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Ironman Certified Coach (20x Ironman Finisher, 8x Kona Finisher), Wendy Mader and 5x Ironman Finisher, Dave Erickson walk you through a professionally produced and guided 12-week multimedia training program.  Instructional videos before every 4-week training block  (Approx. 5 minutes each). You’ll find sample swim, bike, and run workouts by Zone plus Target Heart Rate Training Zone Guidelines,  Nutrition and Hydration Tips, Stability, Core, and Strength Exercises and Race Day Training Tips plus additional Bonus Q&A Videos.

12 WEEKS OUT – Iron-Distance Training for Intermediate/Advanced

First Watch This Video with Coach Wendy  

 

MONDAY Rest Day (Click on the “Preview Video” link above)

Focus on recovery today, nutrition, massage, stretch, yoga, relax

Future Reference/Terms:

WU: Warm Up

MS: Main Set

CD: Cool down

RI: Rest Interval

” seconds

‘ minutes

RPE = Rate or Perceived Effort  (Rate of Perceived Effort Chart

Pull-Pull with pull buoy and (paddles)

TUESDAY Bike Test

WU: 10 minute warm up then 3X1 minute 100 plus rpms, RI 1 minute

5 minute all out effort, 10 minute spin

MS: 20 minute all out effort

CD: 15 minutes

Additional Resource Articles:

Quick Guide to Setting Zones

WEDNESDAY Swim Test

WU: 400 warm up (wu). 8 x 50 on 15 sec rest.

MS: 1000 yd TT (time trial) for time.

CD: 200 – This time for the 1,000 is divided by 10  to get your avg. pace. This pace is now known as your T-Pace

Strength Training: 30 Minutes (See Workout Examples/Samples Following Race Week)

THURSDAY Run test :45

Run Test (3-Mile Time Trial):

• Do this test on a track or a treadmill.

• Warm up by running for 10 minutes starting easy and gradually increasing your speed to a very fast race pace for you. End your warm-up near where you will start your time trial. Stop running and rest or walk until you feel fully recovered (you’ve caught your breath, your muscles feel loose, etc.).

• Clear your watch and heart-rate monitor (as applicable to you) and run three miles as fast as you can. To do this well, you need to really keep your pacing even and not go too hard/fast too soon. Again, you want to cover the three miles as quickly as possible, not go real fast and then slow down. Note: If your heart-rate monitor does not measure average heart rate, note your heart rate with one mile to go, with1/2 mile to go, and at the completion of your time trial.

• Walk 10 minutes very easy to cool-down.

• Later on, calculate your average pace by converting your time to minutes:seconds per mile.

• Later on, calculate your average heart rate, if necessary, by averaging the three heart rates you noted.

Additional Notes:

WU: Review the video links below for your run

Then do the following drills during a 10 minute warmup, 4X30″ of each

1.  Lean Forward

2. Foot placement

FRIDAY Swim 1:00

WU: 200 Swim, 4X50s odds drill / even swim

MS: 15X100 odds swim/evens pull zone 3, RI 20″ best average

CD: 8 x 50s odds kick  even swim

Strength Training: 30 Minutes (refer to strength at the end of doc)Bike 4:00 (zone 2-3) mix of flat and hills

MS: 2x

20 minutes @ low zone 3

5 steady, back down zone 1

3 x 5:00 high zone 3 / RI 2:00 recovery.

1 hour @ zone 2 (ironman pace)

CD: finish ride

Run 2 miles after biking (zone 1-2)

SATURDAY

Bike 4:00 (zone 2-3) mix of flat and hills

MS: 2x
20 minutes @ low zone 3
5 steady, back down zone 1
3 x 5:00 high zone 3 / RI 2:00 recovery. 1 hour @ zone 2 (ironman pace)
CD: finish ride

Run 2 miles after biking (zone 1-2)

SUNDAY Run 12 miles zone (2-3)

WU: 30 minutes zone 2

MS: 4X 10 minutes zone 3 (RI 5′)

CD: Remainder in run zone 2

 

Additional Resources / Articles / Video Links Tips to Prepare your Body to Train – Article

Running Skills and Drills – Video

“Brick” Run Tips  – Article

Strength and Injury Prevention – Website

Nutrition Tips and Guidelines – Article

Race Day Tips, Prepare for Setbacks  – Article

Swimming Skills and Drills – Article

Racing on a Budget – Article

Transition from Swim To Bike  – Article

Running Technique and Tips – Article with Videos

Cycling Drills & Skills – Article

 

11 WEEKS OUT – Iron-Distance Training for Intermediate/Advanced

 

MONDAY Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.
TUESDAY Run 1:00 (zone 3) 5-8 miles depending on your speed

WU: 1-2 miles zone 1-2 then 4X :30 accelerations to get your heart rate up and body ready to run fast

MS: 4 miles negative split (miles 1-2 zone 2) miles 2-3 (zone 3)

CD: 1 mile

Bike 20-30 miles

WU: 15-30 minutes zone 1-2

4 x 15 seconds pick-ups with :10 sec recovery spin

MS:  3X 10 minutes 85-95 rpms zone 3-4, RI 5 minutes zone 1

CD:  15-30 minutes zone 1

WEDNESDAY Masters swim or Sample workout

WU: 200 then drills below

2x (4×50 catch up drill followed by 4×50 swim – descend 1-4) RI 10”

MS: 12X50 freestyle – Count your strokes for the entire 50. Every 3rd 50 increase arm tempo (T pace +- 5 seconds)

6X125 freestyle – Descend time 1-3 and 4-6, but try not to add any strokes to get your descend. At maximum…add 2 strokes per 125 to get each descend.

CD: 100

Strength Training: 30 Minutes

THURSDAY Bike 20-30 miles over a hilly course or sample workout below

WU: Ride 15-30 to the base of a hill, zone 1-2 building efforts (85-95 rpms), then 5 minutes zone 3

MS: Hill repeats

Ride 6 -10 X 2-4’ minutes hill (if indoors increase tension on bike 60-70 rpms)

CD: remainder of ride zone 1-2 nice and easy)

FRIDAY Masters swim or Sample workout

WU: 4-600 mix of strokes/kicks/drills

then 8×50 – descending 1-4 and 5-8. RI 15″

MS: RI 10″ for workout below

150 – Z2 last 50 is Z3 (T pace +-3 seconds)

200 – Z2 pull

250 – Z2 last 50 is high Z3

300 – Z2 pull

350 – Z2 last 50 is high Z3

400 – Z2 pull

450 – Z2 last 50 is high Z3

Find a comfortable pace that you can maintain for your Z2s. Push just a little harder on the Z3s.

CD: 200 easy easy choice

Strength Training: 30 Minutes

SATURDAY Bike 4:00 (zone 3) / Run :30 (zone 3)

Bike:

WU: 30 minutes zone 1-2

MS: 1X 60′ upper limit zone 2- low 3

10’easy spin

2X 30′ higher zone 3 then the 60’ above

5′ spin between each

CD: remainder of ride zone 2

Run 4 miles progression, run each mile faster than the previous mile

SUNDAY Run 13 miles over a hilly course zone 1-3. Run the last 3-5 miles at half marathon pace (zone 3)

 

10 WEEKS OUT – Iron-Distance Training for Intermediate/Advanced

 

MONDAY Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.
TUESDAY Bike 1:10 / zone 2-3

Run 1:00

WU: 10-20 minutes zone 1-3

MS: 6X 5 minutes zone 4, RI 2 minutes zone 1

CD: 10 minutes easy

WEDNESDAY WU: 3X200 SPK

MS: 4X300 odds 100 Z3  – 200 Z 2 (T pace +5 seconds)

evens 200 Z 3/ 100 Z2

Pull 4X200 middle 100 Z3

CD: 6X50 zone 1-2 choice

Reference:

S= Swim

K= Kick

P= Pull

Strength Training: 30 Minutes

THURSDAY Bike 1:10

WU: 20 minutes zone 1-3

MS: 6 X 4 minutes zone 4 RI 2′ zone 1

5x (30 sprint / 30″ easy)

CD: 10 minutes zone 1-2

Run 30 Minutes (zone 2-3)

Off the bike or a separate workout

FRIDAY Swim 1:15

WU: 2x (100 swim, 100 kick, 100 drill)

MS: Swim 4X (5X100) descend sets 1-4 zone 2-4,

set 1 RI 15″, set 2 RI 10″ set 3 RI 5″ set for faster pace more rest RI 30″

Set 2 and 4 pull

CD: 4×100 mix kicks and drill

Strength Training: 30 Minutes

SATURDAY Bike 4:30 (zone 2-4)

WU: 1 hour zone 1-2

MS: 4X (10′ zone 3 into 5’ zone 4 into 20’ one 2) RI 10″

CD: remainder of ride zone 2

SUNDAY Run 14 miles zone 2-3. (add 4X miles at half marathon pace effort)

Open Water Swim 40 minutes

Practice sighting and build up your endurance

 

9 WEEKS OUT – Iron-Distance Training for Intermediate/Advanced

 

MONDAY Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.
TUESDAY Masters swim or Sample workout

WU: 200 swim.100 kick. 200 pull, 100 drill

MS: 5x (4 x 75 RI 10” )odds done as 50 fast, 25 moderate / evens 25 fast, 50 moderate

Pull with buoy and paddles (if you have them) 2-4x 300 strong

CD: 100 easy

Run :45 (zone 2)

WEDNESDAY Bike Spin Easy 1:00
THURSDAY Masters swim or Sample workout

WU: 400 as 50 swim, 50 fingertip / catch up drill

MS: Using the “feel” for the water you just developed:

4X 600 RI 30″ zone 2

CD: 100 choice easy

FRIDAY Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.
SATURDAY Event?

If don’t race, Ride 60 miles Run 6 miles

Open Water Swim 40 minutes

SUNDAY Run 8 Miles if you didn’t race Saturday other wise day off

 

Additional Video Links 5 BONUS Sports Medicine and Injury Prevention Video Interviews

How to Reduce Lower Back Pain

Common Sports Injuries and Prevention

How to Avoid and Fix Swimming Shoulder Injuries

Massage Therapy for Athletes

How to Treat IT Band Syndrome (ITBS)

 

8 WEEKS OUT – Iron-Distance Training for Intermediate/Advanced

First Watch Video with Coach Wendy

 

MONDAY Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.
TUESDAY Bike 1:00

Easy spin zone 1-2

Swim 45 minutes

WU: 400 swim mix strokes

MS: 16X100 1-4, 5-8, 9-12, 13-16 RI 15”

RI 20″

CD: 4X 50 25 drill/25 swim

WEDNESDAY Run 1:00 Hills

WU: 15 minutes ending at the base of a hill

MS: Run 6X 2-4 up a hill. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.

CD: 15 minutes

Strength Training: 30 Minutes

VLOG: Baseline Swimming: Water Workout Wednesday with Wendy

THURSDAY Swim 1:15

WU: 600 as (150 swim/50 drill)

MS: 8X300 as: 3x (300 zone 2 RI 30″ then 3X100 RI 10″ zone 3, then 6X50 zone 4

CD: 4X50 at 4x(kick/drill/choice/swim)

FRIDAY Run 45 minutes

WU: 10 minutes zone 1-2

MS: Run :30 (zone 3)

CD: 5 minutes zone 1-2

*you can also move this to run off the bike Saturday

SATURDAY Bike 5:30 (zone 2-3) include 4X 30 minutes zone 3 efforts
SUNDAY Open Water Swim 1:00

Practice sighting and build up your endurance

Run 2:30 (zone 2-3) 14-18 miles depending on your speed

Goal is getting the distance it. Allow heart rate to increase if you run uphill, no need to force it.

So allow yourself Finish the last 3-5 strong

 

7 WEEKS OUT – Iron-Distance Training for Intermediate/Advanced

 

MONDAY Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.
TUESDAY Bike 1:30

WU 20 minute zone 1-3

MS: 4x (10′ zone 4, RI 5)

CD: 10 minutes zone 1-2

Run off the bike Run :30 (zone 1-2)

WEDNESDAY Swim 1:15

WU: 600 as 3x (3X 100) SKP

MS: 20X 50 pull buoy only (no paddles) RI 10″

3X 400 descend 1-4

CD: 200 choice

Strength Training: 30 Minutes

VLOG: Mindless Swimming: Water Workout Wednesday with Wendy

THURSDAY Bike 1:30 (zone 3-4) Hilly Course, focus on pedal stroke and consistent effort
FRIDAY Swim 1:00

WU: 200 then 8×25:

4×25 – Head out of water drill

4×25 – finger tip catch up drill

On your catch up drill make sure drive your rotation with underwater pull and your hips and shoulders rotate together with each stroke.

MS:  

4 x 125 – Z2-3 RI 20”

3 x 50 – descend RI 10”

4 x 100 pull paddle  + buoy – Z3 RI 15”

3 x 50 – descend RI 10”

4 x 75 – Z3 pull buoy only RI 10”

3 x 50 – descend RI 10”

4 x 250 – 150 freestyle/100 choice drill

CD: 100

SATURDAY Bike

Bike 5:00 (zone 3)

WU: 30 min warm up

MS: 4x (30 min zone 3, RI 10 zone 2

20 zone 3, RI 10 zone 2)

CD: 30 minutes

SUNDAY Run 2:15 (zone 2-4) 12-16 miles depending on your speed

WU: 2 miles at a steady pace…right around ironman pace

MS: 5-7 sets of 12/3

12:00 running @ zone 3 then 3:00 at zone 4

RI: 2:00 easy….repeat

CD: nice and very very easy 1 mile run…same as first miles

Swim 1:30

Open water or 4X 1000 odds zone 2/ evens zone 3/ RI 30″

 

6 WEEKS OUT – Iron-Distance Training for Intermediate/Advanced

 

MONDAY Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.
TUESDAY Bike 1:00 Spin Easy
WEDNESDAY Swim 1:00 (zone 2-3)

WU: 400 swim mix strokes

MS: 20X100 descend 1-4, 5-8 pull paddles + buoy, 9-12, 13-16 pull paddles + buoy

RI 20″

CD: 4X 50 25 drill/25 swim

Strength Training: 30 Minutes

VLOG: Endurance Swim: Water Workout Wednesday with Wendy

THURSDAY Run 7 miles zone 1-2 add some 30-60” intervals any place where you feel like runnign fast
FRIDAY Swim 1:30 / 2.4 miles
SATURDAY Bike 112 miles at Ironman Pace (zone 2ish)
SUNDAY Run 2:30 (zone 2-4)

WU: 20:00 steady pace running

MS: 6 x 10:00 at descending pace. Choose efforts that are sustainable for the entire hour with last 10:00 being close to zone 4 RI

5:00 about Z2

CD:  Continue to run zone 1-2

 

5 WEEKS OUT – Iron-Distance Training for Intermediate/Advanced

 

MONDAY Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.
TUESDAY Swim Test to re-establish T-Pace 45 minutes

WU: 400 warm up (wu). 8 x 50 on 15 sec rest.

MS: 1000 yd TT (time trial) for time.

CD: 200 – This time for the 1,000 is divided by 10 to get your avg. pace. This pace is now known as your T-Pace.

Bike Test to reset zones

WU: 10 minute warm up then 3X1 minute 100 plus rpms, RI 1 minute

5 minute all out effort, 10 minute spin

MS: 20 minute all out effort

CD: 15 minutes

WEDNESDAY Run test :45

Run Test (3-Mile Time Trial):

• Do this test on a track or a treadmill.

• Warm up by running for 10 minutes starting easy and gradually increasing your speed to a very fast race pace for you. End your warm-up near where you will start your time trial. Stop running and rest or walk until you feel fully recovered (you’ve caught your breath, your muscles feel loose, etc.).

• Clear your watch and heart-rate monitor (as applicable to you) and run three miles as fast as you can. To do this well, you need to really keep your pacing even and not go too hard/fast too soon. Again, you want to cover the three miles as quickly as possible, not go real fast and then slow down. Note: If your heart-rate monitor does not measure average heart rate, note your heart rate with one mile to go, with1/2 mile to go, and at the completion of your time trial.

• Walk 10 minutes very easy to cool-down

Strength Training: 30 Minutes

VLOG: Swimming Tools: Water Workout Wednesday with Wendy

THURSDAY Bike 1:15

WU: 15 minutes zone 2

MS: continuous

6X 5 minutes alternate zone 3 and zone 4. RI 2 minutes

CD: 15 minutes zone 2

FRIDAY Swim 1:00 (zone 2-3)

WU: 400 swim 300 pull, 200 kick, 100 drill

MS: 2x 800 swim or pull buoy only, build zone 3-4 RI 20”

CD: 400 drill and kick

SATURDAY BRICK

Bike 100 / Run 6 miles at goal race pace

Bike 5-6 hours

Include 4X20 minute efforts zone 4 RI 10 minutes otherwise goal pace zone 2-3

Run 6 miles at goal pace

SUNDAY Run 14 miles / 2 Hours

Include 3X 20 minutes zone 3, faster than goal race pace efforts within your run

Open water swim or

4X 1000 odds zone 2/ evens zone 3/ RI 30″

 

4 WEEKS OUT – Iron-Distance Training for Intermediate/Advanced

First Watch Video with Coach Wendy  

 

MONDAY Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.
TUESDAY Bike 1:20

WU: 20 minutes zone 1

MS: 25 minutes zone 3

15 minutes zone 4

5 minutes zone 5

CD: 15 minutes zone 1-2

Run 1 hour

WU: 20 minutes zone 2

MS: 15 minutes zone 3 into 15 minutes zone 4

CD: 10 minutes zone 1

WEDNESDAY Swim 1:15

WU: 200 S, 200 K, 200 P then 16X25 odds easy/evens sprint on :40

MS:  zone 2-3

2x ( 50-100-150-200-200-150-100-50) 10 seconds rest

Swim 10X50 odds sprint/evens easy

CD: 200

Strength Training 30 Minutes

VLOG: Swimming Pace: Water Workout Wednesday with Wendy

THURSDAY Bike 1:30 on a hilly course or flat depending on your event terrain

WU 20 minute zone 1-3

MS: 2x (10′ zone 3 into 10 minutes zone 4, RI 5)

CD: 10 minutes zone 1-2

Run :30 (zone 3-4)

FRIDAY Swim 1:30

WU: 10X100 RI 15″ 1 free/1 choice

MS: 9X300 as: 300 Z3, RI 30″ then 3X100 zone 4 RI: 10 “

CD:16X50 at 10″ 4 kick/4 drill/4 choice

SATURDAY Bike 6:00 / 112 Miles

Open Water Swim 40 minutes

SUNDAY Run 3:00 / 18 miles

Run 3 x 6 miles descend 1-3.

 

3 WEEKS OUT – Iron-Distance Training for Intermediate/Advanced

 

MONDAY Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.
TUESDAY Swim 1:15

WU: 800m

MS: 10X 200 zone 2-3, RI 20″

CD: 200

Bike 1:15 (zone3- 4)

WU 20 minute zone 1-3

MS: 3x (5 minute zone 3 into 5 zone 4, into 5 minute zone 3) RI 5 minutes

CD: 10 minutes zone 1-2

WEDNESDAY Run 50 minutes / 6 miles

WU: 10

MS: Run 30 minutes run fast and slow as you feel like it. All heart rate zones.

CD: 10

Strength Training 30 minutes

THURSDAY Swim

WU: Swim 3×100 Z2 – 75 catch up drill/25 swim

MS: 2×400 – build by 100s. (Start with low Z2 and work your way to Z4). Get your times to monitor your build. RI 15″

1×800 Z2-3 – Stay comfortable and controlled RI 20”

2×400 – build by 100s. (Start with low Z2 and work your way to Z4). RI 15”

CD: 4X 75 25 drill / 25 swim / 25 dril.

VLOG: Swimming with Paddles: Water Workout Wednesday with Wendy

FRIDAY Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.
SATURDAY BRICK

Bike 75 miles include 2 x (30 minutes zone 2, 20 minutes zone 3, 10 minutes zone 4)

Run 8 miles build every 2 miles

SUNDAY Run 1:45 (zone 2-4)

WU: 1 miles very easy

MS: Run 3x (3 miles descending pace)

#1 zone 2

#2 zone 3

#3 zone 4

1 mile fastest

CD: 1 miles

Swim 1:30 – Open Water

 

Additional Resources / Articles / Video Links Triathlon Taper vs. Rest Week

How to Set Up Your Triathlon Transition Area

 

2 WEEKS OUT – Iron-Distance Training for Intermediate/Advanced

 

MONDAY Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.
TUESDAY Bike 1:15

WU: 15 minutes

MS: 2x

15 minutes zone 3

5X 3 minute zone 4 / 2 minute easy

CD: remainder of ride

Swim 50 minutes

WU: 200 swim.100 kick. 200 pull, 100 drill

MS: 5x (4 x 75 on 2:00 )odds done as 50 fast, 25 moderate / evens 25 fast, 50 moderate

Pull 300 very easy.

CD: 100 easy

WEDNESDAY Run 30 minutes zone 2-3

VLOG: Stroke Drills: Water Workout Wednesday with Wendy

THURSDAY Swim 35 minutes

WU: 600 as 4X150 (100 swim / 50 drill)

MS:Swim 6X150 RI 20″

#1 50 strong, 100 moderate

#2 100 strong, 50 moderate

#3 150 strong.

Repeat to total 6

CD: 200 alternate 50 fingertip drag/50 swim

FRIDAY Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.
SATURDAY Brick 2:30

Bike 2:00 (zone 3) then run :30 (zone 3)

Bike on a course that simulates your upcoming race course.

SUNDAY Run 1:15 (Zone 3)

WU: 15 minutes zone 2

MS: Run 45 minutes steady zone 3

CD: 15 minutes easy zone 1-2

Open Water Swim 40 minutes

 

Race Week – Iron-Distance Training for Intermediate/Advanced

 

MONDAY Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.
TUESDAY Bike 1:00 hour minutes with some race pace efforts zone 3

WU: 20 minutes zone 1-2

MS: 5X 2 minutes zone 4 RI 2′

CD: 10 minutes zone 1-2

WEDNESDAY Swim :30 minutes zone 3-4

WU:300 swim free

4X100 descend 1-4 Z2-4, RI 20″

4X50s Z 4 RI 10″

CD: 4X100 25 drill/50 swim/25 drill

VLOG: Race Week Swim: Water Workout Wednesday with Wendy

THURSDAY Run :30 minute zone 2-3

WU: 10 minute zone 1-2

MS: 4-3-2-1 minutes zone 3 RI 1 minute zone 2

CD: 4 minutes zone 2

FRIDAY Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.
SATURDAY BRICK 1:00

Loosen up :20 run zone 2, :40 minute bike zone 3, :20 swim zone 2-3

SUNDAY RACE DAY!  Trust your training and your coach and most importantly, have FUN!

 

Additional Sample Workouts: SWIM

 

Swim Zone 1-2 WU: 300 free, 200 kick, 100 drill, 100 pull-4X50 swim build

MS: 2X200 RI 20″

2X150 RI 15″

2X100 RI 10″

2X50 RI 5″

CD: 6X50s 25 drill, 25 choice

——————————————-

WU: 300 loosen up then 4X75 (25 drill / 50 swim build)

MS: 6X200s RI 20”

#1,#4 swim

#2,#5 pull buoy only

#3, #6 even buoy and paddles

CD: 6X75 50 drill (thumb slide / fingertip drag/ 25)

Swim Zone 2-3 WU: 600 loosen up include drills

MS: 2x( 50-100-150-200-150-100-50)  RI 15”

Set 1 zone 2

Set 2 zone 3

CD: 200

—————————————

WU: 400 as 50 swim / 50 drill

5 x 200 RI 20” build within each 200 from zone 2-3

3 x 100 strong zone 3 RI 10”

CD: 200 easy

Swim Zone 3-4 WU: 200 swim.100 kick. 200 pull, 100 drill

MS: 5x (4 x 75 RI 10”  )odds done as 50 fast, 25 moderate / evens 25 fast, 50 moderate

Pull 2x 300 strong

CD: 100 easy

—————————————

WU: 2x (100 swim, 100 kick, 100 drill)

MS: Swim 4X500 #1 easy #2 300 EZ 200 hard #3 100 easy/300 hard/100 easy, #4 100 easy/400

Easy = zone 2 hard =zone 3-4

CD: 300 choice

————————————-

WU: 4X 200 (swim, pull, kick, drill)

MS: 5x (4X 100 zone 3-4) dropped send off by 5 seconds each set so you are getting 5-15 seconds rest

CD: 200 kick/drill

 

Additional Sample Workouts: BIKE

 

Bike Zone 1-2 WU: 10 minute spin then the following drills

5 x (1 min right leg, 1 min left leg, 1 min both legs) then 10 minutes spin 85-90 rpms zone 2

5 x (1 min right leg, 1 min left leg, 1 min both legs) – easy gear, apply power to the full pedal stroke

CD: 10 min Z1

——————————

WU: 5-15 minutes then do the following set

2 times

Ride 2’ S, 85-95 RPM. RI 1′ / Ride 1’ S, 70-80 RPM. RI 1′ / Ride 1’ S, 60-70 RPM. RI 1′ / Ride 1’ S, 70-80 RPM. RI 1′

Ride 2’ S, 95-105 RPM. RI 1′

CD: 5-15 minutes

Bike Zone 2-3 WU: zone 1-2

15 minutes as 5:00 pedal easy with 90 rpms, 5:00:30 sitting, 30 standing, 5:00 alternate 1:00 rt. leg, 1 min. left leg

MS: zone 2-3 efforts

2x (4 x 3:00 minutes) odd sets  Seated at 70 rpms, evens 90 rpms

CD:  spin until back to Z1

———————————–

WU: 5 miles zone 2,  then 4 x 15 seconds pick-ups with :10 sec recovery spin, 2 min. spinning

MS: zone 3

2 x (3 x 2 min with :15 sec. Recovery then 1 x 6 min with 2:00 min easy spin)

CD: 5 miles Z2 spin

———————————-

WU: Ride 10′ building to HR 150, (85-95 rpms), hold it for 5′, Do each of the following pedaling drills 4x

Right Leg Pedaling—Right Leg 30”, Left Leg Pedaling Left Leg 30”.

MS: Zone 2-3

Ride 6 X 4’ RI = 2’, odds 60-70 RPM (big gear) hill simulation , evens 85-90 rpms

CD: Ride 5-10’ zone 1-2 nice and easy)

Bike Zone 3-4 WU: 15:00 zone 1-2

MS: 2x the following

(15:00 zone 3 then bike 5x 2:00 up hills zone 4 / RI down recovery;

1 x 15:00 ride zone 3 with 5:00 recovery pace)

CD 15 easy zone 1-2

—————————————-

WU: 5:00 spin zone 1, 10:00 SLD (:30 sec. rt, :30 left leg…repeat for 10:00, 5:00 High cadence..100+

MS: 3x the following:  4:00 Z4; 5:00 Z3, 1:00 all out

CD: 10:00 spin.

————————————–

WU: 10-15 min Z1 moving into Z3 by end of 15:00

MS: 7x 2 min zone 3, RI 1′

5 x 2 min zone 3-4, RI 2

5x 1′ zone 4, RI 1′

CD: 10-15 minutes easy spin zone 1-2

 

 

Additional Sample Workouts: RUNNING

 

Run Zone 1-2 WU: 5 minute zone 1, plus drills, then 5 minute build to zone 2

MS: Run on a flat course or treadmill. Think about lifting your knee, landing midfoot under your body, focus on fast feet, short stride, forward lean to accelerate.

CD: 5 minutes walk

———————————-

WU: 10 minutes then drills

MS: Run 10-40 minutes, count your cadence, goal should be 85-90 one foot strikes / minute. during your run add 8X30 second accelerations during your run where you build your pace over 30 seconds with the emphasis of quicker run cadence and a shorter stride

CD: 5 minutes

Run Zone 2-3 WU: 20′ Z1,

MS: 20′ Z2, 20′ Z3

CD:  5′ Z1.

————————

WU:  10 minutes

MS: 1 X 5’ zone 2, 2 x 3’ zone 3, 1X 6 minutes zone 2, 4 x 1 min zone 3

CD: 10 minutes

————————————

WU: 20 minutes zone 1-2

MS: 4X 8 minutes zone 2-3, RI 2 minutes zone 1

CD: 10 minutes easy

Run Zone 3-4 WU: 1-2 miles plus drills

MS: 4 x 2:00 zone 2-3 RI 1:00 jog

2 x 4:00 zone 3 RI 2:00 jog between

4 x 2:00 zone 4 RI 1:00 recovery…

CD: 1 mile

——————————-

WU: 12 min building speed

MS:  Rest is equal to the amount of the fast interval, Z4

6x (45sec) / 4x(1 min) / 2x (2min) 2x (4 min)

CD: 5-10 minutes easy running

——————————–

WU: 15 ‘ easy including drills then 4X30 ” strides

MS: track or other measured distance 2-4 X1 mile @ 3-4 RI 2’ or (3-8X 800s) or (6-12 X 400 repeats)

CD: 10 minutes easy

 

Additional Sample Workouts: BRICKS

 

Brick Workouts WU:30 min,…changing your gears every 5 minutes to a tough gear but still in small ring in front zone 2

MS: 30 min steady zone 2 then Then 30 minutes as 6 x 5:00 zone 3-4 RI 2’

CD: 15-30 minutes

Run 2-4  miles zone 2-3

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WU: 1 hour easing into your pace 125-135 watts

MS:  2x

3X 10 minutes zone 4 RI 5′

3X 20 minutes zone 3 RI 5′ then

CD: remainder of ride

Run distance at zone 2-7 miles

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Trainer/Treadmill

WU: 10 min…easy spinning

3:3 ratio — ride10-20 minutes, (race pace) then run 1 mile off the bike and repeat three times.

CD: 10 minutes easy spinning

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Ride given duration a rolling course in 1-3 zones. Then transition to a 15′ run in the heart rate 1-3.Pay close attention to your breathing on run. This is your best clue as to how hard you are running–not your legs.

 

Additional Strength Workouts

 

Stability and Endurance Goals: Controlled motions; focus on technique

WU: 5 minute cardio of choice

DYNAMIC STRETCH

-Elbow and knee lunge

-Arm swings

-Inch worms

-Walking hip cradle ACTIVATION

-Plank

-Double leg bridge

-Single leg bridge Lateral hip circuit

MS:

-Romanian deadlift Step up

-Lat pull down

-Dumbbell bench press

-I/Y/T/W shoulder series

-Clam shell series

– Stability ball rollout

-Side plank

-Bird dog

CD: foam roller

Maximum Strength WU : 5 minute jog then DYNAMIC STRETCH

Elbow and knee lunge X 10

Walking hip cradle X 10

Lateral lunges X 10 each side

Plank hold as long as your can

Single leg curl on stability ball

MS: 4X 6- reps RI 1 minute between sets

Split squat—Romanian deadlift—Lat pulldown—Dumbbell bench press

2X 15 I/Y/T/W shoulder series

2x 30 each side Clam shell

CORE

Stability ball rollout

Side plank with leg lift

CD: Static stretches / foam roll

Power WU:Do the following.

1. Rope jumping: 2 sets of 50 jumps done very quickly (45 sec recoveries)

2. Skipping: 3 sets of 50 skips (45 sec walk recoveries)

3. Forward 2-leg hopping: 2 sets of 30 hops (or hop up onto a 16-20 inch box) (45 sec walk recoveries)

4. Forward 1-leg hopping: 1 set of 30 hops/leg (45 sec walk recovery) STRETCH

Elbow and knee lunge, Walking hip cradle, Scorpion

ACTIVATION

Plank- hold up opposite arm and leg—Single leg bridge on stability ball

POWER 3-5 sets 30 seconds on, 60 seconds off

Squat jumps with arms in streamline hold—Med ball slams, squat while picking up the ball—Slight jump lunges

RESISTANCE 2-3 sets of 6-8 reps, Rest 1-2 minutes between sets

Barbell back squat—SINGLE LEG deadlift—-Lat pull down focus on retracting scapula

AUXILIARY

I/Y/T/W shoulder series

Clam shell series

CORE 15 reps or 30-60 seconds—-Diagonal toss—-Side plank with leg lift—-Straight leg sit-up

Maintenance WU: 5 minutes DYNAMIC STRETCH

ACTIVATION

-plank 3X60 seconds side/front/side

-Glute 3x 10 bridge double leg/single/single

POWER

-Squat jumps on bench 3X30 seconds

-Medicine ball slams

RESISTANCE 3 SETS 12-10-8 70-85%

-Split squat —- Romanian deadlift —- Lat pull down OR pull- up or row —- Dumbbell bench press or push ups

AUXILIARY 3x 10

-I/Y/T/W shoulder series

– Clam shell series

CORE

-Front plank alternating leg lift

-Side plank with leg lift

-superman

COOL-DOWN

Static stretches

 

10 BONUS VIDEOS

#AskCoachWendy Interview Segments

Tips on How to Improve Your Swimming

(Watch Video Here)

How to Master Open Water Swimming

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How to Bike More Efficiently

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How to Fuel on the Bike & Master Aid Stations

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How to Save Time in Transition

(Watch Video Here)

Key Components of a Triathlon Race Plan

(Watch Video Here)

Food to Avoid During Training or Racing

(Watch Video Here)

S.M.A.R.T. Training Goals

(Watch Video Here)

Off-Season Triathlon Training Ideas

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Balance and Flexibility Exercises for Triathletes

(Watch Video Here)

Post Author: Dave Erickson