Triathlon Geek 4 Hour a Week Triathlon Training Plans & Schedules - Sprint, Olympic, Half Ironman, Ironman distances

SELF-COACHING TRIATHLON TRAINING

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4 Hour A Week
Triathlon Training Plan
USD $14.75

10 Week Self Coaching Training Calendar for those
with limited time and fitness.
Suitable for Olympic or Sprint Distance Triathlon.

5 Key Phases to Peak Performance on Race Day

Sample Training Schedule:

Training Phases:

BASE (Adaptive Stage)
Week 1 - 3: This is a low intensity training phase allowing you to get stronger gradually to avoid injuries further into the season. It is also meant to help you be consistent in your workout – allowing you to adapt your training program into your lifestyle. Do not exceed the recommended workout allocations as this will only cause you to burn out or get injured as our training intensities increases. The Base phase has an emphasis on weight training, core exercise and swimming.

BUILD I (Aerobic Stage)
Week 4 - 5: This is a period where Intensity levels are gradually increasing. Swim Drills and track workouts are incorporated into your workout.

BUILD II (Endurance Stage) Week 6 - 7: Open Water swimming is incorporated into the workout. Brick workouts (Bike/Run) are introduced in this phase. Distance and intensity levels are gradually increasing. Weight training is decreased. Track workout is introduced for speed work.

PEAK (Competitive Stage)Week 8 - 9: Intensities & distance are at its maximum level. You will be race ready at the end of this phase. There is no weight training in this phase. Endurance training allowing you to “Go Long” is emphasized in this phase.

TAPER Week 10: Active recovery period. Intensity levels and distances are decreased. Let your body recover so you can race in peak state on race day.

Suitable for Olympic or Sprint Distance Triathlon.

Triathlete's Profile Using This Plan:

You have Limited Time to train due to busy work-life schedule
You are able to do longer workouts on Weekends.
You will dedicate more workout time 2 weeks before your race.
You are able to run 0.5 miles without stopping.
you are able to swim 25 yards freestyle without stopping.
Your are comfortable biking for 15 mins.

WHICH DISTANCE SHOULD I TRAIN FOR?
The determination to do a Sprint or an Olympic distance race
is based on your level of fitness. If you are unable to determine which
race distance to participate in prior to starting this plan, wait until you have
completed the Adaptation Phase on week 5.

Train intuitively and listen to your body.
Strive for a balanced lifestyle including rest and recovery periods.
A flawed mentality is that the accumulation of miles leads to
physical fitness. Instead, align your workouts with your
motivations and energy level.

This is a "survivors" training plan allowing you
train for a race when you have
limited time.

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