The Sprint Triathlon plan | Week 12 |

Week > 12

The total training time cracks the 10-hour mark. Listen to your body, though. If you feel you need an extra days rest, take it.

Bike : – 1:10

The Main set focuses on developing a sense of pace for the shorter, harder rides.
The intensity level is high, so make sure to stay focused and Cool down completely at the end.
15:00 Warm up, as follows:
– 5:00 in easy gear, 5:00 in moderate gear, 5:00 in moderately hard gear :
5 x 15 sec build to a sprint (115-120 rpm) w/45 sec easy spin after each
Main set
The goal is to establish a strong pace that you can maintain over the entire interval … don’t start out too hard, or you’ll never make it! Also, if you’d rather …you can substitute a distance that you can cover over the 20:00 time frame
(anywhere from 10K to 8 miles, for most of you). This will make it easier to make meaningful comparisons when we do similar sets in the future.
2 x 15:00 |-§-| 84-88% intensity w/10:00 active recovery |-§-| 60% after each
Cool down completely, gradually reducing your HR gradually to under 60%.
After the previous set this could take quite a while to accomplish!

Run : – 0:45

Tuesday’s steady tempo run, with a few bursts thrown in to help teach your body proper form and faster leg turnover. During these « bursts » you should feel very relaxed and smooth while developing a sense of what it feels like to Run efficiently and fast.
Warm up gradually, taking 15-20:00 to get up to 75%
6 x 20 sec using , w/1:40 recovery after each « burst »
Maintain through the remainder of the time, gradually …. letting your HR return below 60%.

Daily total > 1:55

Week > to date > 1:55

Swimming 0:45

Warm up
200 Swim
4 x 50 Swimming w/10 sec rest: 1-4 (#4 is pretty fast, ~85%)
Main set
1500 continuous swim … this will be an occasional benchmark so you can see how your swimming is improving as the season progresses.
Fight the urge to start out too hard a good way to approach this is to try to descend each 500 (each one faster than the one before), but don’t start out too slow. Get psyched and good luck!
(Alternate set: 1250 Swim)
Cool down
4 x 50 easy Swimming w/10 sec after each
Cool down completely

Bike : – 1:00

15:00 Warm up spin … stay in your small chain ring throughout, progressing from 85 rpm at the beginning to 105-110 by the end of the Warm up period.
3 x 4:30 set w/30 sec after each – do the following twice per set:
60 sec in medium gear |-§-| 105 rpm,
45 sec in easy gear |-§-| 115 rpm,
30 sec in harder gear |-§-| 95 rpm
3 x 4:30 set w/30 sec after each – perform as follows:
20 sec right leg – 10 sec transition – 20 sec left leg – 10 sec transition
30 sec right leg – 15 sec transition – 30 sec left leg – 15 sec transition
40 sec right leg – 20 sec transition – 40 sec left leg – 20 sec transition
Continue spinning in your small chain ring, cooling down gradually by reducing your cadence from 100+ rpm down to the mid-80’s

Daily total > 1:45

Week > to date > 3:40

Swimming 0:45

Warm up
300 Swim
200 w/o kick board (ok to use fins)
300 Swim
Swimming progressively faster than first 300, building up to 85% intensity by the end
Main set
10 x 100 w/30 sec rest after each (Alternate set: 8 x 100) ….each 100 should be comprised of:
25 Kick – 25 (follow order) – 50 freestyle, hard
– the final 50 freestyle should be as fast as possible on every repeat
Cool down
3 x 100 easy Swimming w/10 sec rest after each – Cool down gradually & completely

Run : – 1:00

Daily total > 1:45

Week > to date > 5:25

Swimming 1:00

Warm up
– Done continuously, with 10 sec rest after each repeat:
4 x 100 Swimming w/15 sec rest after each, |-§-| 60-70% intensity
4 x 50 Swimming w/10 sec rest after each, |-§-| 75-80% intensity
4 x 25 Swimming w/5 sec after each, |-§-| 85-90% intensity
Main set
Concentrate on getting into a rhythm with each of the following swims, … and keep your consistent even as the pace increases.
( with paddles is fine)
800 Swimming |-§-| 75% intensity
2 sets of (3 x 200 Swimming w/15 sec after each) – 1:00 extra rest between sets
– from 70% on #1 to 90+% on #3 for both sets
(Alternate Set: 500 Swimming – 4 x 200)
Cool down
4 x 50 w/10, continuous Cool down to complete recovery

Bike : – 0:45

This is an active recovery ride and is less important that today’s swim.
You can go for an easy spin outside if you prefer, or an easy spin on the trainer.
Either way, keep it in the small chain ring and stay focused on active recovery
keep the intensity level at or under 75% throughout the ride.

Daily total > 1:45

Week > to date > 7:10

Bike : – 1:20

Run : – 0:30

This is a shorter « brick run » that should be thrown directly after today’s ride.
The intensity should begin pretty high … you’ll still be « up » after your ride … and then follow a gradual decline toward the end.
You should optimally spend about
10:00 |-§-| 80%,
10:00 |-§-| 70-75%,
and the remainder coasting in toward 50-60%.

Daily total > 1:50

Week > to date > 9:00

Run : – 1:10

Get into the Run : – slowly, gradually bringing your HR intensity up to 70% by the 15:00 mark.
Then begin the following:
3 x 10:00 |-§-| 75-80%, with 5:00 active recovery jogs |-§-| 60%
The remainder should be performed at a very slow, steady pace |-§-| 60-65% intensity.

Bike : – 0:00

There is no post Bike Run scheduled for today. It’s been a great week. You completed your first Week with over 10 hours worth of train ing and your longest Week of running …

Daily total > 1:40

Week > to date > 10:10

Swimming 2:30 – Bike : – 4:15 – Run : – 3:25 – Total: 10:10