The Sprint Triathlon plan | Week 20 |

Week > 20

Swimming 0:45

Bike : – 1:00

Warm up
15:00 Warm up spin, begin at an easy pace and slowly increase your intensity to 70%
4 x 20 sec fast spinning |-§-| 110+ rpm cadence w/40 sec recovery after each
Main set
2 sets of
(2 x 4:00 |-§-| 90-95% w/2:00 |-§-| 60% after each)
w/ an extra 10:00 between sets
Cool down
Cool down completely, allowing your HR to get back below 50% before stopping

Daily total > 1:45

Run : – 0:50

Warm up gradually over the first 15:00, bringing your HR up gradually to 75%
While continuing your run, go straight into:
2 x 6:00 |-§-| 75-80% w/2:00 easy jog after each
Reduce the intensity gradually to below 70%, and Run at a steady pace for the remainder of the session

Bike : – 1:05

Daily total > 1:55

Week > to date > 3:40

Swimming 0:45

Run : – 1:00

This is designed to be done at a track; if you need to Run out on the road instead, just substitute the times indicated to guide you through the session.
20:00 Warm up jog, progressing gradually & bringing your HR to 75% slowly
Intermediate set
4 x 15 sec « Run : – ups », increasing your intensity while holding good form & staying relaxed, w/ 45 sec easy jogging after each
– your HR should be elevated slightly after this set, and your legs should be ready to go!
Main set
2 x 1 mile (or 6:30 out on the road) maximal effort, above 90%
w/ 400m (or 2:30) recovery |-§-| 60% after each
Cool down for at least 15:00, and don’t stop until your HR is back near 50%

Daily total > 1:45

Week > to date > 5:25

Swimming 1:00

Bike : – 0:45

Daily total > 1:45

Week > to date > 7:10

Bike : – 1:40

Run : – 0:30

You might feel completely thrashed after today’s ride, but it’s important to train the transition after such a long period of time in the saddle.
Even if you don’t make the entire half-hour, put on your shoes and jog a mile or two to get used to running through the uncomfortable transition period.

Daily total > 2:10

Week > to date > 9:20

Run : – 0:40

The goal for this first Run is to get through it while expending as little energy as possible.
Even though you will ultimately be concerned with covering a particular distance during a race, it’s quite a relief to focus strictly on the total time during training.
Hold your HR below 70% at all times, even with hills, and keep a steady pace throughout.

Bike : – 0:20

This low intensity spin can be done either indoors or outside.
Your body will be in an « excited » state from the run, and it should be relatively easy to get your HR up to the 70% level and hold it there.
Make sure you keep your HR above 60%, since this is where the biggest aerobic benefit occurs.
If you need to throw in a set to guide you, do 3 x 7:00 |-§-| 70% w/3:00 |-§-| 60% after each.

Run : – 0:30

During this final Run your body will begin to adjust to the demands that are made after going for more than an hour.
You will want to have an eating strategy today … I would suggest eating your carbo-loaded food of choice during the Bike ride … in order to keep an even keel (and avoid « bonking »)
throughout this second run. Get into it and Run relaxed, and make sure to Cool down during the final 10 minutes.

Daily total > 1:30

Week > to date > 10:50

Swimming 2:30 – Bike : – 6:20 – Run : – 3:30 – Total: 10:50