Going Long Training
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Let's Make This Season Count!
As we have said in the past, any commitment to a multi-sport, endurance training lifestyle doesn't have an "off season", it's equally important to factor in some true "down time" during your year to reflect and perform some maintenance activities that we just can't make time for during the normal training regimen.
First things first
Several email messages I've received recently suggest that you're all looking for a way to stay active -- "Coach, I'm ready to go! Don't tell me to sit on my butt for 4 weeks -- I'll go crazy!" Here's what I suggest:
Review the schedule
For many of you this will be the first year where you'll have a formalized comprehensive training plan to follow. Take some time to familiarize yourself with the standard weekly schedule as well as the new training cycle outline. This should help you understand the progression and consistency that we use to build your endurance and strength slowly over the entire Pre-Season.
Nothing too hard
Whatever you do, avoid putting your body through any high intensity fitness tests early in the year. Some of you will be tempted by the fall road race season, but unless this is something that you've been training for consistently I'd skip that race schedule entirely.
Work on your weakest link
This is a unique time of year when you can spend a complete month working on the one sport that has been your weak link in the triathlon chain. If you've wanted to work on your swimming, spend 4 weeks doing drills and long steady distance in the pool -- it's a great chance to get in the water 4-5 times/week if you want. If your cycling needs some attention, this is a great time to spin in your small chain ring, work on some Isolated Leg Training, and make adjustments to your bike position. For those who want to build a stronger running base for next year, you can run 3-4 times/week (not longer) at very low intensities to help build that foundation as well. Which ever sport you choose, make sure that it gets your complete attention -- throwing two or more sports into your week at this point could become counterproductive pretty quickly!
Build up your infrastructure
I like to begin every season with 2-3 weeks of exclusive strength training. This means spending every other day in the weight room, following a program that I developed after reading A Practical Approach to Strength Training by Matt Brzycki. Developing this schedule from the beginning helps ensure that I can incorporate this into my schedule once the other workouts are added to the mix.
Try something new
Every year I try to find something new and unusual to add to my training program. You might want to try yoga, new stretching exercises, spinning your bike on rollers, paddles/fins in the pool, etc. These four weeks are the best time to do some experimentation -- and you might find something that provides a breakthrough.
Get your bike ready
Bike maintenance is one area that tends to get neglected during the Competitive Season, and November provides the best time to stop riding and get your bike ready for the upcoming year. In addition, you can take this time to adjust/replace your cycling cleats (if your bike shop isn't helpful, Greg LeMond's Complete Book of Bicycling explains this in great detail, with pictures) as well as clean and lube your indoor trainer (if you're like me and stuck inside every winter). I've compiled a bike maintenance checklist to help guide you through this process.
Get your mind ready
And finally, it's always good to have a solid sense of self-awareness before you begin a new season. Renewing a sense of what's important to you as a person and an athlete, what your short and long term goals are in this sport, and what kind of commitment you are prepared to make to achieve those goals all help you gain a positive perspective on what you're about to undertake. This section on Self-Awareness -- corresponding to the first letter in the "SUPER" Coach acronym -- should provide a dose of perspective that will get you off on the right foot.
Progress smoothly into the Competitive Season
Training times will gradually increase throughout the preseason and you'll be ready for higher intensity training and racing when the competition starts. You'll also notice that the warmer weather will help your body "wake up" to the additional challenges ahead. The renewed focus should also serve to help you stay sharp as the season winds down toward your key race. Stay consistent, monitor your body for signs of overtraining -- be proactive! -- and keep your eyes on the key race at the end of your season.
Taper with the same intensity that you trained with
You've put in all the work, the taper period is the time to relax, double-up your focus, and execute on your race strategies. Being prepared will also help you conquer any unexpected challenges that race day might throw at you.
And most of all, have fun with it!
| |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
| Wk 1 |
OFF
Notes:
All Easy Base |
Bike 60:00 |
Swim 45:00
Run 30:00 |
Bike 90:00 |
Swim 30:00
Run 30:00 |
Bike 90:00
w/ Hills |
Run 50:00
w/ Hills |
| Wk 2 |
OFF
Notes:
All Easy Base |
Bike 60:00 |
Swim 45:00
Run 30:00 |
Bike 90:00 |
Swim 30:00
Run 30:00 |
Bike 90:00
w/ Hills |
Run 50:00
w/ Hills |
| Wk 3 |
OFF
Notes:
All Easy Base |
Bike 60:00 |
Swim 45:00
Run 35:00 |
Bike 105:00 |
Swim 45:00
Run 35:00 |
Bike 120:00
w/ Hills |
Run 60:00
w/ Hills |
| Wk 4 |
OFF
Notes:
All Easy Base |
Bike 60:00 |
Swim 45:00
Run 35:00 |
Bike 105:00 |
Swim 45:00
Run 35:00 |
Bike 120:00
w/ Hills |
Run 60:00
w/ Hills |
| Wk 5 |
OFF
Notes:
Base |
Bike 75:00 |
Swim 45:00
Run 35:00 |
Bike 105:00 |
Swim 45:00
Run 40:00 |
Bike 120:00
w/ Hills |
Swim 30:00
Recovery/Low Intensity
Run 65:00
w/ Hills |
| Wk 6 |
OFF
Notes:
Base |
Bike 75:00 |
Swim 45:00
Run 35:00 |
Bike 105:00 |
Swim 45:00
Run 45:00 |
Bike 135:00 (2 1/4 Hrs)
w/ Hills |
Swim 30:00
Recovery/Low Intensity
Run 70:00
w/ Hills |
| Wk 7 |
OFF
Notes:
Recovery Week |
Bike 60:00 |
Swim 45:00
Run 30:00 |
Bike 90:00
Easy Spin |
Swim 45:00
Run 40:00 |
Bike 120:00
Easy
w/ Hills |
Swim 30:00
Recovery/Low Intensity
Run 65:00
w/ Hills |
| Wk 8 |
OFF |
Bike 75:00 |
Swim 45:00
Run 40:00 |
Bike 120:00
2x10minute race pace
10 min Brick easy |
Swim 45:00
Run 45:00 |
Bike 150:00 (2 1/2 Hrs)
w/ Hills |
Swim 30:00
Recovery/Low Intensity
Run 75:00
w/ Hills |
| Wk 9 |
OFF |
Bike 90:00 |
Swim 50:00
Run 45:00 |
Bike 120:00
2x10minute race pace
10 min Brick easy |
Swim 50:00
Run 45:00 |
Bike 165:00 (2 3/4 Hrs)
w/ Hills |
Swim 30:00
Recovery/Low Intensity
Run 80:00
w/ Hills |
| Wk 10 |
OFF |
Bike 90:00 |
Swim 50:00
Run 50:00 |
Bike 120:00
2x10minute race pace
15minute Brick easy |
Swim 50:00
Run 45:00 |
Bike 180:00 (3 Hrs)
w/ Hills |
Swim 30:00
Recovery/Low Intensity
Run 85:00
w/ Hills |
| Wk 11 |
OFF
Notes:
Recovery Week |
Bike 60:00 |
Swim 50:00
Run 40:00 |
Bike 90:00
Easy Spin |
Swim 50:00
Run 35:00 |
Bike 150:00 (2 1/2 Hrs)
w/ Hills |
Swim 40:00
Recovery/Low Intensity
Run 85:00
w/ Hills |
| Wk 12 |
OFF |
Bike 90:00 |
Swim 50:00
Run 50:00
2x5minutes @ race pace after 20 min warm up w/ 5min between |
Bike 120:00
15minute Brick easy |
Swim 50:00
Run 50:00 |
Bike 180:00 (3 Hrs)
2x15minute @ race pace, after 1hr warm up w/ 10 minutes rolling recovery |
Swim 40:00
Recovery/Low Intensity
Run 90:00
w/ Hills |
| Wk 13 |
OFF |
Bike 90:00 |
Swim 50:00
Run 55:00
2x5minutes @ race pace after 20 min warm up w/ 5min between |
Bike 120:00
15minute Brick easy |
Swim 55:00
Run 50:00 |
Bike 180:00 (3 Hrs)
2x15minute @ race pace, after 1hr warm up w/ 10 minutes rolling recovery |
Swim 40:00
Recovery/Low Intensity
Run 95:00
w/ Hills |
| Wk 14 |
OFF |
Bike 90:00 |
Swim 55:00
Run 55:00
3x5minutes @ race pace after 20 min warm up w/ 5min between |
Bike 120:00
15minute Brick easy |
Swim 55:00
Run 50:00 |
Bike 195:00 (3 1/4 Hrs)
3x15minute @ race pace after 1hr warm up w/ 10minutes rolling recovery, 15min Brick |
Swim 40:00
Recovery/Low Intensity
Run 100:00
w/ Hills |
| Wk 15 |
OFF
Notes:
Recovery Week |
Bike 60:00 |
Swim 55:00
Run 45:00 |
Bike 90:00
Easy Spin |
Swim 55:00
Run 40:00 |
Bike 150:00 (2 1/2 Hrs)
w/ Hills |
Swim 40:00
Recovery/Low Intensity
Run 95:00
w/ Hills |
| Wk 16 |
OFF |
Bike 90:00 |
Swim 60:00
Run 55:00
3x5minutes @ race pace after 20 min warm up w/ 5min between |
Bike 120:00
10minutes @ race pace
15minute Brick easy |
Swim 60:00
Run 50:00 |
Bike 195:00 (3 1/4 Hrs)
2x30minute @ race pace after 1hr warm up w/ 10minutes rolling recovery, 15min Brick |
Swim 40:00
Recovery/Low Intensity
Run 105:00
w/ Hills |
| Wk 17 |
OFF |
Bike 90:00 |
Swim 60:00
Run 60:00
4x5minutes @ race pace after 20 min warm up w/ 5min between |
Bike 120:00
15minute Brick easy |
Swim 60:00
Run 50:00 |
Bike 210:00 (3 1/2 Hrs)
3x20minute @ race pace after 1hr warm up w/ 10minutes rolling recovery, 15min Brick |
Swim 40:00
Recovery/Low Intensity
Run 110:00
w/ Hills |
| Wk 18 |
OFF |
Bike 60:00 |
Swim 60:00
Run 45:00 |
Bike 120:00
5minutes @ 1/2 pace
15minute Brick easy |
Swim 60:00
Run 45:00
4x800 meters @ 10K pace |
Bike 180:00 (3 Hrs)
2x15minute @ race pace after 1hr warm up w/ 10minutes rolling recovery, 15min Brick |
Swim 40:00
Recovery/Low Intensity
Run 90:00
3x5minute @ race pace |
| Wk 19 |
OFF |
Bike 75:00 |
Swim 60:00
Run 40:00 |
Bike 90:00
15minute Brick
5minutes @ 10K pace |
Swim 60:00
Run 40:00
4x800 meters @ 10K pace |
Bike 150:00 (2 1/2 Hrs)
2x5minute @ 40K pace |
Swim 30:00
Recovery/Low Intensity
Run 70:00
Easy |
| Wk 20 |
OFF
Notes:
Race Week |
Bike 60:00 |
Swim 40:00
Run 30:00
3x2minute @ 10K pace |
Bike 90:00
3x2minute 40K pace |
OFF |
10minute swim w/ 5 15second pick ups
30-45minute bike with 3x1minute build to race pace
15minute run with 5x15second builds to race pace.
Spread these workouts out if possible, main priority is hydration, food, and low stress. |
RACE DAY.
GOOD LUCK! |
Plan Assumptions: Please be sure you meet these basic requirements before choosing and starting this plan.