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Last-minute training

last-minute triathlon get in shape for almost any race in just six weeks with this training plan


TRAININGZONE The plan

Last-minute tri training

So you want to start the season off with a bang, but left the training a bit late? Follow this plan to get race-fit in just six weeks Meet the expert Phil Mosley Mosley is a multiple national and world age-group championship medallist in triathlon and duathlon. He coaches for myprocoach. net

This training plan is for anyone who wants to get fit in time for the start of the season, but hasn’t trained quite as much as they’d hoped to. Even if you’re not planning on racing anytime soon, it’s still a valuable plan, especially if you were unable to rack up the training miles this winter. It only takes six to eight hours per week, but still crams in all the key sessions you’ll need to improve quickly and race at your best. It’s designed for standard distance triathlons (1.5km/40km/10km) but will also work well for anything shorter. By following this plan you’ll increase your endurance, improve your speed and fine-tune your race-readiness. With that comes added confidence, which means you’ll enjoy the race more. The sessions are all at one of three general intensities: endurance pace (referred to as Zone 2), which is a pace that isn’t easy but can be maintained while talking; triathlon race pace (Zone 3/lower Zone 4), which will get you used to the feeling and pace that you’ll use on race day; and hard pace (Zone 4/Zone 5), which is done in short bursts and should teach your body to adapt to a higher pace than you could

Is this plan for you? Before beginning these plans you should already be able to: Swim 400m non-stop Cycle 1hr non-stop Jog 30mins non-stop

previously manage. It’s important to stick to the intensities described in the training plan, as it’ll increase your chances of improvement. If you need to walk or stop from time to time to keep within the right training zone, that’s fine. The intensities are outlined in more detail in the Training Zones section. There’s also a key, which describes any abbreviations we use. For simplicity’s sake we haven’t prescribed a detailed warm-up or warm-down in the swim workouts, just a main set. You can easily devise your own by including some low intensity front crawl, kicking with a float, technique drills of your choice and swimming other strokes. Your swim

How it works

You r k 6-ween pla

Get your guide ready to go

Photos James Lampard

warm-up and warm-down should add up to about half the total volume of your session, so in this plan the warm-up could be anything from 200m to 600m and the warm-down the same. In addition to the workouts described, you should attempt to get lessons or coaching if you feel your technique is a big weakness. When you’re not training, you should be maximising your recovery so that your body adapts well. That includes sleeping properly, eating soon after big workouts and reducing other forms of physical and mental stress – so take the lift, not the stairs! Remember, improving at triathlon is all about maximising your adaptation, not your training.

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minute training Last-minute training Last-

Cut out the guide following the dotted outline

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Fold the guide in quarters using the fold guides

august 2013

Now carry it with you for reference while training

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get in shape for almost any race in get in shape for almost any race weeks with this training plan sixin just just six weeks with this train ing plan

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The plan last-minute tri training Training Zones Fold2

Your ek 6-we plan

Try to work to the prescribed training zones explained below as these will help you train at the right intensity for each session. This will help you to develop specific aspects of your fitness, as well as making sure that 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, and subtract them from your maximum heart rate to calculate your zones. Going on feel (Rating of Perceived Exertion or RPE) can take time to fine-tune but is a potent means of gauging training intensity when you become good at it. Tools like cycle power meters and GPS watches will also help track your training progress, but they’re not essential for this plan. These training zones are only a guide, so don’t worry about being overly precise with heart rates because they’ll fluctuate anyway. Be mindful of your training intensity and pacing, but more importantly be consistent, get out there and enjoy your training. Training Description Heart Rate Rpe 1-10 Accumulated Intensity Zone (%Max)

Last-minute training

last-minute triathlon get in shape for almost any race in just six weeks with this training plan

1

Recovery

55-70

<2

1-6hrs

Easy

2

Endurance

70-75

2-3

1-3hrs

Steady

3

Tempo

75-80

3-4

50-90mins

Comfortable

4

Threshold

80-88

4-6

10-60mins

Uncomfortable

5

Vo2 max

89-100

>7

12-30mins

Hard to v. hard

KEY: WU Warm up, MAIN Main set, WD Warm down, FC Front crawl, BUILD Perform each rep slightly faster than the one before, PULL Front crawl with a pullbuoy between your thighs, SECS Seconds, Z1 Intensity zone 1, Z2 Intensity zone 2, Z3 Intensity zone 3, Z4 Intensity zone 4, Z5 Intensity zone 5

log workouts for free: training.triradar.com

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Run 30mins in Z2, but sprinkle in 6x30secs gradually accelerating up to 10km race pace Swim 1.5km MAIN 3x300m FC in Z3 + 30sec rests

Bike or turbo or gym bike 55mins WU 15mins in Z2, but include 4x10sec sprints MAIN 5x5mins in upper Z3 + 2mins easy spin rests WD 5mins in Z1/Z2

Tue

base phase Run 35mins 15mins in Z1/Z2, 15mins in Z3, 5mins in Z1/Z2 Swim 1.5km MAIN 4x200m FC in Z3 to Z4, with 30sec rests

Bike or turbo or gym bike 50mins WU 10mins in Z2, 3mins in Z3, 5mins in Z2 MAIN 15mins in upper Z3, 3mins easy spin, 12mins in upper Z3 WD 5mins in Z1/Z2

Run 35mins in Z2, but sprinkle in 5x45secs gradually accelerating up to 10km race pace Swim 1.5km MAIN 100m, 200m, 300m, 200m, 100m FC, all in Z3 to Z4 + 20sec rests

Bike or turbo or gym bike 45mins WU 15mins in Z2, but include 4x10sec sprints MAIN 6, 5, 4, 3, 2, 1mins all in upper Z3 + 1min easy spin rests WD 5mins in Z1/Z2

Bike 90mins in Z2 (steady, conversational pace)

Sat

Bike 90mins in Z2 (steady, conversational pace)

Run 40mins in Z2, on undulating trails if possible. Go steady, not hard

Sun

Rest day

Sat

Rest day

Wed

Bike or turbo or gym bike 55mins WU 7mins in Z2, 3mins in Z3, 5mins in Z2 MAIN 9, 8, 7mins all in upper Z3 + 3mins easy spin recoveries WD 5mins in Z1/Z2

Thur

Swim 1.5km MAIN 9x100m FC in Z3 to Z4, with 30sec rests

Fri

base phase Run 30mins First half in Z2, second half in Z3

Mon

week 02

Sun

Fri

Thur

Wed

Tue

Mon

week 01

Run 40mins in Z2, on undulating trails if possible. Go steady, not hard

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august 2013

3


TRAININGZONE

Bike or turbo or gym bike: 45mins brick session WU Bike 7mins in Z2, 2mins in Z3, 1min in Z2 MAIN 2x10mins in upper Z3 (+3mins easy spin rest) straight into 10min run (5mins in Z4, 5mins easy jog)

Sat

Bike 1hr 45mins in Z2 (steady, conversational pace)

Sun

Rest day

Run 45mins in Z2, on undulating trails if possible. Go steady, not hard

Mon Tue Wed

Swim 1.8km MAIN 10x100m FC in Z3/Z4 (race pace) with 15sec rests

Swim 2km MAIN 100m PULL, 200m FC, 300m PULL, 400m FC, 300m PULL, 200m FC, 100m PULL, all in Z3, all with 30sec recoveries

Bike or turbo or gym bike 60mins brick session WU Bike 10mins in Z2, 3x1min hard/1min easy spin MAIN 3mins maximal effort, 3mins easy spin, 4x4mins in Z4/Z5 + 3min easy spin recoveries, straight into 8min run (4mins hard, 4mins easy jog)

Run 40mins, speed work WU 15mins in Z2 (include 4x30sec sprints) MAIN 2 x (5x300m in Z4 to Z5), 25sec rests between efforts, 3min bonus rest after first 5 reps WD 5min jog

Thur

Run 40mins, speed work WU 15mins in Z2 (include 4x30sec sprints) MAIN 2 x (7x200m in Z4 to Z5), 20sec rest between efforts, 3min bonus rest after first 7 reps WD 5min jog

build phase Run 30mins in Z2, but sprinkle in 6x30secs accelerating to race pace

Swim 2km MAIN 5x200m FC in Z3/Z4 (race pace) with 30sec rests

Bike or turbo or gym bike: 50mins brick session WU Bike 7mins in Z2, 2mins in Z3, 1min in Z2 MAIN 3x8mins in upper Z3 +3mins easy spin rest, straight into 10min run (5mins in Z4, 5mins easy jog)

Fri

Bike or turbo or gym bike 55mins WU 10mins in Z2, 3x1min hard/1min easy spin MAIN 3mins maximal effort, 3mins easy spin, 5x3mins in Z4/Z5 + 3min easy spin recoveriesWD 5mins in Z1

Sat

Swim 1.8km MAIN 400m FC in Z3, 300m PULL in Z3, 200m FC in Z4, 100m PULL in Z4 to Z5, all with 45sec recoveries

Sun

Tue Wed

build phase Run 30mins in Z2, but sprinkle in 6x30secs accelerating to race pace

Fri

Thur

week 04 Fold2

Mon

week 03

Rest day

Bike 1hr 45mins in Z2 (steady, conversational pace)

Wetsuit swim 20 to 30mins Preferably open water, or in a lido. Gentle swimming, navigation practice and deep-water starts Run 50mins in Z2, on undulating trails if possible. Go steady, not hard

Fold1

Swim 2km MAIN 5x200m FC in Z3/Z4 (race pace) with 30sec rests

Bike or turbo or gym bike 55mins brick session WU Bike 10mins in Z2, 3x1min hard/1min easy spin MAIN 3mins max, 3mins easy spin, 3x4mins in Z4/Z5 + 3min easy spin recoveries, straight into 10min run (5mins hard, 5mins easy jog)

Rest day Bike 1hr 30mins in Z2 (steady, conversational pace) Wetsuit swim 30mins MAIN 6x30sec sprints from deep-water start. After swim, practise taking wetsuit off quickly

Run 40mins in Z2, on undulating trails if possible. Go steady, not hard

august 2013

Mon Tue Wed

Run 45mins, speed work WU 15mins in Z2 (include 4x30sec sprints) MAIN 2 x (4x400m in Z4), 30sec rests between efforts, 3min bonus rest after first 4 reps WD 5min jog

Thur

Bike or turbo or gym bike: 45 mins brick session WU Bike 7mins in Z2, 2mins in Z3, 1min in Z2 MAIN 25mins in upper Z3 straight into 10min run (5mins in Z4, 5mins easy jog)

Fri

Swim 2km MAIN 8x50m FC BUILD + 15sec rests, 30sec rest, timed 400m FC hard

Sat

peak phase

Sun

Sat Sun 4

week 06

Run 30mins in Z2, but include 1 mile at a realistic triathlon race pace

Fri

Thur

Wed

Tue

Mon

week 05

RACE TAPER Run 30mins in Z2 but include 1 mile at a realistic triathlon race pace Swim 1.5km MAIN 7x100m FC at realistic triathlon race pace

Bike or turbo or gym bike: 35mins brick session WU Bike 7mins in Z2, 2mins in Z3, 1min in Z2 MAIN 15mins in upper Z3, straight into 10min run (2mins in Z4, 8mins easy jog)

Run 30mins, speed work WU 15mins in Z2 (include 4x30secs sprints) MAIN 4x400m in Z4 to Z5 with 30sec rests between efforts WD 5min jog Swim 1km MAIN 3x200m FC in Z3/Z4 (race pace) with 30sec rests

Bike or turbo or gym bike 35mins brick session WU Bike 10mins in Z2, 3x1min hard/1min easy spin MAIN 4x2mins at realistic race pace (upper Z3) + 1min rests WD 5min easy spin

Run 20mins in Z2, but include approx 800m at realistic triathlon race pace

Rest day

Optional 15min open-water swim, bike or run at an easy pace

Race Day

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