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Still have questions about this plan? The goal of periodization is to reach peak performance when race day arrives. This beginner's plan was created specifically for the classic distance race at the Nautica Malibu Triathlon presented by Equinox , which includes a half-mile ocean swim, an mile bike segment and a four-mile run.
This program assumes you have limited multisport experience and you're beginning your training straight off the couch. Base: The first few weeks of the program focuses on muscle and movement prep and includes limited growth in volume or intensity. Build: The "meat" of a training plan focuses on weekly increases in volume, endurance and generating power over distance.
It also includes recovery weeks, where volume drops approximately 40 to 50 percent, yet intensity may increase. Although this cycle can vary depending on the race distance, coach and especially the athlete, the goal is essentially the same: Stress the body into adaptation and growth. Recovery weeks allow for extra rest and replenishment, allowing the body to repair and get stronger. Race Prep and Taper: This segment includes the final few weeks leading up to your race. The volume will begin to decrease as the focus shifts to final race preparations.
The taper is the final week s leading up to the race, when volume significantly decreases. Triathlon training plans also focus on specificity. Multisport racing offers a wide range of challenges that require specific training for optimal performance. This plan will peak at 9 hours of riding and hours overall per week. Since this is a bike focus program, your run and swim will be maintenance only x per week. Get ready to run lots! This plan will improve your run durability getting you out on the roads times per week.
The program starts out with around of running in the first week and progresses to around 5. Since this is a run focus program, your bike and swim will be maintenance only x per week. Executing this full Ironman plan for 17 weeks would give people with one or two Ironman under their belts very good preparation for a 2nd and 3rd. Preferably, you should have a or faster HIM time.
Train by the time given but use distance as a rough guide. This plan is an advanced plan in terms of volume and intensity and appropriate for someone who is looking to go under and as fast as The plan does have recovery weeks but even some of those weeks are still in the hour range.
This plan is designed to make you go faster. The maximum trisport volume is around 14 hours toward the end of the 10 weeks. The maximum volume is around 10 hours toward the end of the 12 weeks. This program is a beginner plan to bridge you from an a Half Ironman to Ironman using a HRM with the confidence that you can complete the race without difficulty. The basic premise of this program is to help you improve your VO2 max and threshold. If you are using this plan during the winter, you can start your specific training in the spring with a nice improvement in your speed.
This plan only has 2 workouts per sport per week and peaks out at 6 hours per week of training. Use this plan if you are time constrained or if you want to focus more on family. If you don't have a race, use days and repeat as needed. This plan only has 2 workouts per sport per week and peaks out at 7. This plan is specifically created with the overweight person in mind who is looking for a no-impact weightloss plan to start losing the pounds and getting fit.
After you get done with all 3 months of this training plan, you should be fitter, slimmer and ready to start a specific triathlon training program such as a sprint program. See the article for details. A power based cycling program geared for triathletes and cyclists to improve their Critical Power over a 16 week period. A heart rate based cycling program designed for triathletes and cyclists to improve their Critical Power over a 16 week period.
The 20 week mini-sprint triathlon plan will have you ready for a mini sprint race in 20 weeks. Yes, this seems like a long time to train for a half-a-sprint, but this plan takes you from zero aerobic base. This plan is perfect for the person that has no athletic background and hasn't even worked out in years. The 10 week mini-sprint triathlon plan will have you ready for a mini sprint race in 10 weeks. Two days per week of strength and core work that can be added to any existing training plan.
When you import this one, you'll see the warning about overwriting your other plan. It will only overwrite any strength you might have. It will not affect your running, biking and swimming workouts you've already put into your plan. Sport Triathlon Duathlon Run Cycle. Distance All. Membership All Free Bronze Silver. View profile. Add to friends. Go to training log.
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