This not only ensures you are properly

warmed up, it also keeps you from “over-doing it” on the hard stuff by having you start it on slightly fatigued muscles. Keeping an eye on the odometer, will also help you to learn how to pace yourself intuitively as you get a feel for what a 40km on the road feels like.

Aim to get in ~150 calories per hour that you’re out there on the on the bike through gel and/ or sports drink.

RUN: Starting to get triathlon specific with a little run off the bike here. Breaking up the run into fast and easy intervals like these forces you to run faster than you would if you were just heading out for a straight run. It also sets a fast stride rate for the rest of the run. Jog the easy efforts very easy so that you can run the hard efforts very hard! Make them count!

WEEK 4 90 mins moderate, w/u and c/d as above 10 mins as 30 sec fast/ 30 sec easy, w/u and c/d

as above

WEEK 5 70 mins moderate, 20 min hard TT, w/u and c/d as above 15 mins as 30 sec fast/ 30 sec easy

WEEK 6 Full Set as above Full Set as above

WEEK 7 Full Set as above Full Set as above

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WEEKS 8 -11: PUTTING IT ALL TOGETHER

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12-WEEK OLYMPIC TRIATHLON - BEGINNER WEEKS 8 – 11: PUTTING IT ALL TOGETHER

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MONDAY

SWIM: Tolerance

w/u: 200 continuous as 75 easy/ 25 hard

Main Set:

3 x

(5 x 100 hard/ 10 – 15 sec rest)

Extra 50 sec seconds after each 5th

repeat

No gear

c/d: 3 – 400 easy continuous paddles and pullbuoy

SWIM: Moving to a tolerance style swim set to prepare you mentally for how the 1.5km open water effort is going to feel like. 10 seconds rest after each 100 is really not that long and you might just catch your breath but you won’t be fully recovered. You should really be working hard for the long rest after every 5

th repeat.

This is set a good confidence booster so work hard to get it prefect each week.





TUESDAY

Run: Tolerance




Main Set

16 x 1.5 mins / 45 sec rest

Looking for the best even pace / distance.

That means first, middle and last one are done at the same best pace you can hold for all.

Useful to mark out a 1.5 min ‘loop’ and do repeats of that.


OR come to MetsSport Track Session at 7 – 9.30pm at 21 Evans Road. Book as trial session at www.metasport.com.

RUN: The same tolerance set from before but taking it to the full 16 repeats.

WEEK 8


With an additional 30 secs at half time (after 8 repeats)


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WEEK 9 Full Set as above. Bonus: take it to 18 x!

WEEK 10 Full Set as above. Bonus: Take it to 20 x!

WEEK 11 Full Set as above. Bonus: Take it to 20 x!

WEDNESDAY

BIKE: Strength

On a stationary bike / bike trainer or up a steep slope

w/u: 10 min easy build

Main Set

6 x 5 min HARD in the big gear / 3 mins easy spin recovery

Alternating efforts in the saddle and ‘climbing’ out of the saddle

Efforts at cadence 45 – 55

c/d: 10 min easy spin

OR Optional 15 – 20 min mod run off the bike Treadmill / road

Head ‘out’ easy for half the time available, make a U turn in come back Hard in less than half the time.

BIKE: This bike set is great for Bintan because you’re practicing grinding out a low cadence both in and out of the saddle. The hard work that you put in on this session will definitely come back to you when you are out there on the course! By the end of this phase you should be noticing a marked difference in your power on the road due to this set. Once your training plan has completed, continue with one of the Strength session as it will keep reinforcing the body to recruit more muscle during cycling, translating into greater power output.

WEEK 8 Full Set above




THURSDAY

Swim: Endurance / Variable pace


Main Set:

10 x 200m / 30 - 40 sec rest as needed

Each 200 is done as 25 hard/ 25 easy/ 50 hard/ 50 easy/ 25 hard/ 25easy

Popping your head up to sight every time you change pace

No gear

SWIM: Same idea as the Varable Pace set from before but stretchgin out the intervals to twice the length. Don’t forget to practice sighting as well. Don’t just pop your head up, but get into the habit of spotting a particular object / point n the horizon.


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Choice c/d






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FRIDAY

Bike: Tolerance



Main Set:

2 x 20 mins hard/ 10 mins easy spin

Cadence 75 – 85




BIKE: Here is the big one that we’ve been working towards. Continuing to build lactate tolerance with this very challenging set. Have you got what it takes?

WEEK 8

Do 2 x 15 mins TT / 10 min easy spin recovery

Each effort is done as 3 x (4.5min hard/ 30 sec rest) to give you a little breather and help you stay focused over the whole effort

WEEK 9

Do 2 x 20 mins TT / 10 min easy spin recovery

Each effort is done as 4 x (4.5min hard/ 30 sec rest) to give you a little breather and help you stay focused over the whole effort



SATURDAY

RUN: Endurance 75 mins done as 30 mins easy 20 mins mod 15 mins hard 10 mins easy c/d

RUN: Pushing the volume just a touch in this closing Phase of the programme. This will bring confidence and a robust endurance. Your perceived effort should be tuned in by this stage and you will have a good idea of your limits and how to run (just) within them.

WEEK 8 Last 65 mins of the above (start with 20 mins easy instead of 30 mins easy)

WEEK 9 As above

WEEK 10 As above


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WEEK 11 As above

SUNDAY

BIKE/RUN: 2 hour bike as w/u 30 min easy 80 mins best effort Time Trial

Start mod and build to a sustainable hard effort

Use a low traffic , low stoppage loop

Hills if available c/d 10 mins easy Run off the bike as: 10 mins mod 10 mins hard 10 mins easy c/d

BIKE: This bike ride is designed to be race specific. You are practicing holding your best effort for the better part of 40km, using both the muscular strength and the cardiovascular tolerance that you’ve been working on over the last few months. Treat each session as a race rehearsal and aim to nail it every week.

Race day nutrition – this is also the session that you must practice your nutrition plan diligently.

WEEK 8 60 – 70 mins TT plus run off as above Congratulations on all your hard work! Remember on Race Day that you have done all the work and that you are:

PREPARED!

WEEK 9 70min TT plus run off above


WEEK 11 Bike as above, RUN – 20 mins easy at a high stride rate 10 to loosen up the legs

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WEEKS 12 -13: TAPER AND RECOVERY

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12-WEEK OLYMPIC TRIATHLON - BEGINNER WEEKS 12 – 13: TAPER AND RECOVERY

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MONDAY

SWIM:

w/u:

4 x 50m as easy/ mod/ Hard/ easy

20 sec rest after each one

No gear

Main Set


Do them in sets of 3 as 2 Easy/ 1 All Out

No gear

c/d:


SWIM: Back to where we started with your very 1st

swim session on the programme. Look back and see how far you have come.


WEEK 13 DAY OFF or 20min easy swim, your choice

TUESDAY

RUN:

w/u: 10 mins easy

10 mins mod

4 x 1 min hard / 1 min easy

c/d: 10 mins very easy

RUN: Just a little ‘feel good’ run here to move you up and down through the gears. Just enough to keep the legs ticking over withut building any more fatigue.

WEEK 12 As above

WEEK 13 Recovery week: 60min easy flat bike

WEDNESDAY

BIKE : Do this on a stationary bike or bike trainer w/u 20 mins easy build to mod warm up

Cadence 70 – 80+


10 x 1 min Hard ( Not ALL OUT) / 1 min very Easy spin

Efforts at 50 – 60 cadence c/d 20 mins very easy run to loosen up the leg

BIKE: As with yesterday’s run - Enough to keep the engine warm, but not enough to build any more fatigue


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WEEK 13 30min easy swimming, your choice

THURSDAY DAY OFF

WEEK 12 As above (Day OFF)

WEEK 13 30min easy jog

FRIDAY

Spread these workouts throughout the day:

Swim course Recce: 15 – 20 min easy

Practice a few race starts

Swim out easy a few 100m’s, do 4 x 30 sec hard accelerations to wake the arms up

Familiraize yourself with the Buoys

BIKE 20min easy bike

Spin an easy cadence just to keep the legs turning smoothly

RUN 10min easy flat jog

Good Luck, Stay calm and have a GREAT RACE!

WEEK 12 As above

WEEK 13 Day off

SATURDAY: RACEDAY!

DO A GOOD WARM UP: To avoid getting to the start late, make sure you start the warm up with plenty of time left before the start of your wave. After you have organized your transition spot and with about 45min before the start, go for a light, very easy 10-15min easy jog. At the end of the jog, throw in six fast 20sec sprints, accelerating each one to 90% effort. This will get your top end ready for the race effort to come. Try and find some space and keep loose and warmed up by doing some easy arm circles.

WEEK 12 RACE! Stay calm and enjoy the day! Don’t over think it. Trust in all the training you have put it. Your body will know exactly what to do and how to overcome any obstacles along the way.

WEEK 13 Recovery Week: Easy 60 – 90 min bike or your choice of a swim or light jog.

SUNDAY Easy swim 20 – 30 mins or Easy bike 30 – 40 mins. If your legs are sore ( and they should be!) wait a few days before running again.

WEEK 12 Congratulations! Take an easy day and soak it up : )

WEEK 13 By now you should feel 100% recovered from your Olympic-distance Triathlon and ready to set your sights on your next race!


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Thanks for training with ironguides and Congratulations on your Race!

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Documents

12-WEEK OLYMPICS TRIATHLON GUIDELINES · ROTINA! 12-WEEK OLYMPIC TRIATHLON - BEGINNER WEEKS 1 – 3: BUILDING A ROUTINE 3 FIRST WORKOUT SECOND WORKOUT NOTES MONDAY SWIM: Strength