TRIATHLON TRAINING ONLINE http://www.onlinetriathlontraining.com Get ready for your next (or first) triathlon Thu, 02 Feb 2012 22:54:33 +0000 en hourly 1 http://wordpress.org/?v=3.3.1 Copyright © TRIATHICA ACADEMY 2010 support@triathica.com (Triathica Academy) support@triathica.com (Triathica Academy) posts 1440 triathlon, triathlon training, triathlon training plans, triathlon workouts, triathlon training for women, triathlon training for beginners, sprint triathlon training, ironman The Triathica Academy Online Triathlon Training Program is developed to teach our athletes everything they need to know about triathlon training and develop their skills, endurance and speed to reach their goals. Triathica Academy Triathica Academy support@triathica.com No no http://www.onlinetriathlontraining.com/images/itunes/logo_thumb.jpg TRIATHLON TRAINING ONLINE http://www.onlinetriathlontraining.com 144 144 Sprint Distance Training Program – Intermediate Level – Week 9 http://www.onlinetriathlontraining.com/sprint-distance-training-program-intermediate-level-week-9/ http://www.onlinetriathlontraining.com/sprint-distance-training-program-intermediate-level-week-9/#comments Tue, 31 Jan 2012 15:52:18 +0000 coach http://www.onlinetriathlontraining.com/?p=604 Here is your final week of your plan. Because you are racing a sprint one week is plenty of time for you to recover from your previous week’s workouts. Less is more this week so don’t push the distance or effort this week. Go through your race checklist and make sure you’ve got everything ready. Try some visualization exercises by envisioning your performance on race day. Good luck . . . we hope to see you at the top of the podium!

Week: 9
Type: Minimum

Day/CommentsSwimBikeRunOther
Monday4 x
200 RPE 3
50 RPE 7
2 min. rest after 2		OffOffAerobic or easy strength training
TuesdayOff15 minutes as
5 min. warm-up RPE 3
1 x
4 min. RPE 5
1 min. spin RPE 3
5 min. warm-down RPE 3		15 minutes as
5 min. warm-up RPE 3
1 x
4 min. RPE 5
1 min. RPE 3
5 min. warm-down RPE 3		Off
Wednesday4 x
200 RPE 3
50 RPE 7
2 min. rest after 2		OffOffAerobic or easy strength training
ThursdayOff15 minutes as
5 min. warm-up RPE 3
1 x
4 min. RPE 5
1 min. spin RPE 3
5 min. warm-down RPE 3		15 minutes as
5 min. warm-up RPE 3
1 x
4 min. RPE 5
1 min. RPE 3
5 min. warm-down RPE 3		Off
Friday2 x
200 RPE 3
50 RPE 7
2 min. rest after 2		OffOffOff
SaturdayOff10 min. road ride
2 x
3 min. RPE 7
2 min. RPE 3		5 min. t-run RPE 5Off
SundayRACE DAY!!!RACE DAY!!!RACE DAY!!!RACE DAY!!!
]]> http://www.onlinetriathlontraining.com/sprint-distance-training-program-intermediate-level-week-9/feed/ 0 Sprint Distance Training Program – Intermediate Level – Week 8 http://www.onlinetriathlontraining.com/sprint-distance-training-program-intermediate-level-week-8/ http://www.onlinetriathlontraining.com/sprint-distance-training-program-intermediate-level-week-8/#comments Tue, 31 Jan 2012 15:49:35 +0000 coach http://www.onlinetriathlontraining.com/?p=599 This is your toughest week. The intensity has been turned up on everything. These workouts will test your ability to hold a very hard pace for a fairly long duration. Come through strong with these workouts and you’ll kill your race!

Week: 8
Type: Maximum

Day/CommentsSwimBikeRunOther
Monday8 x
50 RPE 3
200 RPE 8
2 min. rest after 2		OffOffAerobic or easy strength training
TuesdayOff60 minutes as
5 min. warm-up RPE 3
10 x
4 min. RPE 9
1 min. spin RPE 3
5 min. warm-down RPE 3		60 minutes as
5 min. warm-up RPE 3
10 x
4 min. RPE 9
1 min. RPE 3
5 min. warm-down RPE 3		Off
Wednesday8 x
50 RPE 3
200 RPE 8
2 min. rest after 2		OffOffAerobic or easy strength training
ThursdayOff60 minutes as
5 min. warm-up RPE 3
10 x
4 min. RPE 9
1 min. spin RPE 3
5 min. warm-down RPE 3		60 minutes as
5 min. warm-up RPE 3
10 x
4 min. RPE 9
1 min. RPE 3
5 min. warm-down RPE 3		Off
Friday8 x
50 RPE 3
200 RPE 8
2 min. rest after 2		OffOffOff
SaturdayOff120 min. road ride
4 x
15 min. RPE 8
15 min. RPE 3		5 min. t-run RPE 5Off
SundayOffOff60 min. road run
Hard effort RPE 9		Off
]]> http://www.onlinetriathlontraining.com/sprint-distance-training-program-intermediate-level-week-8/feed/ 0 Sprint Distance Training Program – Intermediate Level – Week 7 http://www.onlinetriathlontraining.com/sprint-distance-training-program-intermediate-level-week-7/ http://www.onlinetriathlontraining.com/sprint-distance-training-program-intermediate-level-week-7/#comments Tue, 31 Jan 2012 15:48:37 +0000 coach http://www.onlinetriathlontraining.com/?p=596 Here is your final three-week cycle of your training plan. This cycle will have you ready for your next (or first) big race. The efforts will be very hard this cycle so be sure to push the pace. This week you should have all of your equipment checked out and replaced or repaired if necessary. That means a new wetsuit or goggles for the swim or new tires for the bike or a new pair of running shoes.

CAUTION: DO NOT USE ANYTHING NEW ON RACE DAY!!! That especially means new running shoes!

Week: 7
Type: Moderate

Day/CommentsSwimBikeRunOther
Monday6 x
50 RPE 3
200 RPE 8
2 min. rest after 2		OffOffAerobic or easy strength training
TuesdayOff45 minutes as
5 min. warm-up RPE 3
7 x
4 min. RPE 9
1 min. spin RPE 3
5 min. warm-down RPE 3		45 minutes as
5 min. warm-up RPE 3
7 x
4 min. RPE 9
1 min. RPE 3
5 min. warm-down RPE 3		Off
Wednesday6 x
50 RPE 3
200 RPE 8
2 min. rest after 2		OffOffAerobic or easy strength training
ThursdayOff45 minutes as
5 min. warm-up RPE 3
7 x
4 min. RPE 9
1 min. spin RPE 3
5 min. warm-down RPE 3		45 minutes as
5 min. warm-up RPE 3
7 x
4 min. RPE 9
1 min. RPE 3
5 min. warm-down RPE 3		Off
Friday6 x
50 RPE 3
200 RPE 8
2 min. rest after 2		OffOffOff
SaturdayOff90 min. road ride
Hard effort RPE 9		5 min. t-run RPE 5Off
SundayOffOff45 min. road run
Hard effort RPE 8		Off
]]> http://www.onlinetriathlontraining.com/sprint-distance-training-program-intermediate-level-week-7/feed/ 0 Sprint Distance Training Program – Intermediate Level – Week 6 http://www.onlinetriathlontraining.com/sprint-distance-training-program-intermediate-level-week-6/ http://www.onlinetriathlontraining.com/sprint-distance-training-program-intermediate-level-week-6/#comments Tue, 31 Jan 2012 15:47:30 +0000 coach http://www.onlinetriathlontraining.com/?p=593 You’ve earned a rest this week – enjoy it. Your last three-week cycle is just around the corner. When possible, take an easy swim in addition to your planned swims, enjoy the spa or get a massage. Recover well this week and be sure to eat well . . . the real test is about to come.

Week: 6
Type: Minimum

Day/CommentsSwimBikeRunOther
Monday4 x
100 RPE 3
150 RPE 7
2 min. rest after 2		OffOffAerobic or easy strength training
TuesdayOff30 minutes as
5 min. warm-up RPE 3
4 x
4 min. RPE 6
1 min. spin RPE 3
5 min. warm-down RPE 3		30 minutes as
5 min. warm-up RPE 3
4 x
4 min. RPE 6
1 min. RPE 3
5 min. warm-down RPE 3		Off
Wednesday4 x
100 RPE 3
150 RPE 7
2 min. rest after 2		OffOffAerobic or easy strength training
ThursdayOff30 minutes as
5 min. warm-up RPE 3
4 x
4 min. RPE 6
1 min. spin RPE 3
5 min. warm-down RPE 3		30 minutes as
5 min. warm-up RPE 3
4 x
4 min. RPE 6
1 min. RPE 3
5 min. warm-down RPE 3		Off
Friday4 x
100 RPE 3
150 RPE 7
2 min. rest after 2		OffOffOff
SaturdayOff45 min. road ride
1 x
15 min. RPE 5
15 min. RPE 3
15 min. RPE5		10 min. t-run RPE 5Off
SundayOffOff30 min. road run
Moderate effort RPE 5		Off
]]> http://www.onlinetriathlontraining.com/sprint-distance-training-program-intermediate-level-week-6/feed/ 0 Sprint Distance Training Program – Intermediate Level – Week 5 http://www.onlinetriathlontraining.com/sprint-distance-training-program-intermediate-level-week-5/ http://www.onlinetriathlontraining.com/sprint-distance-training-program-intermediate-level-week-5/#comments Tue, 31 Jan 2012 15:46:03 +0000 coach http://www.onlinetriathlontraining.com/?p=590 This week is going to hurt! Your hard efforts will pay off on race day so concentrate and do your best to complete each one. Try to be honest with yourself regarding your RPE. An RPE of “7” is a hard effort and should feel hard. Sprint races are more about speed than endurance (although when you’re actually racing it very much feels like an endurance event). Keep your speed up; watch your heart rate and breathing.

Week: 5
Type: Maximum

Day/CommentsSwimBikeRunOther
Monday6 x
100 RPE 3
150 RPE 7
2 min. rest after 2		OffOffAerobic or easy strength training
TuesdayOff60 minutes as
5 min. warm-up RPE 3
10 x
4 min. RPE 7
1 min. spin RPE 3
5 min. warm-down RPE 3		60 minutes as
5 min. warm-up RPE 3
10 x
4 min. RPE 7
1 min. RPE 3
5 min. warm-down RPE 3		Off
Wednesday6 x
100 RPE 3
150 RPE 7
2 min. rest after 2		OffOffAerobic or easy strength training
ThursdayOff60 minutes as
5 min. warm-up RPE 3
10 x
4 min. RPE 7
1 min. spin RPE 3
5 min. warm-down RPE 3		60 minutes as
5 min. warm-up RPE 3
10 x
4 min. RPE 7
1 min. RPE 3
5 min. warm-down RPE 3		Off
Friday6 x
100 RPE 3
150 RPE 7
2 min. rest after 2		OffOffOff
SaturdayOff120 min. road ride
Moderate effort RPE 5		10 min. t-run RPE 5Off
SundayOffOff60 min. road run
Moderate effort RPE 5		Off
]]> http://www.onlinetriathlontraining.com/sprint-distance-training-program-intermediate-level-week-5/feed/ 0 Sprint Distance Training Program – Intermediate Level – Week 4 http://www.onlinetriathlontraining.com/sprint-distance-training-program-intermediate-level-week-4/ http://www.onlinetriathlontraining.com/sprint-distance-training-program-intermediate-level-week-4/#comments Tue, 31 Jan 2012 15:44:55 +0000 coach http://www.onlinetriathlontraining.com/?p=587 This is the first week of our second cycle of your training plan. With each cycle you will build off the last. The distance and effort will increase. All of the same provisions are still true here – back off if you need to on the effort but try to put in all of the time the workout calls for. As you complete the workouts your confidence will build and have you ready for race day.

Week: 4
Type: Moderate

Day/CommentsSwimBikeRunOther
Monday6 x
100 RPE 3
150 RPE 7
2 min. rest after 2		OffOffAerobic or easy strength training
TuesdayOff60 minutes as
5 min. warm-up RPE 3
10 x
4 min. RPE 7
1 min. spin RPE 3
5 min. warm-down RPE 3		60 minutes as
5 min. warm-up RPE 3
10 x
4 min. RPE 7
1 min. RPE 3
5 min. warm-down RPE 3		Off
Wednesday6 x
100 RPE 3
150 RPE 7
2 min. rest after 2		OffOffAerobic or easy strength training
ThursdayOff60 minutes as
5 min. warm-up RPE 3
10 x
4 min. RPE 7
1 min. spin RPE 3
5 min. warm-down RPE 3		60 minutes as
5 min. warm-up RPE 3
10 x
4 min. RPE 7
1 min. RPE 3
5 min. warm-down RPE 3		Off
Friday6 x
100 RPE 3
150 RPE 7
2 min. rest after 2		OffOffOff
SaturdayOff120 min. road ride
Moderate effort RPE 5		10 min. t-run RPE 5Off
SundayOffOff60 min. road run
Moderate effort RPE 5		Off
]]> http://www.onlinetriathlontraining.com/sprint-distance-training-program-intermediate-level-week-4/feed/ 0 Sprint Distance Training Program – Intermediate Level – Week 3 http://www.onlinetriathlontraining.com/sprint-distance-training-program-intermediate-level-week-3/ http://www.onlinetriathlontraining.com/sprint-distance-training-program-intermediate-level-week-3/#comments Tue, 31 Jan 2012 15:43:46 +0000 coach http://www.onlinetriathlontraining.com/?p=584 In this third week you’ll pull back on the distance and effort to help rebuild the muscles you’ve broken down from last week. Concentrate on your form in all of these sessions. During the swim concentrate on your body and arm position. During the bike concentrate on keeping the pressure on the pedals all the way around, not just on the down stroke. During the run concentrate on keeping your body slightly leaning forward at the ankles.

Week: 3
Type: Minimum

Day/CommentsSwimBikeRunOther
Monday4 x
150 RPE 3
100 RPE 7
2 min. rest after 2		OffOffAerobic or easy strength training
TuesdayOff30 minutes as
5 min. warm-up RPE 3
4 x
4 min. RPE 6
1 min. spin RPE 3
5 min. warm-down RPE 3		30 minutes as
5 min. warm-up RPE 3
4 x
4 min. RPE 6
1 min. RPE 3
5 min. warm-down RPE 3		Off
Wednesday4 x
150 RPE 3
100 RPE 7
2 min. rest after 2		OffOffAerobic or easy strength training
ThursdayOff30 minutes as
5 min. warm-up RPE 3
4 x
4 min. RPE 6
1 min. spin RPE 3
5 min. warm-down RPE 3		30 minutes as
5 min. warm-up RPE 3
4 x
4 min. RPE 6
1 min. RPE 3
5 min. warm-down RPE 3		Off
Friday4 x
150 RPE 3
100 RPE 7
2 min. rest after 2		OffOffOff
SaturdayOff60 min. road ride
1 x
15 min. RPE 5
15 min. RPE 3		10 min. t-run RPE 5Off
SundayOffOff30 min. road run
Moderate effort RPE 5		Off
]]> http://www.onlinetriathlontraining.com/sprint-distance-training-program-intermediate-level-week-3/feed/ 0 Sprint Distance Training Program – Intermediate Level – Week 2 http://www.onlinetriathlontraining.com/sprint-distance-training-program-intermediate-level-week-2/ http://www.onlinetriathlontraining.com/sprint-distance-training-program-intermediate-level-week-2/#comments Tue, 31 Jan 2012 15:42:10 +0000 coach http://www.onlinetriathlontraining.com/?p=581 This is a maximum week which is designed to test you. The distances are longer to help you build your endurance. Do as much of each workout as you can. It’s better to back off the effort than to back off the training time if you need to.

Week: 2
Type: Maximum

Day/CommentsSwimBikeRunOther
Monday8 x
150 RPE 3
100 RPE 7
2 min. rest after 2		OffOffAerobic or easy strength training
TuesdayOff60 minutes as
5 min. warm-up RPE 3
10 x
4 min. RPE 6
1 min. spin RPE 3
5 min. warm-down RPE 3		60 minutes as
5 min. warm-up RPE 3
10 x
4 min. RPE 6
1 min. RPE 3
5 min. warm-down RPE 3		Off
Wednesday8 x
150 RPE 3
100 RPE 7
2 min. rest after 2		OffOffAerobic or easy strength training
ThursdayOff60 minutes as
5 min. warm-up RPE 3
10 x
4 min. RPE 6
1 min. spin RPE 3
5 min. warm-down RPE 3		60 minutes as
5 min. warm-up RPE 3
10 x
4 min. RPE 6
1 min. RPE 3
5 min. warm-down RPE 3		Off
Friday8 x
150 RPE 3
100 RPE 7
2 min. rest after 2		OffOffOff
SaturdayOff120 min. road ride
4 x
15 min. RPE 5
15 min. RPE 3		10 min. t-run RPE 5Off
SundayOffOff60 min. road run
Moderate effort RPE 5		Off
]]> http://www.onlinetriathlontraining.com/sprint-distance-training-program-intermediate-level-week-2/feed/ 0 Sprint Distance Training Program – Intermediate Level – Week 1 http://www.onlinetriathlontraining.com/sprint-distance-training-program-intermediate-level-week-1/ http://www.onlinetriathlontraining.com/sprint-distance-training-program-intermediate-level-week-1/#comments Tue, 31 Jan 2012 14:55:26 +0000 coach http://www.onlinetriathlontraining.com/?p=578 Since this is an “intermediate” plan we assume you work out regularly. If you don’t please consult your doctor, if necessary. Even if you have been exercising regularly start out slowly and don’t overdo the distance or effort as this may negatively impact your future workouts. Reduce or eliminate training sessions if you are sick or injured.

Week: 1
Type: Moderate

Day/CommentsSwimBikeRunOther
Monday6 x
150 RPE 3
100 RPE 7
2 min. rest after 2		OffOffAerobic or easy strength training
TuesdayOff45 minutes as
5 min. warm-up RPE 3
7 x
4 min. RPE 7
1 min. spin RPE 3
5 min. warm-down RPE 3		45 minutes as
5 min. warm-up RPE 3
7 x
4 min. RPE 7
1 min. RPE 3
5 min. warm-down RPE 3		Off
Wednesday6 x
150 RPE 3
100 RPE 7
2 min. rest after 2		OffOffAerobic or easy strength training
ThursdayOff45 minutes as
5 min. warm-up RPE 3
7 x
4 min. RPE 7
1 min. spin RPE 3
5 min. warm-down RPE 3		45 minutes as
5 min. warm-up RPE 3
7 x
4 min. RPE7
1 min. run RPE 3
5 min. warm-down RPE 3		Off
Friday6 x
150 RPE 3
100 RPE 7
2 min. rest after 2		OffOffOff
SaturdayOff90 min. road ride
Moderate effort RPE 5		10 min. t-run RPE 5Off
SundayOffOff45 min. road run
Moderate effort RPE 5		Off

Click here to download the Rating of Perceived Exertion (RPE) table.

]]> http://www.onlinetriathlontraining.com/sprint-distance-training-program-intermediate-level-week-1/feed/ 0 Sprint Distance Training Program – Beginner Level – Week 9 http://www.onlinetriathlontraining.com/sprint-distance-training-program-beginner-level-week-9/ http://www.onlinetriathlontraining.com/sprint-distance-training-program-beginner-level-week-9/#comments Tue, 31 Jan 2012 14:34:33 +0000 coach http://www.onlinetriathlontraining.com/?p=574 Here is your final week of your plan. Because you are racing a sprint one week is plenty of time for you to recover from your previous week’s workouts. Less is more this week so don’t push the distance or effort this week. Go through your race checklist and make sure you’ve got everything ready. Try some visualization exercises by envisioning your performance on race day. Good luck . . . we hope to see you at the top of the podium!

Week: 9
Type: Minimum

Day/CommentsSwimBikeRunOther
Monday2 x
200 RPE 3
50 RPE 7
2 min. rest after 2		OffOffAerobic or easy strength training
TuesdayOff15 minutes as
5 min. warm-up RPE 3
1 x
4 min. RPE 5
1 min. spin RPE 3
5 min. warm-down RPE 3		15 minutes as
5 min. warm-up RPE 3
1 x
4 min. RPE 5
1 min. RPE 3
5 min. warm-down RPE 3		Off
Wednesday2 x
200 RPE 3
50 RPE 7
2 min. rest after 2		OffOffAerobic or easy strength training
ThursdayOff15 minutes as
5 min. warm-up RPE 3
1 x
4 min. RPE 5
1 min. spin RPE 3
5 min. warm-down RPE 3		15 minutes as
5 min. warm-up RPE 3
1 x
4 min. RPE 5
1 min. RPE 3
5 min. warm-down RPE 3		Off
Friday1 x
200 RPE 3
50 RPE 7
2 min. rest after 2		OffOffOff
SaturdayOff10 min. road ride
2 x
3 min. RPE 7
2 min. RPE 3		5 min. t-run RPE 5Off
SundayRACE DAY!!!RACE DAY!!!RACE DAY!!!RACE DAY!!!
]]> http://www.onlinetriathlontraining.com/sprint-distance-training-program-beginner-level-week-9/feed/ 0