Lucy Gossage 12 Week Optimum Triathlon Training Plan

2 Lucy Gossage 12 Week Optimum Triathlon Training Plan | 03/2016

Key pointsThis is a 12 week training program aimed at novices working towards their first Olympic distance triathlon (1500m swim, 40km bike, 10km run). It assumes a basic level of fitness before starting; namely the ability to swim basic front crawl for 30 minutes, cycle at an easy pace for around an hour, and run at an easy pace for 30-40 minutes.

The optimum triathlon training plan is targeted at athletes with a bit more time and flexibility as they work toward their first Olympic distance triathlon. This plan incorporates three sessions of each discipline each week. It also includes a weekly ‘brick’ session. This is where you include a short run after a bike ride to mimic the sensation of running off the bike that you will experience in the race.

Though the sessions are fairly specific I can’t emphasise how beneficial it is to join a club or find training partners who will push you physically and make training more fun. Speaking from experience it is always better to do a slightly less specific session with friends who push you and make it fun than dragging yourself through a solo session you hate. Remember, triathlon is a hobby and hobbies are meant to be fun!

Within the plan you’ll find 3 four week blocks.

Block 1: Building basic fitness.

Block 2: Improving speed and endurance.

Block 3: Getting ready to race.

The first two blocks entail an initial 3 weeks where training volume and intensity increases gradually week on week, followed by a recovery week where the focus is on rest and recovery and allowing your body to absorb all the hard work it’s done to date.

The final week aims to get you as fit, fast and fresh as possible before your Olympic distance debut. In the final two weeks you gradually taper down; the volume of your training decreases while retaining a bit of intensity, as you aim to get to the start line like a coiled spring ready to unleash your bottled energy.

The mid-week bike sessions are best done on a Wattbike, but could be done on the road a Wattbike isn’t accessible. The weekend rides should be done on the road, ideally on your race bike, so you get used to the position and how the bike handles.

Obviously you can change the days around to fix your schedule and pool availability. Ideally aim to take a rest-day on the same day each week.

If you have to miss a session for whatever reason don’t beat yourself up too much. Remember – consistency is key. And try to enjoy the process as much as possible. After all, if you’re not enjoying it why do it?!

Training zonesThe plan is based around training zones, detailed in the table below. If you want to be scientific and accurate you can calculate your training zones by undertaking a three minute Wattbike test to find your maximum heart rate and maximum minute power: wattbike.com/uk/heart-rate-and-power-training-zones

For those of you working with heart rate monitors, Wattbikes or power meters, the relevant numbers for each training zone as percentage of maximum heart rate or maximum minute power are detailed in table 1.

Alternatively, and more simply, you can use ‘Rating of perceived exertion’ (RPE) to estimate training zones. The scale of perceived exertion is how hard you feel your body is working and therefore is a subjective measurement. It is detailed in Table 2 below.

Each training zone has a different purpose as defined in Table 1. For reference, in general most people will race an Olympic distance triathlon at upper Z3 or Z4.

wattbike.com @wattbike /wattbike

Zone Description Purpose HR (% max) % MMP RPE (1-10) Intensity Accumulated time

1 Recovery Established base endurance 60-65 35-45 2 EASY.

Relaxed. Able to carry on a conversation. 1-6 hours

2 Endurance Improve efficiency 65-75 45-55 3STEADY.Working. Feel warmer. Heart rate and respiration up. May sweat.

1-3 hours

3 Tempo Improve sustainable power 75-82 55-65 5

COMFORTABLY UNCOMFORTABLE.Hard work. Heart rate and respiration up. Sweating. Breathing hard.

50-90 mins

4 Threshold Push threshold up 82-89 65-75 6 UNCOMFORTABLE.Stressed. Panting. Sweating freely. 10-60 mins

5 VO2 Max Sustain a high percentage of maximal aerobic power 89-94 75-85 7 HARD TO VERY HARD.

Very stressed. Gasping. Sweating heavily. 12-30 mins

Abbreviations: HR: heart rate. MMP: maximum minute power. RPE: rating of perceived exertion

Rating Description

0 Nothing

1 Very light

2 Fairly light

3 Moderate

4 Somewhat hard

5 Hard

6

7 Very hard

8

9

10 Very very hard (maximal)


Always listen to your body If you feel excessively fatigued or sore, take two days off and then reassess. If you develop any niggles don’t train through them. Get examined by an expert before it develops into a more serious injury.

Keep it fun!Remember you’re doing the race because you want to be doing it. Try to enjoy the training and the fitness and sense of achievement and satisfaction it will bring!

KeyBACK Backstroke,

BREAST Breaststroke,

FC front crawl.

KICK Kick with a float held in front,

PULL Frontcrawl with a pull-buoy between thighs,

RPM revolutions per minute (i.e. pedal strokes per minute or cadence)

“ seconds

Z1-5 zone 1-5

Main main set

WD warm down

WU warm up


Weeks 1-4: Building Basic FitnessMorning Afternoon

Discipline Focus Set Discipline Focus SetMonday Swim Speed:

1000m totalWU: 4 x 50m FC Z2 +15” recovery50m back Z1 +30” recoveryMain: 4 x 50m FC Z3 + 15” recovery50 m breast Z1 +30” recovery4 x 50m FC pull Z4 + 15” recovery50m back Z1 +30” recovery4 x 50m FC Z4 + 15” recovery50 m breast Z1 +30” recovery

Bike Easy: 45-60 mins

45-60 min Z2. Include 1 min spin ups (cadence > 105) every 5 minutes. Can be done on road or indoors.

Tuesday Run Endurance:40 mins

WU: 10 mins Z2Main: 20 mins Z3WD: 10 mins Z2

Wednesday Swim Endurance:1200m total

WU: 200m FC Z2Main: 5 x 200m FC Z3 + 20”Use pull buoy on numbers 2 and 4

Thursday Indoor bike Endurance: 45 mins

WU: 5 mins Z23 x 30” high cadence (>100 RPM), 30” Z1 recovery3 X 30” Z4, 30” Z1 recovery2 mins Z2Main: 5 x (4 mins Z3, 2 mins Z1)

Friday REST DAY

Saturday Bike - run brick

Endurance & transition run

Bike: 60 mins Z3Run: 10 mins Z2

Sunday Run Endurance 40 mins Z2 to Z3 – off road and hilly if possible

Swim Open water: 20 mins

20 minute open water swim. Focus on sighting and getting used to wetsuit.

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Morning AfternoonDiscipline Focus Set Discipline Focus Set

Monday Swim Speed: 1250m total

WU: 4 x 50m FC Z2 +15” recovery50m back Z1 + 30” recoveryMain: 4 x 50m FC Z3 + 15” recovery50 m breast Z1 + 30” recovery4 x 50m FC pull Z4 + 15” recovery50m back Z1 + 30” recovery4 x 50m FC Z4 + 15” recovery50 m breast Z1 + 30” recovery4 x 50m FC pull Z3 + 15”50 m breast Z1 + 30” recovery

Bike Easy: 60 mins

60 min Z2Include 1 min spin ups (cadence > 105) every 5 minutes. Can be done on road or indoors.

Tuesday Run Speed:40 mins

WU: 10 mins Z2Main: 15 mins Z3, 5 mins Z4WD: 5 mins Z2


WU: 200m FC Z2Main: 6 x 200m FC Z3 + 20” recoveryUse pull buoy on numbers 2, 4 and 6

Thursday Indoor bike Speed: 50 mins

WU: 5 mins Z23 x 30” high cadence (>100 RPM), 30” Z1 recovery3 X 30” Z4, 30” Z1 recovery.2 mins Z2Main: 5 x (5 mins Z3, 2 mins Z1)

Friday REST DAY





Swim Open water

20-30 minute continuous open water swim. Focus on sighting and getting used to wetsuit.

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WU: 4 x 100m as 75 FC Z2, 25 back +15” recoveryMain: 16 x 50m FC +15” recoveryOdds Z4Evens Z24 x 50m kick +15” recovery

Bike Strength: 60 mins

60 mins Z2Include 4 x 5min big gear efforts with high resist-ance and cadence around 60 (Z3)Can be done on road or indoors.

Tuesday Run Endurance: 45 mins

WU: 10 mins Z2Main: 25 mins Z3. Every 5th minute run for 1 minute with high cadence (>100 steps/minute) WD: 10 mins Z2


WU: 2 x (150m FC + 20” recovery 150m as 25m back/25m breast + 20” recovery)Main: 10 x 100m FC Z3 + 15” recovery. Use pull buoy on numbers 2, 4, 6, 8 and 10

Thursday Indoor bike Endurance: 50 mins

WU: 5 mins Z23 x 30” high cadence (>100 RPM), 30” Z1 recovery3 X 30” Z5, 30” Z1 recovery2 mins Z2Main: 3 x (10 mins Z3, 2 mins Z1)

Friday REST DAY





Swim Open water: 20-30 mins

20-30 minute continuous open water swim. Fo-cus on sighting and getting used to wetsuit.

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WU: 4 x 50m FC Z2 +15” recovery 2 x 50m kick + 20” recovery50m backMain: 6 X 150m Z3 + 20”Odds FCEvens with pull buoySprint the 4th length within each 150m



Tuesday Run Endurance: 30 mins

WU: 10 mins Z2Main: 10 mins as 5 mins Z3, 5 mins Z4WD: 10 mins Z2


WU: 200m FC Z2Main: 5 x 200m FC Z3 + 20” Use pull buoy on numbers 2 and 4


WU: 5 mins Z23 x 30” high cadence (>100 RPM), 30” Z1 recovery3 X 30” Z5, 30” Z1 recovery2 mins Z2Main: 5 x (3 mins Z3, 1 min Z4, 2 mins Z1)

Friday REST DAY






20-30 minute continuous open water swim. Focus on sighting and getting used to wetsuit.

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Block 2 – Improving Speed and Endurance



WU: 4 x 100m as 75m FC, 25m kick on back + 20” recoveryMain: 2 x (5 x 100m FC). Go off the time it took for the first 100m + 10” recoveryEach 100m should get quicker so number 4 is your target race pace and number 5 is flat out


60 mins Z2Include 4 x 5min big gear efforts with high resist-ance and cadence around 60 (Z3). Can be done on road or indoors

Tuesday Run Speed: 40 mins

WU: 10 mins Z2Main: 20 mins alternating 1 min Z4 1 min Z1WD: 10 mins Z2

Wednesday Swim Endurance – 2000m total

WU: 200m FC +20”. 200m alternating 50 back, 50 breast.Main: 4 X 400m + 45” recovery1st: FC Z32nd: FC pull Z33rd: FC alternating 50m Z3, 50m Z4


WU: 5 mins Z23 x 30” high cadence (>100 RPM), 30” Z1 recovery3 X 30” Z5, 30” Z1 recovery. 2 mins Z2Main: 5 x (1 min Z3, 3 mins Z4, 2 mins Z1)

Friday REST DAY



Bike: 80 mins Z3 with 2 x 10 mins Z4 at some pointRun: 15 mins with 5 mins Z2, 5 mins Z4, 5 mins Z2



30 mins. 10 min warm up. Then 5 x (1 min hard, 1 min race pace, 1 min very easy). 5 min easy.

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WU: 400m continuous as 50m swim, 25m back, 25m breastMain: Repeat the following 3x:(20 x 25m +10” as 3 Z5, 1 Z2. 100 Z1 FC. 50 Z2 kick)




WU: 10 mins Z2Main: 25 mins alternating 1.5 min Z4 1 min Z1WD: 10 mins Z2

Wednesday Swim Endurance: 2200m total

WU: 200m FC Z2Main: 5*400m + 45” recovery1st: FC Z3 2nd: FC pull Z33rd: FC alternating 50m Z3, 50m Z44th: FC as 200m Z4, 200m Z3


WU: 5 mins Z23 x 30” high cadence (>100 RPM), 30” Z1 recovery3 X 30” Z5, 30” Z1 recovery2 mins Z2Main: 5 x (1 min Z3, 4 mins Z4, 2 mins Z1)

Friday REST DAY



Bike: 90 mins Z2-Z3, with 3 x 8 mins Z4Run: 20 mins as 10 mins Z4, 10 mins Z2



40 minute swim.Include 3 practice starts.

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WU: 2 X 200m as 150m FC, 25m back, 25m breast +20” recovery100m kickMain: 15 X 100m FC as 25m Z5, 25m Z4, 50m Z3

Bike Strength:60 mind

60 mins Z2. Include 4 x 5min big gear efforts with high resist-ance and cadence around 60 (Z3). Can be done on road or indoors.




WU: 3 X 100m + 15” as 50m free, 25m back, 25m breastMain: 6 X 300m + 30. 1,3 and 5 FC Z4. 2 and 4 FC pull Z3


WU: 5 mins Z23 x 30” high cadence (>100 RPM), 30” Z1 recovery3 X 30” Z5, 30” Z1 recovery2 mins Z2Main: 5 x (2 mins Z3, 4 mins Z4, 2 mins Z1)

Friday REST DAY



Bike: 100 mins Z2-Z3 with 4 x 5 mins Z4 (>3 mins recovery between each Z4 effort)Run: 25 mins Z2 alternating 5 mins Z3, 5 mins Z4


Swim Open water

40 minute open water swim. Ideally find a buoy and do 5 efforts around the buoy, to practice sighting and turning. E.g. 2 mins to buoy, 2 mins back, 1 min rest.

Wee

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WU: 8 X 50m + 15” recoveryOdds FC Z2Evens kickMain: 4 x (4 X 25m +15” recovery alternating 1-3 as Z5, 4 as Z2)10 X 50m + 20” recoveryOdds as: 1st 25 Z5, 2nd 25 Z2Evens as: 1st 25 Z2, 2nd 25 Z5500m Z3

Bike Easy: 45 mins

45 min Z2. Include 1 min spin ups (cadence > 105) every 5 minutes. Can be done on road or indoors.


WU: 10 mins Z2Main: 20 mins alternating 30” Z4 30” Z1WD: 10 mins Z2


WU: 2 x 200m as 150m FC Z2, 50m backMain: 4 x 300 + 30”FC Z3


WU: 5 mins Z23 x 30” high cadence (>100 RPM), 30” Z1 recovery3 X 30” Z5, 30” Z1 recovery2 mins Z2Main: 5 x (2 mins Z3, 2 mins Z4, 2 mins Z1)

Friday REST DAY



Bike: 60 mins Z3 with 2 x 10 mins Z4Run: 15 mins Z3



40 minute open water swim. Ideally find a buoy and do 5 efforts around the buoy, to practice sighting and turning. E.g. 2 mins to buoy, 2 mins back, 1 min rest.

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Block 3 – Getting Ready to Race



WU: 8 X 50m + 15” recoveryOdds FC Z2Evens kickMain: 10 X 50m + 20” recoveryOdds as: 1st 25 Z5, 2nd 25 Z2Evens as: 1st 25 Z2,2nd 25 Z5100m as 25m back/ 25m breast, Z15 x (4 *25m +15” alternating 1-3 as Z5, 4 as Z2)100m as 25m back/ 25m breast, Z1.400m Z3 pull






WU: 3 X 200m as 150m FC Z2, 50m backMain: 5 X 300 + 30”. FC Z3.


WU: 5 mins Z23 x 30” high cadence (>100 RPM), 30” Z1 recovery3 X 30” Z5, 30” Z1 recovery2 mins Z2Main: 6 x (3 mins Z4, 1 min Z5, 2 mins Z1)

Friday REST DAY



Bike: 120 mins Z3 with 2 x 10 mins Z4Run: 15 mins Z3



40 minute continuous open water swim. Focus on sighting. Practice starts, ideally in a group.

Wee

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WU: 6 X 100m + 20” as 75m FC Z2, 25m back Z22 x 100m kickMain: 10 X (25m FC Z5 + 15”.75m FC as 25m Z3, 25m Z5, 25m Z3 + 30”).






WU: 300m FC swim Z2200m FC pull Z2100m kickMain: 10 X 150m + 20” recovery as 100m FC Z3, 25m FC Z5, 25m back Z1


WU: 5 mins Z23 x 30” high cadence (>100 RPM), 30” Z1 recovery3 X 30” Z5, 30” Z1 recovery2 mins Z2Main: 8 x (1 min Z4, 1 min Z5, 2 mins Z1)

Friday REST DAY



Bike: 110 mins as 10 min Z1, 30 min Z2, 30 min Z3, 15 min Z4, 5 min Z2, 10 min Z4, 10 min Z2Run: 20 mins alternating 5 mins Z4, 5 mins Z2



30-40 minutes. 5 min easy. 3 practice starts (around 50m each). 5 x 4 or 5 min circuits around a buoy.

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WU: 10 X 50m + 15”. Odds FC Z2. Evens kickMain: 4 x (4 X 25m +15” alternating 1-3 as Z5, 4 as Z2)12 X 50m + 20”. Odds as: 1st 25 Z5, 2nd 25 Z2Evens as: 1st 25 Z2, 2nd 25 Z5

Bike Easy: 45 mins

45 min Z2. Include 1 min spin ups (cadence > 105) every 5 minutes. Can be done on road or indoors.




WU: 2 x 200m as 150m FC Z2, 50m backMain: 5 x 300 + 30” recovery FC Z3


WU: 5 mins Z23 x 30” high cadence (>100 RPM), 30” Z1 recovery3 X 30” Z5, 30” Z1 recovery2 mins Z2Main: 4 x (1 min Z3, 2 mins Z4, 1 min Z5, 2 mins Z1)

Friday REST DAY



Bike: 75 mins Z3 with 2 x 10 mins Z4Run: 15 mins as 5 min Z4, 10 min Z3



30 minute continuous open water swim. Focus on sighting. 3 practice starts, ideally in group.

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Monday REST DAY

Tuesday Run Leg loosener: 20 mins

WU: 10 mins Z2Main: 5 x 20” Z5 with 40” walk recoveryWD: 5 min Z2

Wednesday Swim Keeping your feel for the water: 600m total

WU: 3 X 200m as 150m FC Z2, 50m back

Thursday Bike Spinning the legs: 20 mins

WU: 5 mins Z23 x 30” high cadence (>100 RPM), 30” Z1 recovery3 X 30” Z4, 30” Z1 recovery9 mins Z2

Friday REST DAY


Checking your equipment


Sunday RACE DAYWee

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Lucy Gossage 12 Week Optimum Triathlon Training Plan · 2 Lucy Gossage 12 Week Optimum Triathlon...

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