After having spent many hours at airports in the last few months, I found time to sort out my '06 triplan. I digested info from the Triathletes Bible (Friel), a few websites and my friendly gurus. Without getting too bogged down into details, I've made a note of the key points of my plan.
"A" Races
- Oly Distance Swiss Worlds (2 Sept)
- Florida Half Ironman (11 Nov)
Season Goals
- Sub-2.10 Switzerland (swim 22m; bike 66m; run 37m). Swiss bike=hilly. 66m v. unlikely. A good race is anyone who doesn't crumble on the run.
- Sub-4.50 Florida (swim 30m; bike 165m; run 90m)
Training Objectives
- Swim - 2 x 800m in 11.30 each
- Bike - 4 x 10k in 16m each
- Run - standalone 5k in 17mins
Limiters
- Technique in all 3 disciplines
- Swim - speed
- Bike - power & recovery; more force sessions focused on hammering
- Run - technique
Weeks
4 week cycles broken into 2 bike weeks, 1 run week, 1 recharge.
| |
Day
| Bike Week
| Run Week
| Rest Week
|
| Monday |
REST |
REST |
REST |
| Tuesday |
Swim 45m (AM)
Run 45m (PM) |
Swim 45m (AM)
Run 45m (PM) |
Swim 45m (AM)
Run 45m (PM) |
| Wednesday |
Bike 40m (AM)
Bike 40m (PM) |
Bike 40m (AM)
Bike 40m (PM) |
Bike 30m (AM)
Bike 30m (PM) |
| Thursday |
Swim 1hr (AM)
Run 45m (PM) |
Swim 1hr (AM) |
Swim 1hr (AM) |
| Friday |
Bike 40m (AM)
Bike 40m (PM) |
Run 40m (AM)
Run 40m (PM) |
REST |
| Saturday |
Bike 90m |
Bike 90m + 10m Run |
Bike 1hr |
| Sunday |
Run 1hr |
Run 1hr |
Run 1hr |
The Rules
- Miss anything except key sessions (i.e. Wed bike (force); Thurs group swim; Sun track)
- If tired, 1st reduce intensity. If still tired, take the day off
- Consistency
- Peak 2 weeks before race
- Taper 1 week before race
- Focus on technique for all sessions
- Sprinkle hills/resistance in the plan
- A dash of stretching & core work when watching telly
- This is triathlon, not real life. Prioritise
- Social commitment weekends (holidays, etc) will be considered forced rest weeks. Good for the soul
All comments welcome. Power.
RobbyRicc
Water shapes its course according to the nature of the ground over which it flows; the soldier works out his victory in relation to the foe whom he is facing.
Sun Tzu, Art of War
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