TRAINING PLAN FOR 2011 JARDEN WESTCHESTER TRIATHLON

You should consult a doctor before attempting this plan as the athlete assumes all risks of attempting such a plan and Tri-Trainer.com assumes no liability for providing this.

Each phase of the plan is broken down into 4 week periods.
This Plan assumes you are trying to 'Peak' at Westchester and therefore the plan makes no assumption that you are racing before then although races are a good idea for experience and using them as a 'Brick'.

The bike course has been posted on www.westchestertriathlon.com and this is a course that has some tough hills. I recommend hill work if you want a good race.

Appendix of training codes is at the end of each 4 week plan and more detailed workouts can be found on the ' Training Peaks' website. If you have questions, please e mail me at razortri@aol.com.

This next Phase is Base 1 . You should be able to increase volume of training after your Prep phase and also slightly increase intensity. Your race is still 12 or so weeks away and there is no point training too hard and getting injured. You are training your body to fuel for Endurance.
Heart Rate Zones max at Zone 3 and you should be building your Strength particularly as Westchester has some tough climbs on the bike. Be prepared and work hills.

5/21/2012

MON

TUE

WED

THUR

FRI

SAT

SUN

TOTAL

STR

1.00 SM

1.00 MS

SWIM

1.00 E2

1.00 Tec

1.00 E3

3.00

BIKE

0.45 S2

1.00 E2

2.30

RUN

0.30 E1

0.45 S1

1.00 E2

5/28/2012

MON

TUE

WED

THUR

FRI

SAT

SUN

TOTAL

STR

1.00 SM

1.00 MS

2.00

SWIM

1.00 Form

3.00

BIKE

0.45 S1

RUN

0.45 S2

6/4/2012

MON

TUE

WED

THUR

FRI

SAT

SUN

TOTAL

STR

1.00 SM

1.00 MS

2.00

SWIM

1.00 Form

3.00

BIKE

0.45 S2

RUN

0.45 S1

6/4/2012

MON

TUE

WED

THUR

FRI

SAT

SUN

TOTAL

STR

1.00 SM

1.00

SWIM

0.45 T1

1.45

BIKE

0.45 S1

RUN

APPENDIX

STRENGTH

SWIM

E2
Technique + Zone 2 ( RPE 12-14) Main Set. Endurance Swim.
E3
Longer Sets and HR /RPE Zone 3 , ie 300 w/u 5 x 300 30' RI, 5 x 200 20' RI etc.
Tec
Technique focus for 70% of workout
FORM
Concentrate on Long Stroke. Count them . Try to 'feel' the water.
Maybe use Fists only for the warmup.
T1 -
Time Trial 3 x 300 with 30 secs RI. Fastest and slowest to be within 15 seconds of
each other. Divide by 3 to get ave. 300 and 3 again to get ave. 100 'T' time.
Use this time +/- when doing sets. I.e. 10 x 100 @ T 15' (sec) RI ( rest interval)

Early Season so S1 and S2 are Technique Focus which we all need .
S1
Spin. High Cadence. RPM at 100 and above on easy gear or low level if on stationary
S2
W/U then isolated leg on stationary. Start 30 secs each leg , EASY gear, build to 3
minutes each leg with 2 minutes easy spin between each both legs.
E2
Zone 2 HR or RPE12-14
E3
Zone 3 HR or RPE 14-15 Some hill work ( seated )
ME
Muscular Endurance and Strength- HR Zone 3 , Higher Gear, Max 80 RPM,Stay seated
Warm up for 10 minutes before and cool down after
This should feel tough on the legs but just try to keep them moving.
T1
Time Trial - If you have your favorite outdoor route, pick a spot and see how
long it takes to get there going hard. Part of your longer route works.

E1
Zone 1 HR - Very slow. Relax. Recovery.
E2
Zone 2 HR or RPE12-14. Easy Endurance building..
S1
After easy Warm Up (w/u) 5-6 30 sec accelerations. Not flat out. Build . Full recovery
between accelerations so Heart Rate drops back to Zone 2
S2
After easy w/u increase pace to comfortable stride. Keep form for 1 minute and
recover. HR Zone 3 Max. Recover for 2 minutes back to Zone 2. 5-6 Reps.
T1
Time Trial - 1-3 Miles on Track, Warm up well and stretch then Test. Use in the future.