HOW TO USE THE PLAN TO THE BEST OF YOUR ATHLETIC ABILITY

Majority of athletes will come into the program at different swim, bike or run levels.  The first 1 - 3 weeks of the Adaptation phase may seem very easy, but as the season progresses, the intensity and duration of each workout will increase.  An Age Group Athlete who is new to the sport and has a good background in swimming and is just starting off biking and running, should follow the Pro-Level workout for the Swim and the Age Grouper level for the Bike and Run.  Note that an athlete can be a Pro-level athlete at Swimming, an Elite at Biking and an Age Grouper at Running throughout the training season.  Choose the appropriate workout to suit your level but strive to move up to the next level towards the end of the season if you are not already at the Pro level.

 SCHEDULING YOUR CALENDAR:

Start by plotting your target race date on the last week of your training plan and work your calendar backwards.  If you have more weeks available before race day of training and would like to begin training now, start your week with the Adaptation Phase, then repeat one, two or more weeks in the Aerobic or Endurance phase.  Do not repeat any weeks in the Competitive Phase.  If you find that you have less than the specified weeks to race day, cut out the Recovery week.  However, tt is recommended that you have no less than 16 weeks of training for the Half Ironman Distance and 12 weeks for the Olympic and Sprint Distance.  The majority of people who are new to the sport of triathlon and endurance sports would need 16 – 18 weeks of training.

Training Week Number
3 Athletic Levels (Age Grouper, Elite & Pro)
Training Phase and Number of weeks remaining

Workout Time & Intensity Levels for the Day:

KEY WORKOUT DAYS INDICATOR:

DAY/WEEK/TRAINING EVENT/TRAINING DETAILS:

SAMPLE SWIM WORKOUT DETAIL:

SAMPLE TRAINING PLAN: WEEK AT A GLANCE

TRAINING PHASES COACH'S NOTES:

WEIGHT TRAINING GRID (Xterra and Marathon Plans only):

TRAINING PHASES:

BASE (Adaptation phase):  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.  Since this is an adaptation phase, 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):  This is a period where Intensity levels are gradually increasing. Swim Drills and track workouts are incorporated into your workout.

ACTIVE RECOVERY I:  Active recovery period.  Allow your body to heal and recover. You will enter the second build phase stronger.

 BUILD II (Endurance):  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.

 ACTIVE RECOVERY II: Active recovery period. Allow your body to heal and recover for higher intensity workouts in the peak phase.

 PEAK  (Competitive):  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:  Active recovery period. Intensity levels and distances are decreased.  Let your body recover so you can race at peak state by the weekend.

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FULL PAGE SAMPLES:

SPRINT:

OLYMPIC:

OLYMPIC (KM):

HALF IRONMAN:

HALF IRONMAN (KM):

IRONMAN:

XTERRA FULL DISTANCE:

OFF-SEASON TRIATHLON TRAINING:

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WEIGHT TRAINING:

Each Plan comes with a 10 page illustrated weight training program specific to the sport of triathlon.

Example: