TRAININGZONE

98 APRIL 2013

Before beginning this plan you should already be able to:

Ride your bike steadily for 2 hours Jog for 70 minutes Swim 1,000 metres non-stop

Are these plans for you?

THE SESSIONS YOU NEED TO DEVELOP YOUR SPEED AND RACE FITNESS, SO THAT YOU REACH RACE DAY IN YOUR BEST SHAPE EVER

The plan

RACE AN OLYMPIC-DISTANCE TRIATHLON IN 12 WEEKS

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GET READY FOR SPRING WITH THE SECOND HALF OF THIS RACE TRAINING GUIDE

Part 2: Speed and Race Readiness

GET READY FOR SPRING WITH THE SECOND HALF OF THIS RACE TRAINING GUIDE

Part 2: Speed and Race Readiness

OLYMPIC DISTANCE

YOUR

12-WEEK PLAN

How it works

Get your guide ready to go

Cut out the guide following the dotted outline

Fold the guide in quarters using the fold guides

Now carry it with you for reference while training

THIS IS the second half of a 24-week training plan for Olympic distance triathlons (1.5km swim, 40km bike, 10km run), the first half of which was in Triathlon Plus back in issue 49. If you didn’t catch it, don’t panic. You can

find it on triradar.com if your race is still six months away, but providing you’ve trained consistently over winter there’s no reason you can’t pick it up from here. This 12-week plan will take you up to race day, by adding speed and race readiness to the winter base training you’ve already done.

The sessions will get gradually more intense as the weeks go by, so that eventually they almost replicate the race you’re training for.

I’ve used training zones in this programme, so you know what intensity to train at. I’ve explained these below, as well as a key to any abbreviations I’ve used. Take

a few minutes to get your head around them. This programme is only a guide and

nothing should be written in stone. Over the coming weeks, the best way to achieve success is by listening to your body. Be realistic and be patient. Rome wasn’t built in a day!

Spencer Smith

Smith is a coach and elite triathlete. He’s won two ITU world championships, two Ironman titles and was a professional cyclist

Meet the expert

TRI52.zone_plan.indd 98 2/13/13 9:44 PM

THE PLAN OLYMPIC DISTANCE

APRIL 2013 99

FOLD 2

FOLD 1

GET READY FOR A NEW PB WITH THE SECOND HALF OF THIS RACE TRAINING GUIDE

Part 2: Speed and race readiness

YOUR

12-WEEK

PLAN

GET READY FOR A NEW PB WITH THE SECOND

OLYMPICDISTANCE

Brick: Bike 2hrs WU 20mins in Z1 at 95rpm+, 20mins in low Z2 at 90rpm+ MAIN 1hr as alternating (4mins in upper Z2, 1min in low Z2) WD 20mins easy at 100rpm+ into Run 20mins as (5mins in low Z2, 10mins in low Z3, 5mins easy jog)

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WEEK 01 WEEK 03WEEK 02 WEEK 04

Session 1: Run 80mins Mixed terrain WU 5mins jog MAIN 50mins in Z2, 10mins in low Z3, 10mins Z2 WD 5mins jog Session 2: Optional swim 1500m for post-run recovery

Swim 2,200m WU 300m FC easy, 4x50m PULL +10secs RI MAIN 8x25m FC (as 12.5m in Z3/4, 12.5m easy) + 10secs RI, 200m PULL steady (3 stroke breathing) +20secs RI, 8x75m FC as (25m easy, 25m hard, 25m easy) +20secs RI, 200m PULL steady (3 stroke breathing) +20secs RI, 8x25m (as 12.5m hard, 12.5m easy) +10secs RI WD 300m FC easy

Swim 2,350m WU easy 300m FC, 200m KICK, 100m FC, 6x50m PULL+10secs RI MAIN 4x(200m FC in low Z3) +20secs RI, 2x75m FC in low Z3+15secs RI, 400m KICK as (100m easy, 200m hard, 100m easy)WD 100m easy choice swim

Brick: Bike 1hr WU 10mins Z1/low Z2 at 100rpm MAIN 40mins in Z2 at 95rpm+ WD 10mins spin at 100rpm+ into Run 20mins as (5mins in low Z2, 10mins in mid Z2, 5mins easy jog)

Brick: Bike 80mins aerobic WU 10mins in Z1/low Z2 at 100rpm+ MAIN 30mins in Z2 at 95rpm+, 20mins in low Z3 at 95rpm+, 10mins in Z2 at 100rpm+ WD 10mins easy spin at 100rpm+ into Run 20mins as (5mins in low Z2, 10mins in mid Z2, 5mins easy jog)

Run 45mins WU 5mins jog, 10mins low Z2 MAIN 25mins low to mid Z2 WD 5mins jog

Run 1hr WU 5mins jog, 10mins in low Z2, 3x100m accelerations +30secs RI MAIN 2x1 mile in low Z3, 1x1 mile in Z3/Z4+3mins RI WD 5mins jog

Swim 1,800m WU 300m FC easy, 300m FC Z2 +15secs RI MAIN 3x100m FC Z2/Z3 +10secs RI, 300m PULL in Z2 +15secs RI, 3x100m FC Z3 +10secs rest WD 300m FC easy

Swim 2,450m WU 5x100m FC in Z1 +10secs RI, 4x75m FC as (25m steady/25m easy/25m steady) +10secs RI, 6x50m FC (breathing every 3 to 5 strokes) +10secs RI MAIN 5x200m PULL in Z2 +15secs RI (get faster through reps 1 to 5), 50m FC easy, 4x50m KICK as (25m hard/25m easy) +10secs RI WD 100m FC easy M

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Brick: Bike 90mins WU 10mins in Z1 at 95rpm+ MAIN 70mins in Z2 at 95rpm+ WD 10mins easy spin at 100rpm+ into Run 20mins as (5mins in low Z2, 10mins in upper Z2, 5mins easy jog)

Run 1hr Mixed terrain WU 5mins easy, 5mins steady MAIN 45mins steady aerobic in Z2 WD 5mins easy jog

Session 1: Run 80mins Mixed terrain WU 5mins jog MAIN 50mins in Z2, 20mins in low Z3 WD 5 minutes jog Session 2: Optional Swim 1500m for post-run recovery

Session 1: Swim 2,350m WU 200m FC easy, 4x50m FIST MAIN 10x100m FC PULL in Z2+10secs RI, 50m FC easy, 5x100m FC in Z2 +10secs RI, 6x50m PULL breathing every 3 to 5 strokes WD 100m FC easy Session 2: Gym 40 mins strength/yoga/Pilates

Brick: Bike 1hr WU 10mins easy at 95rpm+ MAIN 4x (5mins in low Z2 at 95rpm+, 5mins mid Z2) WD 10mins easy spin at 100rpm+ into Run 20mins as (5mins in low Z2, 10mins in upper Z2, 5mins easy jog)

Run 30 mins WU 5mins easy jog, 5mins steady jog MAIN 10mins in low Z2 WD 10mins jog

REST DAY(stretching or yoga)

Brick: Bike 2hrs WU 20mins in Z1, 20mins in low Z2 MAIN 1hr as 4x10mins at target race intensity (Z3/low Z4) +5mins easy spin recoveries WD 10mins in Z1 into Run 25mins as (5mins in low Z2, 15mins in low Z3, 5mins easy jog)

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Run 1hr WU 10mins in Z1, 10mins in low Z2 MAIN 20mins Z2, 10mins at race pace, 5mins slightly faster than race pace (Z4) WD 5mins jog

Session 1: Run 55mins WU 10mins in low Z2 MAIN 5x5mins in Z2/Z3 build throughout each 5mins+2.5mins easy jog recoveries WD 5mins jog Session 2: Gym 40mins strength/yoga/Pilates

RECOVERY WEEK

Run 40mins aerobic WU 5mins in Z1/low Z2 MAIN 30mins in Z2, include 2x100m accelerations. Think form WD 5mins jog

Brick: Bike 80mins WU 20mins Z1/low Z2, 20mins in Z2 MAIN 20mins as 10x(1min in low Z3, 1min in low Z2) WD 20mins in low Z2 into Run 20mins as (5 mins in low Z2, 10mins in mid Z3, 5mins easy jog)

Session 1: Run 45mins WU 10mins in Z1/Z2 MAIN 30mins as 10x (1min in low Z3, 2mins in low Z2) WD 5mins jog Session 2: Gym 40 mins strength/yoga/Pilates

Brick: Bike 2hrs aerobic WU 1hr in Z2 at 95rpm+ MAIN 4x (5mins in upper Z2 at 90rpm+) +5mins RI WD 20mins in Z1 at 100rpm+ into Run 20mins as (5mins in low Z2, 10mins in mid Z2, 5mins easy jog)

Session 1: Run 70mins Mixed terrain WU 5mins jog MAIN 50mins in Z2, 10mins in low Z3 WD 5mins jogSession 2: Optional swim 1500m for post-run recovery

Session 1: Swim 2,450m WU easy 200m FC, 100m KICK, 200m PULL, 100m FC MAIN 15x100m in Z2/Z3 (make second 50m slightly faster) +10secs RI WD 150m FC easy, 200m KICK Session 2: Gym 40 mins strength/yoga/Pilates

Run 45mins WU 10mins in Z1/low Z2 MAIN 30mins as 10x (2mins in Z2/low Z3, 1min in low Z2) WD 5mins jog+stretch

TRAINING ZONES

STAY IN THE TRAINING ZONE WITH TRIATHLON PLUS

USING THESE TRAINING zones will help you train at the right intensity for each session. This helps develop specific aspects of your fitness, as well as making sure you don’t overdo it.

You can either estimate your intensity, using the training zone descriptions, or use a heart-rate monitor for a more precise measure. If you use a heart-rate monitor, use the percentages provided below and subtract them from your maximum heart rate to calculate your zones. Tools like cycle power meters and GPS watches will also help track your training progress but they’re not essential for these plans.

These training zones are only a guide, so don’t worry about being too precise with heart rates because they’ll fluctuate anyway. It’s good to be mindful of your intensity but it’s even more important that you get out there and enjoy your training.

Zone 1 (Z1) Active recovery. If 1 is your easiest intensity and 10 is your hardest, this zone should feel like somewhere between 2 and 5

Zone 2 (Z1) Endurance pace. If 1 is easiest and 10 is hardest, this zone should feel like somewhere between 5 and 7

Zone 3 (Z3) Tempo pace. If 1 is easiest and 10 is the hardest, this zone should feel like an 8

Zone 4 (Z4) Race pace. If 1 is easiest and 10 is the hardest, this zone should feel like a 9 or above

KEYWU Warm up, WD Warm down, MAIN Main set, FC Front crawl, KICK Legs only, RPM Pedal revolutions per minute, PULL Front crawl with a pull float between thighs, RI Rest interval, FIST Swim FC with clenched fists, BUILD Build your pace throughout

Swim 2,750m WU 6x50m FC easy +10secs RI MAIN 1,000m FC. First 500m should be in Z2, second 500m in Z3. 5x50m PULL in Z1 +10secs RI, 10x100m FC +10secs RI, beating your average 100m times for the 1,000m you just swam WD 200m FC easy

TRI52.zone_plan.indd 99 2/13/13 9:44 PM

94 JANUARY 2013

TRAININGZONE

94 JANUARY 2013 JANUARY 2013

TRAININGZONE

100 APRIL 2013

TRAININGZONE

FOLD 2

FOLD 1

Run 1hr WU 10mins in low Z2, 2x100m accelerations+1min jog rests MAIN 2x15mins in Z2/Z3 building throughout each 15mins+5mins recovery jogs WD 10mins jog+stretch

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WEEK 09 WEEK 11WEEK 10 WEEK 12

Brick: Bike 90mins WU 20mins in upper Z1 MAIN 1hr in Z2 WD 10mins in upper Z1 into Run 20mins WU 5mins in Z2 MAIN 10mins alternating (1min in Z3/1min in Z2) WD 5mins in upper Z1

Brick: Bike 2hrs 30mins WU 30mins in Z1 MAIN 90mins in Z2 WD 30mins in Z1 into Run 20mins easy

REST DAY(stretching or yoga)

Session 1: Run 1h 25mins Mixed terrain WU 10mins jog MAIN 1hr in Z2, 10mins Z2 WD 5mins jogSession 2: Optional swim 1500m for post-run recovery

Session 1: Swim 2,000m WU All easy: 400m FC, 300m PULL MAIN 4x150m FC in Z2 +20secs RI, 200m easy mixed strokes, 2x200m FC in Z2 +20secs RI WD Easy 100m mixed strokes Session 2: Gym 40 mins strength/yoga/Pilates

Session 1: Swim 2,200m WU 5x100m FC+10secs RI MAIN 1,000m FC breaking it down so that each 200m gets faster. 500m PULL easy breathing every 3 to 5 strokes WD 200m easy Session 1: Gym 40 mins strength/yoga/Pilates

Swim 750m in Z2 with 5x25m FC sprints

Brick: Bike 1hr WU 10mins in upper Z1 MAIN 40mins in Z2 WD 10mins in upper Z1 into Run 20mins as (5mins in upper Z1, 10mins in low Z2, 5mins in upper Z1)

Swim 900m race specific WU 200m FC in low Z2 MAIN (All with 20secs RI) 2x25m FC sprint, 2x50m FC as (25m easy, 25m sprint), 100m FC as (75m easy, 25m sprint), 200m FC as (sprint 1st, 4th and 8th 25m), 100m FC sprint (as 75m easy, 25m sprint), 50m FC as (25m easy, 25m sprint) WD 100m FC easy

Brick: Bike 80mins WU 20mins Z1/low Z2, 20mins in Z2 MAIN 30mins as 10x (3mins in low Z3, 2mins in low Z2) WD 10mins in low Z2 into Run 20mins as (5mins in low Z2, 10mins in mid Z3, 5mins easy jog)

Run 40mins WU 10mins in upper Z1 MAIN 25mins in Z2 WD 5mins in upper Z1

Run 1hr WU 5mins jog, 10mins in low Z2, 3x100m accelerations +30secs RI MAIN 3x10mins in Z3/Z4 +3mins jog RI WD 10mins jog

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Brick: Bike 85mins WU 20mins in Z1, 10mins building intensity every 2mins (start in Z2 and end in Z3) MAIN 3x5mins as (rep 1 Z2, rep 2 Z3, rep 3 Z4) +10mins recoveries in low Z2 WD 20mins easy spin into Run 25mins WU 5mins in Z2 MAIN 15mins in low Z3 WD 5mins jog(5mins in low Z2, 10mins in mid Z3, 5mins easy jog)

Session 1: Run 40mins all in Z2, but every 5th min do 1min in Z3 Session 2: Optional swim 1500m for post-run recovery

Session 1: Swim 2,200m WU 5x100m FC easy+10secs RI MAIN 1,000m FC with each 200m getting slightly faster, 500m PULL in Z2 WD 200m easy mixed strokes Session 2: Gym 40mins strength/yoga/Pilates

Brick: Bike 1hour 25mins WU 10mins in low Z2 MAIN 5x5mins in Z3/Z4 +10mins recoveries in low Z2 WD 10mins in upper Z1 into Run 20mins as (5mins in low Z2, 10mins in upper Z2, 5mins easy jog)

Run 50mins WU 10mins build Z1/Z2 MAIN 30mins in Z2 WD 10mins easy jog

Run 45mins WU 15mins in Z2 including 3x200m accelerations MAIN 2x1mile slightly faster than race pace+5mins jog recovery WD 10mins in upper Z1

Run 40mins in Z2 with 4x200m accelerations

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Brick: Bike 40mins WU 20mins in Z2 MAIN 5mins at race pace WD 15mins in upper Z1 into Run 20mins as (10mins in upper Z1, 5mins in Z3, 5mins in upper Z1)

Run 25mins in Z2

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WEEK 05 WEEK 06

Brick: Bike 2hrs 30mins WU 30mins in Z1 MAIN 90mins in Z2 WD 30mins in Z1into Run 20mins easy

Brick: Bike 20mins in Z2. At 5, 10 and 15mins insert 1min hard effort into Run 10mins in Z2, including 1min hard effort

Session 1: Run 80mins Mixed terrain WU 10mins jog MAIN 1hr in Z2, 10mins Z2 WD 5mins jogSession 2: Optional swim 1500m for post-run recovery

Race or race simulation (sprint or Olympic distance)

Session 1: Swim 2,200m WU 5x100m FC+10secs RI MAIN 1,000m FC breaking it down so that each 200m gets faster. 500m PULL easy breathing every 3 to 5 strokes WD 200m easy Session 2: Gym 40mins strength/yoga/Pilates

Session 1: Swim 2,250m WU all easy. 400m FC, 300m PULL MAIN 5x150m FC in Z2 +20secs RI, 200m easy mixed strokes, 5x100m FC at Olympic-distance race pace +20secs RI WD Easy 100m mixed strokesSession 2: Gym 40mins strength/yoga/Pilates

Brick: Bike 80mins WU 20mins Z1/low Z2, 20mins in Z2 MAIN 30mins as 10x(2mins in low Z3, 1 minute in low Z2) WD 10mins in low Z2 into Run 20mins as (5mins in low Z2, 10mins in mid Z3, 5mins easy jog)

Brick: Bike 1hr WU 30mins in low Z2 MAIN 5mins in Z4 WD 25mins in low Z2 into Run 20mins as (5 mins in low Z2, 10mins in upper Z2, 5mins easy jog)

Run 1hr WU 5mins jog, 10mins in low Z2, 3x100m accelerations +30secs RI MAIN Pyramid 1, 2, 3, 4, 5, 4, 3, 2, 1 mins all in mid Z3+1min RI WD 10mins jog

Run 30mins WU 15mins in low Z2 MAIN 5mins in Z3, 5mins in Z4 WD 10mins jog

Run 1hr WU 10mins in low Z2, 2x100m accelerations +1min jog rests MAIN 2x15mins in Z2/Z3 building throughout each 15mins+5mins recovery jogs WD 10mins jog+stretch

WEEK 07 WEEK 08

Session 1: Swim 2,500m WU Easy 300m FC, 200m alternating 25m FC/25m FIST MAIN 4x200m FC as (100m in Z1, 100m in Z2) +15secs RI, 2x200m PULL (both low Z3) +20secs RI, 200m FC at race pace, 2mins rest, 10x50m FC as 2x(4x50m hard, 1x50m very easy) WD 100m easy mixed into Session 2: Gym 40mins strength/yoga/Pilates

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Brick: Bike 2hrs WU 1hr in Z2 MAIN 20mins at race pace WD 40mins in Z2 into Run 25mins WU 5mins in Z2 MAIN 15mins in low Z3 WD 5mins jog

Brick: Bike 2h30mins WU 1hr in Z2 MAIN 3x15mins as (rep 1 in Z3, rep 2 in Z3/Z4, rep 3 in Z4) +5mins in Z2 recoveries WD 30mins in Z2 into Run 25mins WU 5mins in Z2 MAIN 15mins in low Z3 WD 5mins jog

Run 1h 25mins Mixed terrain WU 10mins jog MAIN 1hr in Z2, 10mins Z2 WD 5mins jog

Session 1: Swim 2,500m WU Easy 300m FC, 200m alternating 25m FC/25m FIST MAIN 4x200m FC as (100m in Z1, 100m in Z2) +15secs RI, 2x200m PULL (both in low Z3) +20secs RI, 1x200m FC at race pace, 2mins rest, 10x50m FC as 2x(4x50m hard, 1x50m very easy) WD 100m easy mixed strokes Session 2: Gym 40mins strength/yoga/Pilates

Brick: Bike 90mins WU 30mins as (10mins in Z1, 20mins in Z2) MAIN 5mins in low Z3, 5mins in Z3/low Z4, 5mins in Z4 with 10mins recoveries between each (low Z2) WD 30mins in low Z2 into Run 20mins as (5 mins in low Z2, 10mins in upper Z2, 5mins easy jog)

Run 30mins in Z2

Run 45mins WU 10mins in Z2 including 4x200m accelerations MAIN 2x2 miles as (1 mile at race pace, 1 mile just below race pace) +3mins jog recovery WD 5mins in Z2

Run 45mins WU 10mins in Z2 including 4x200m accelerations MAIN 4x1mile alternating (1mile at race pace, 1mile 5secs below race pace) +3mins jog recovery WD 5mins in Z2

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Brick: Bike 90mins WU 30mins as (10mins in Z1, 20mins in Z2) MAIN 5mins in low Z3, 5mins in Z3/low Z4, 5mins in Z4 +10mins RI (low Z2) WD 30mins in low Z2 into Run 20mins as (5mins in low Z2, 10mins in upper Z2, 5mins easy jog)

Run 80mins Mixed terrain WU 10mins jog MAIN 55mins in Z2, 10mins Z2 WD 5mins jog

Swim 2,700m WU 10x easy 50m FC +15secs RI. 300m PULL easy MAIN 400m FC in Z2+20secs RI, 4x100m in Z3+20secs RI, 300m FC in Z3+20secs RI, 3x100m in Z3 +20secs RI, 200m FC in Z2 +20secs RI, 2x100m FC as fast as possible+20secs RI WD 100m easy choice swim

REST DAY(stretching or yoga)

Swim 1,250m easy recovery

Run 1hr WU 10mins in Z1/Z2 MAIN 2x20mins as (rep 1 in Z3, rep 2 in Z3/Z4) +5mins jog recovery (gradually building your pace) between each 20mins WD 5mins easy jog

Swim 1,900m WU 200m FC in Z1 MAIN 15x100m FC as (5x100m in Z2, 5x100m PULL in Z2, 5x100m FC in Z2) +15secs RI WD 200m backstroke

Swim 2,500m WU 300m mixed swim MAIN 5x400m alternating FC/PULL in Z2 +30sec RI WD 200m FC easy

Swim 1,900m WU 600m as (300m FC, 200m KICK, 100m FC), 6x50m FC gradually building pace each rep MAIN 8x100m FC +15secs RI (faster than your average 1,000m pace last week) WD 200m FC easy

Run 25 mins WU 15mins building from Z1 to low Z3 MAIN 5mins at race pace WD 5mins in upper Z1

Run 40mins in Z2, with 4x200m accelerations

RACE DAY

Brick: Bike 20mins in Z2 into Run 10mins in Z2

TEST WEEK Swim 2,800m WU 2x(200m FC easy, 4x25m drill of choice) +15secs rest MAIN 2x(300m FC just below race pace +30secs RI, 3x100m at Olympic-distance race pace +15secs RI)+1min rest. 16x50m FC, alternating 50m easy/50m fast, +20secs RI WD 200m mixed strokes

RECOVERY WEEK

TRI52.zone_plan.indd 100 2/13/13 9:44 PM