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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 8-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.

8 WEEKS OUT – Advanced Olympic Triathlon Training

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

RPMS – revolutions per minutes

RLO = right leg only

LLO = LLO

Pull-Pull with pull buoy and (paddles)

TUESDAY Bike Test with Power and Heart Rate

20 minute test indoors or outdoors

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, record average power and heart rate

CD: 5 minutes

Additional Resource Articles:

Quick Guide to Setting Zones

WEDNESDAY Swim Test:

WU: 200 then 6 x 50 on 15 sec rest.

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

CD: 100 – 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 (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 either for distance or time about 50 Minutes, sample workout below. Or to join a masters swim group.

WU: 600 warm up (100 swim/50 drill)

MS: 400 swim zone 2-3 RI 15″

4X 100 descend 1-4 zone 1-4 RI 15″

2X 200 build RI 10:

400 swim zone 2-3

CD: 100

Strength Training: 30 Minutes (refer to strength at the end of doc)

SATURDAY Bike 2:15

Ride 40 miles on a hilly course for leg strength

Run 1 miles after biking

SUNDAY Run 5 miles

Focus on your form. Forward lean, aim for 85-90 one foot strikes per minute. Intensity zone 1-2

 

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

 

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)

 

7 WEEKS OUT – Advanced Olympic Triathlon Training

 

MONDAY Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.
TUESDAY Bike about 1:00 focused on skills and drills

WU: 10 minutes then the following cadence drills 2x

1min 90 rpm

1min 100 rpm

30 sec 110 rpm

30sec 120rpm

RI 2 minutes and repeat

MS: 2X 10 minutes zone 4 @ 85-90 rpms RI 5

CD: 10 minutes zone 1-2

2 mile run off the bike (zone 2-3)

WEDNESDAY Swim either for distance or time about 50 Minutes, sample workout below. Or to join a masters swim group.

WU: 500 swim

MS: 5×100 swim w/:20 sec rest (descend 1-5)

5×100 pull w/:15 sec rest (descend 1-5)

5×100 swim w/:10rest (descend 1-5)

CD: 4X 75 25 kick/25 drill/25 swim RI :10″

Strength Training (Increase Resistance): 30 Minutes

VLOG: Mindless Swimming: Water Workout Wednesday with Wendy

THURSDAY Bike 1:00 Bike Drills

WU: 5 minute spin then 4x (30″ RLO / 30″ LLO)

MS:  zone 2-3

RI 30″ easy RPE 1-2

Ride 30″, 95-105 RPM.

Ride 30″ 85-95 rpms

Ride 30″ 105-115 RPM

Ride 1′ 85-95 rpms

Ride 1′, 75-85

Ride 1′ 105-115

Ride 1:30″ 65-75

Ride 1:30′ 85-95 rpms

Ride 1:30 choice

CD: Ride 10’ EZ, 85-95 RPM.

Run 55 minutes (Hills)

WU: 2 miles easy end at the base of a hill

MS: 8X 2 minutes uphill, focus on knee lift, quick leg turnover, power up the hill, jog down for recovery

CD: 2 mile easy, relaxed back to starting point

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 either for distance or time about 55 Minutes, sample workout below. Or to join a masters swim group.

WU: 200

6X75 25 drill 25 swim 25 sprint /15sec

MS: 3X200 pull w/buoy and paddles RI :15

300 swim RI :20

2X200 pull buoy only RI 15″

300 swim RI : 20

CD: 16X50m cruise RI 10″

Strength Training: 30 Minutes

SATURDAY Bike 2:30

Approx. 45 miles zone 2-3 on a hilly course

SUNDAY Run 55 minutes

Run 6 miles zone 2-3 over terrain like your race course

Open Water Swim :30 Minutes

6 WEEKS OUT – Advanced Olympic Triathlon Training

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

WU: 10 min

MS: 10 min Z3

Immediately into 3 x 5 min zone 4 RI 2′

CD: 10

Run 3 miles off the bike zone 2-3

WEDNESDAY Swim either for distance or time about 50 Minutes, sample workout below. Or to join a masters swim group.

WU: 200m swim 200m kick 200m pull

MS: 20X50m Z4 on RI 5″ very short interval, goal is to be in a rhythm, high turnover then after the 50 repeats pull 500 with paddles Z2

CD: 100 easy

Strength Training: 30 Minutes

VLOG: Endurance Swim: Water Workout Wednesday with Wendy

THURSDAY Bike 1:00-1:30

WU: 10 – 20 min easy

8X15 seconds at Z4-5, RI :45”

2min easy

10 x 1 min sprints, Z5 RI’ 1’

CD: 15

Run about an 1:00 include Hills

WU: 2 miles

MS: 6X3 up a hill. HR on the uphills can hit  Z4. Keep HR in Zone 1-2 otherwise.

CD: 2 miles

FRIDAY Swim either for distance or time about 50-60 Minutes, sample workout below. Or to join a masters swim group.

WU: 300 swim, 200 pull, 100 kick

MS: 5X 200 pull odds and buoy, evens buoy only w/:15 sec rest

5×100 swim zone 3 RI 10″

CD: 100 zone 1

Strength Training: 30 Minutes

SATURDAY Bike 2:45-3:30

50 miles zone 2-3 on a hilly course

SUNDAY Run 1:00 / 7 Miles

WU: 1 miles

MS: Run 5 miles zone 2-3. Every 5th min. pick up your pace for 2 minutes @ zone 4

CD: 1 miles

Open Water Swim 30 minutes

5 WEEKS OUT – Advanced Olympic Triathlon Training

MONDAY Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.
TUESDAY Run 30 minutes Steady Zone 2 / Nice and easy
WEDNESDAY Swim bout 40 minutes

WU: 600 (swim/kick by 100)

MS: 400 pull with buoy and paddles

16×25 RI” 10 rest (1fast/1ez)

4x 150 pull buoy only RI: 15”  rest zone 3

CD: 100

Strength Training: 30 Minutes

VLOG: Swimming Tools: Water Workout Wednesday with Wendy

THURSDAY Bike 1:15-1:30

WU: 15 minutes 80-90 rpms zone 1-2

10 x 30 sec spin ups (easy gear, high cadence) with 30 sec easy between sets

20 min spin Z2

10 x 30 sec spin ups (easy gear, high cadence) with 30 sec easy between sets

CD: 15 min zone 1

FRIDAY Swim :30-:40 minutes

WU: 300

4×50 w/:10 rest (kick/drill by 25)

4×50 w/:10 rest (swim/build by 25)

MS: 8X 100 swim zone 2 RI 15″

CD: 100

SATURDAY EVENT

Sprint Distance or 5k or 10k event or a training day

If you race, reset your training paces and zones.

SUNDAY Run 45 minutes / 5 Miles Zone 1-2

 

4 WEEKS OUT – Advanced Olympic Triathlon Training

First Watch Video with Coach Wendy  

 

MONDAY Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.
TUESDAY Bike 1:15-1:30

WU: 20-30 minutes zone 1-2

8X15 Z5, RI 45”,

MS: 10 x 2’  Z5 on RI 2’

CD: 20 minutes zone 1-2

Swim 1:00

WU: 400

6×75 w/:15 rest (kick/drill/swim by 25)

MS:

4×150 build RI 10″

3X 200 Zone 4 RI 20″

6X 100 steady RI 10″

CD: 4×50 25 drill 25 swim

Build: start slow and build your pace within

WEDNESDAY Run 45-60 minutes

WU: 10 minutes plus drills and dynamic stretching

MS: 5X 1k (2.5 laps) around the track focus on descending 1-5

CD: 5 minutes allow HR to fall plus

Strength Training 30 Minutes

VLOG: Swimming Pace: Water Workout Wednesday with Wendy

THURSDAY Bike 1:30

WU: 30 minutes as 10 minute zone 1, 10 minutes zone 2 10 minutes zone 3

MS: ladder 2 times

1 minute zone 4/ 1 minute zone 2

2 minute zone 4/ 1 minute zone 2

3 minute zone 4/ 1 minute zone 2

4 minute zone 4/ 1 minute zone 2

5minute zone 4/ 1 minute zone 2

CD: 20 minutes zone 2

FRIDAY Swim 55 minutes

WU: 200 free, 100 kick, 200 pull, 100 drill

MS:

2X200 zone 3 RI 10″

2X150 zone 4 RI 10

2X100 zone 3 RI 20

2X50 zone 5 RI 10

2X25 zone 5 RI 5

CD: 6X50s 25 drill, 25 choice

SATURDAY Bike 2:15

WU: 30 minutes zone 1-2

MS: 2x (20 minutes at zone 3, RI” 5 then 10 min Z4 RI 5′ then 5 min Z 5 RI 5)

CD: 20 minutes zone 1-2

Transition Run 4 miles

First 2 miles @ goal race effort zone 4, last 2 miles cool down

SUNDAY Run 1:15

WU: 15 minutes zone 1-2

15′ zone 3

15′ zone 4

15′ zone 3

CD: 15 minutes zone 1-2

3 WEEKS OUT – Advanced Olympic Triathlon Training

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

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

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

Easy = zone 2 hard =zone 3-4

CD: 300 choice

Bike 1:00 (zone 2)

WEDNESDAY Run 55 minutes

WU: 10 minute plus drills and dynamic stretching

MS: Run 6X 800 @Z4-Z5/ RI 200

CD: 5 minute plus static stretch

Strength Training 30 minutes

VLOG: Swimming with Paddles: Water Workout Wednesday with Wendy

THURSDAY Bike 1:15-1:30

WU: 10 minutes zone 2, 10 minutes zone 3, 5 minutes zone 4

MS: 5-8X 3 minutes zone 5 RI 3′

CD: 15 minutes zone 1-2

FRIDAY Swim 45 minutes

WU: 200 swim then 200 drill

MS: 2X  (300 pull w/paddles Z3 RI 20″,  200 pull buoy only Z3 RI 15″ 2X100 swim zone Z4)

CD: 200

SATURDAY Bike 2:00

WU: 30 minutes zone 1-2

MS: 2X 20 minutes zone 4 RI 5′

5X 3 minutes zone 4-5 RI 3′

CD: 15 minutes easy zone 1-2

Run 50 Minutes – Negative split, out and back course

SUNDAY Run 1:15 in Z2 add 10 x 60 sec Z4+ efforts spread out through the entire run.

 

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

How to Set Up Your Triathlon Transition Area

2 WEEKS OUT – Advanced Olympic Triathlon Training

MONDAY Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.
TUESDAY Swim 45 minutes

WU: 400

MS:

3 X ( 400 pull RI 20” then, 4 X 100 Z4-5  RI 20”

CD: 200 easy

Bike 1:00 – Recovery Spin

WEDNESDAY Run 1:00

WU:  1.5 -2 miles of warm up running getting into Z3 for last 1:00…

MS: 3 x 1 mile at 10K pace zone 4 1:00 recovery (so short recovery on these)

CD: 1 mile easy

Strength Training 30 minutes

VLOG: Stroke Drills: Water Workout Wednesday with Wendy

THURSDAY Bike 1:15-1:30

WU: 20 minutes

MS: 2 x 10 min Z3/ RI 5’ between

3x 5 min Z5 RI 3 minutes easy between efforts

CD: 10-20 minutes

FRIDAY Swim 40 minutes

WU: 6X100 alternating swim/kick/drill

MS: Pull 2X150 Z2-3 RI 10″

Swim 2X( 200 free Z3 RI 20″. 2X50 Z5 RI 20″, 100 Z5

CD: 4X100 (50 drill/50 swim)

SATURDAY Brick 2:30-ish

Swim 1 k

Bike 20 miles with last 10 miles at goal race pace (Z4-5)

Run 4 miles at goal race pace (Z4-5)

SUNDAY Run 45 minutes / 5 Miles Zone 1-2

RACE WEEK  – Advanced Olympic Triathlon Training

MONDAY Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.
TUESDAY Bike 40 minutes Spin Zone 1-2

Run 2 miles zone 1-2

WEDNESDAY Swim 15 minutes / 1/2 mile loosen up

VLOG: Race Week Swim: Water Workout Wednesday with Wendy

THURSDAY Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.
FRIDAY Swim 500 yards
SATURDAY Bike 5 miles

Run 1 mile (10 minutes)

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

 

Additional Sample Workouts

 

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

 

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

 

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

 

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

—————————–

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

—————————–

Trainer/Treadmill

WU: 10 min…easy spinning

3:3 ratio — ride 10-20 minutes, (race pace) then run 1 mile off the bike and repeat three times.

CD: 10 minutes easy spinning

——————————

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

(Watch Video Here)

How to Bike More Efficiently

(Watch Video Here)

How to Fuel on the Bike & Master Aid Stations

(Watch Video Here)

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

(Watch Video Here)

Balance and Flexibility Exercises for Triathletes

(Watch Video Here)

Post Author: Dave Erickson