Please find below an 8 week Olympic triathlon training plan to help you prepare for your event. Preferably on the race route. PULL – Freestyle with a pull-buoy between your thighs. When he’s not developing structured training plans for TrainerRoad, you can catch him sharing his coaching advice on the Ask a Cycling Coach podcast. Today’s post is dedicated to those preparing for an Olympic-distance triathlon. M. Tu. You should be able to chat at this intensity. Welcome to the ultimate Olympic triathlon training plan ;-) The training sessions can be very challenging and tough physically and mentally. The plan builds up to race day and helps improve your fitness and confidence for your target event. Zone 2 – Feels like “Steady/Endurance” – Heart rate 73-80% of max. The primary objectives of this phase are to build your aerobic capacity and endurance and prepare your body to handle the high-intensity training to come in the build phase. 1 x (50 FS in Z2 + 50 FS in Z5 + 30 secs rest). However, it’s sensible to do some of your training outside on the bike you intend to use during your triathlon. If you are an accomplished 10K competitor and wish to become a triathlete, you may find the running portion of this training plan too rudimentary. Couch to Olympic Triathlon Training Plan If you’re looking for a great way to get in shape this year while also achieving a badge of honor not many people have, start training for an Olympic-distance triathlon. Whether you are simply inspired by the Olympic-distance format or making the upward leap from a Sprint Triathlon, longer distances require a bit more training than the latter to help develop your threshold power across three disciplines. 1 x (50 Kick in Z2 + 50 Kick in Z4 + 20 secs rest). Up your intensity with science-backed Olympic distance training plans designed for PRs and race wins. Monday Relax Tuesday Swim: 800 Yards WU: 200 @ low aerobic intensity 4 x 25 drills, RI=0:10 MS: 2 x 100 @ moderate aerobic intensity, RI=0:05 4 x 25 kick, RI=0:15 CD… 1 x (50 Pull in Z2 + 50 Pull in Z2 + 15 secs rest). By increasing your work capacity early on through short, hard efforts your body will adapt wisely and prepare itself for the more intense training that’s ahead. 4 x (3 mins in Z4 + 60 sec recoveries in Z1-2). Training plans Training plans. Ride mainly in Z2. Including beginner, intermediate, advanced, masters (40+) and off-season PLANS, Table of Contents (click to scroll to each section), MyProCoach strongly recommends that you consult with your physician before beginning any exercise program. Sounds challenging? Worried about what to eat on marathon race day? • Under a 2:40 finish time — firstly, know that elite-level triathletes commonly complete this event in under 2 hours. If this is your aim, consider selecting a mid-volume training plan. High Volume. As always, increasing your efforts in training in an attempt to improve your performance requires some thinking on your part. 1 x (200 FS in Z2 + 200 Pull in Z2 + 30 secs rest). It doesn’t have to be every swim you do but aim for at least two open water swims before you race in open water. To accommodate these changes, I recommend our Olympic Triathlon Base, Olympic Triathlon Build and Olympic Distance Triathlon plans to prepare for your Olympic-distance triathlon. Tuesday. See how the TrainingPeaks app will help you coach more effectively. Hours. You can either cycle outdoors in good weather, or indoors using a trainer such as a Wahoo KICKR. Required fields are marked *. 4 x (50 FS in Z5, Beach or Deep Water Starts + 30 sec rests). We suggest you always have some idea of what you’re doing, before you get in the pool. For example, you could start off by running two miles and increase your distance by 1 mile per month until you build up to around 6-miles. It also takes into consideration that the triathlete can run at least 5 miles at around 10/mile pace or about 50 minutes, swim at least 3000 yards per week and ride at least 15-25 miles 3 times per week on the bike. Olympic distance triathlon training plans and training tips for your first olympic triathlon race. 3 x (50 FS in Z2 + 50 FS in Z5 + 30 sec rests). Besides the sense of accomplishment you'll feel, training … This triathlon consists of a .93 mile swim, 24.8 mile bike, and 6.2 mile run, just like the participants in the Olympics. TRI TRAINING PROGRAME 12-WEEK OLYMPIC - BEGINNER WWW.GARMIN.PL 1 Triathlon Performance Solutions Presents: The Twelve-Week Race Plan Race distance: Olympic Athlete level: Beginner athlete in your first or second year of Olympic distance triathlon competition Hours Per Week: Six to eight This training plan is to be used in conjunction with a Garmin multisport GPS device or devices. 1 x (100 FS Breathe every 3 in Z2 + 15 secs rest). Goals are what is going to get you off the couch and out the door. Without getting too in the weeds (there’s always another time for that), we do this so that every athlete, no matter what their personal fitness level is, can find a plan that’s manageable yet challenging enough to see big results. If you’re 100% adamant about training for an international-distance triathlon to kick off your triathlon career, then you must go into your experience expecting a higher training burden. To get Chad’s best cycling knowledge delivered to your inbox, sign up for our email list. 2 x (50 FS Breathe every 3 in Z2 + 15 sec rests). Find olympic triathlon tips, training schedules, swim, run, and bike workouts, and olympic distance triathlon race and events near you. Here are some simple guidelines to follow: • If you can train once a day, covering one discipline twice per week, you’re going to want to choose a low-volume plan. This short training plan is suitable for Intermediate triathletes, who want to maximize potential at Olympic distance triathlon whilst balancing life and training. The former president of Tri Team PDX, coach for Team in Training, and current globe-trotting triathlon expert joins us today with both a complete 12-week plan for your first triathlon, AND a complete, free guide to the process, which you can download from our website here. You’ll get more out of following a pre-planned workout, than you will by plodding up and down aimlessly. Another triathlon training plan for hitting your second racing peak, this 12-week plan is split into eight and 10 hour training weeks. It is not a complex or hugely time consuming programme, it will get you to the finish line in good shape. Essentially you need to train your body, so that you’re eventually able to swim 1500m, cycle 40km and run 10km, back to back. This means you can ride with real people in a virtual environment – which makes it more fun. pull. Impatience leads to injuries, and consistency is your goal. This plan has the main objective of COMPLETING. Also, the intention is for you to feel fully confident of the distance, on top of the increased pace. Free Olympic distance triathlon training plans Are you looking to step up to Olympic distance triathlon, or beat an existing PB? 2 x (50 Pull in Z2 + 100 Drill in Z2 + 15 sec rests). This is most people’s weakest area, and the aspect they are most concerned about. Unsubscribe at any time. RPE 7 Relaxed effort swim, loosening off with a few short bursts. Are you ready to start training for a triathlon? Training plans 8 week brick training plan. 1 x (50 FS in Z2 + 50 Back in Z2 + 20 secs rest). At some point (once you’re warmed up) do: 3 x (12 min efforts in upper Z3 to low Z4 + 3 min recoveries in Z2). Learn the distances and other key facts… An IRONMAN triathlon has a total race distance of 140.6 miles (or 226.2 kilometres). You should be able to chat at this intensity. We also use some simple abbreviations to keep things easy to read: This plan is suitable for Beginner or time-limited athletes preparing for an Olympic distance triathlon. This event features a combination of swimming, biking and running, so you have to be on your game to […] Get off your bike and run for 10 mins in Z3. At some point (once you’re warmed up) do: Get off your bike and run for 10 minutes at Z3. This will give you enough fitness for an Olympic triathlon, with a little to spare. Advertisement. Wednesday. 2 x (200 FS in Z2 + 50 FS in Z4 + 20 sec rests). Break up your swim workouts, into smaller chunks with regular rest periods. These workouts can help balance your strength and flexibility, which leads to more efficient movement patterns and fewer injuries. When it says 'Zone 5'.... it means zone 5, tough, horrible and painful and when it says 'Zone 2' it means easy, relaxed, I want you to feel better at the end than at the beginning. Download Your Free Printable PDF Plans Here! An Olympic distance triathlon involves a 1500-meter swim, a 40-km bike and a 10-km run. 107. Choosing the training plan volume that’s right for you is 25% what your goals are, 25% how much time you have available to train and 50% how well your body can manage and recover from stress. Training plans for the olympic distance. 1 x (50 FS in Z2 + 50 FS in Z4 + 20 secs rest). We will help you to plan your training sessions effectively and to reach your highest possible performance level. Week 4 - Active Recovery Week (3 hrs 42 mins), Week 8 - Active Recovery Week (4 hrs 18 mins), Week 12 - Race Taper Week (2 hrs 16 mins). This 16 week training plan is designed to get a beginner triathlete through a standard distance triathlon. 1 x (100 FS in Z2 + 100 Pull in Z2 + 20 secs rest). Average weekly training hours are 4:37 with the biggest week at 6:12 hours. 2 x (50 FS in Z2 + 50 FS in Z4 + 20 sec rests). The first 6 weeks of this Olympic triathlon training plan comprise thebase phaseof training. 1 x (100 FS in Z2 + 200 Pull in Z2 + 30 secs rest). Most of your training can be done at chatting pace, but it’s also good to include some harder efforts. Keeping that benchmark in mind, if you’re setting an extremely ambitious finishing-time goal for yourself, a high-volume training plan may or may not be right for you. Ride on your race day bike, all in Z2. There are many reasons we recommend the Olympic triathlon plans we do. 2 x (100 FS in Z2 + 50 FS in Z3 + 15 sec rests). Ride mainly in Z2 today. Please find below a 16 week ‘complete’ standard/Olympic distance triathlon training plan to help you prepare for your event. Zone 4 – Feels like “Hard/Threshold” – Heart rate 87-93% of max. This is your long run for the week and it will progress in duration. Get matched with a certified coach or search the directory. This free Olympic triathlon training plan is meant for intermediate triathletes who have some prior experience with triathlon training. With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 1800 m/yards with rests, ride for 2 hrs 30 mins and run for 1 hr – but not all on the same day. If you have not recently trained for and completed a sprint triathlon with the last 30 days, ask yourself if you’re absolutely certain you want to attempt an Olympic distance. 1 x (50 Pull in Z2 + 50 Pull in Z4 + 30 secs rest). Download All Our FREE PRINTABLE Olympic Triathlon Plans Here! Before I get into the details of these specific training plans and the reasons they’re effective, it’s important for triathletes to first reflect on the following three questions: Many triathletes preparing for an Olympic triathlon structure their season so that the date of their international-distance event falls on the heels of completing a sprint triathlon. What's your need? 1 x (50 Kick in Z2 + 50 Kick in Z4 + 20 secs rest). Not everyone can fit them in around their busy lives, on top of their swimming, cycling and running, but it’s good if you can. 12 x (40 secs in upper Z4 + 20 sec recoveries in Z1). Plus, some strength training, if you have the additional time. This first swim is just to get used to the environment. Mid Volume. Questions to Ask Before Choosing Your Olympic Triathlon Training Plan Olympic triathlons, which include a .93 mile swim, 24.8 mile bike and 6.2 mile run, more so than the previously discussed sprint triathlons , call for a pickup in training volume and a reduction in intensity. Olympic distance training plans. If you follow our training plans, we do all the thinking for you. If you’re coming from a place of little triathlon experience and less-than-desirable fitness capabilities, these facts should not deter you. Choose from thousands of plans to help guide your training. Hard/VO2 Max” – Heart rate 93-100% of max. Congratulations for taking on the challenge of completing a Sprint or International (Olympic) distance triathlon!. 1 x (100 Pull in Z2 + 100 Drill in Z2 + 20 secs rest). Phil is a recognised expert with over 20 years of experience, having featured on many endurance sports publications (below). Here are the facts you’ll need to know. A steady run, mainly in Z2. 1 x (100 Drill in Z2 + 100 Pull in Z2 + 20 secs rest). Find a Coach. Average weekly training hours are 7:26 with the biggest week at 9:12 hours. 12-Week Triathlon Training Plan We asked Triathlon Ireland National Development Coach Stephen Delaney to design a 12-week training schedule suitable for aspiring triathletes with a basic level of running fitness. Balanced sports have a short and long training day. The best way to train for an Olympic triathlon is to include regular swimming, cycling and running into your lifestyle. 1 x (100 FS Breathe every 3 in Z2 + 20 secs rest). At this point, I’ve already briefed you quite a lot on how to choose the training plan volume that’s right for you. Mondays are always a rest day (though this can be adjusted as needed to a day that works for your schedule). So this six-week Olympic-distance training plan isn’t stuffed full of pointless workouts – each one is designed to build your race-day fi tness. 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