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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 designed for first-time and/or beginner Olympic distance triathletes.  We include instructional coaching videos before EVERY training week  (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 – Olympic Triathlon Training Plan

Training Week Preview Video

 

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

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

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

Terminology:

WU: Warm Up

MS: Main Set

CD: Cool down

” seconds

‘ minutes

RPE = Rate of Perceived Effort

rpms=revolutions per minute

OLO=One Leg Only

Additional Resource Articles:

Quick Guide to Setting Zones

WEDNESDAY Swim Test

WU: 200 then 4 x 50 RI 15”

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.

Continued: Stability and Endurance (45 Minutes)

Goals: Core strength and balance. Sample workout. Options include yoga, pilates or other strength class.

Controlled motions; focus on technique

WU: 5 minute cardio of choice

DYNAMIC STRETCH

-Elbow and knee lunge

-Arm swings

-Inch worms

-Walking hip cradle

-Plank

-Double leg bridge

-Single leg bridge Lateral hip circuit

MS:

– 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

More strength / cross training ideas from Wendy – click here

THURSDAY Run Test (3-Mile Time Trial):

• Do this test on a track or other 3 mile course

• 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, GPS, heart-rate monitor (as applicable to you) and run three miles as fast as you can. you want to cover the three miles as quickly as possible, not go real fast and then slow

down.  Walk 10 minutes very easy to cool-down.

• Record RPE, time, pace, average heart rate

FRIDAY Swim 30 minutes:  Swim with a masters group or solo. Focus on skills and drills. 1000-1500

Sample workout:

WU: 100 get loose

Drills: Focus on how well you do the drills, not on how fast.

4X 50 as 25 fingertip drag/ 25 swim

4X50 25 thumb-slide / 25 swim

MS: Focus on the aspect of the drill (recovery) into the main set.

1-2x (10X 50 ) swim RI 10″

CD: 4X50 as 25 thumb slide / 25 fingertip drag

Continued: Strength Training 45 Minutes

Strength / cross training ideas from Wendy – click here

SATURDAY Bike cadence drills 1:00

Optional easy spin skills and drills 30-45 minutes Sample workout below

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

MS:

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.

SUNDAY Run :45

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

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

 

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 – Olympic Triathlon Training Plan

Training Week Preview Video

 

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

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

TUESDAY Ride 60 minutes on your trainer or take a spin class focus on skills and drills. Zone 1-2 intensity. Sample workout:

WU: 10 minutes

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

10 min spin Z2

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 minutes

” = seconds

‘=minute

RPMS – revolutions per minutes

RLO = right leg only

LLO = LLO

WEDNESDAY Swim masters or on your own. Focus on skills and drills. 1500-2000

Sample workout:

WU: 300 loosen up include drills

MS: 2-4x (5X100) RI 15”

Set 1 swim

Set 2 pull with buoy

CD: 200

Continued: Strength Training 45 minutes

THURSDAY Run 3 miles with added skills and drills. Intensity zone 1-2

Sample workout:  

WU: 10 minute walk jog plus dynamic warm up refer to drills below

MS: Run 15 minutes. During your run add 6X30 second accelerations at any 6 points you are ready to pick up your pace. Ok to walk for recovery. The goal is to increase your leg turnover so count your cadence

CD: 5-10 minute walk/jog.

FRIDAY Swim with a masters group or solo. Focus on skills and drills. 1500-2000 yards. Sample workout

WU: 100 loosen up

Drills: Focus on how well you do the drills, not on how fast.

2X50 25 fingertip drag / 25 fist

2X50 25 thumb slide/25 HOOW  (Head Out of Water)

MS: Focus on the aspect of the drill (recovery and hand entry) into the main set.

2x (50-100-150-200) RI: 20 seconds

CD: 4X50 odds drill of choice / evens swim

Continued: Strength Training 45 Minutes

SATURDAY Ride 60 minutes in zone 1-2. Focus on your pedal strokes and 90 rpms (cadence)
SUNDAY Run 50 minutes zone 1-2

 

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)

 

10 WEEKS OUT – Olympic Triathlon Training Plan

Training Week Preview Video

 

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

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

TUESDAY Ride 60 minutes on your trainer or take a spin class focus on skills and drills. Zone 1-2

WU: 15 minutes zone 1

MS: 5 x 30 sec spin ups (easy gear, high cadence) with 30 sec easy between sets

5 min spin Z2

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

5 minutes Z2

CD: 15 minutes

WEDNESDAY Swim masters group or solo. Focus on skills and drills. 1000-1500 yards. Sample workout

WU: 300 as 50 swim / 50 drill

8 x 100 RI 20” build within each 200

6×50 descend 1-3, 4-6

CD: 100 easy

*Descend means #1 is slow and each consecutive 100 is swam faster

Continued: Strength Training 45 minutes

THURSDAY Run :45 minutes same as last week focus on skills and drills. Add some short hills

WU: 10 minute walk jog

MS: Run 15 minutes. During your run add 6X30 uphill or downhill The goal is to increase your leg turnover. so count your cadence

CD: 5-10 minute walk/jog

FRIDAY Swim masters or on your own. Focus on skills and drills. 1500-2000. Sample workout

WU: 200 free, 4X50 swim build

MS: 2-4 sets of the following

1X200 RI 20″

1X150 RI 15″

1X100 RI 10″

1X50 RI 5″

CD: 2X50s 25 drill, 25 choice

Continued: Strength Training 45 Minutes

SATURDAY Bike 1:15-1:30 zone 1-2 include skills and drills
SUNDAY Run 50 minutes zone 1-2 include skills and drills

 

9 WEEKS OUT – Olympic Triathlon Training Plan

Training Week Preview Video

 

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

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

TUESDAY Ride 45 minutes or take a spin class focus on skills and drills. Zone 1-2 intensity.
WEDNESDAY Swim with a masters group or solo. Focus on skills and drills. 1000 yards (approx. 30 minutes)
THURSDAY Run :30 minutes same as last week focus on skills and drills
FRIDAY Swim with a masters group or solo. Focus on skills and drills. 1000
SATURDAY Ride 1:00 minutes in zone 1-2. Focus on your pedal strokes and 90 rpms (cadence)
SUNDAY Run 30 minutes focus on your form. Forward lean, aim for 85-90 one foot strikes per minute. Intensity zone 1-2

 

8 WEEKS OUT – Olympic Triathlon Training Plan

Training Week Preview Video

 

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

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

TUESDAY Bike test with power and heart rate 1:00-1:15. Same course and protocol as in week one

Continued: Strength Training 30 Minutes * Increase Resistance

WEDNESDAY Swim Test

WU: 200 warm up (wu). 4 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.

VLOG: Baseline Swimming: Water Workout Wednesday with Wendy

THURSDAY Run Test (3-Mile Time Trial):

• Do this test on a track or other 3 mile course, refer to training details, same as week one.

• Record RPE, time, pace, average heart rate

FRIDAY Swim 50 minutes

Endurance skills and drills zone 2. Sample workout below

WU: 300 loosen up

Drills: Focus on how well you do the drills, not on how fast.

4X75 25 fingertip drag / 25 fist / 25 swim

4X7525 thumb slide/25 HOOW / 25 swim

MS: Focus on the aspect of the drill (recovery and hand entry) into the main set.

2-4 X (5x 100)RI: 20 seconds

CD: 4X50 odds drill of choice / evens swim

SATURDAY Ride 1-1.5 hours on a hilly course. Intensity primary zone 2-3

WU: 15 minutes zone 1

MS: 45-60 minutes on a hilly course or simulate hills by riding in a lower cadence today. Zone 2-3

CD: 15 minutes zone 11

SUNDAY Run 50 minutes zone 2-3 over a hilly course

 

7 WEEKS OUT – Olympic Triathlon Training Plan

Training Week Preview Video

 

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

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

TUESDAY Bike 1:15, sample workout below

WU: 5 minutes zone 1 / 15 minutes zone 2

MS: 3X 8 minutes zone 3 RI 2 minutes

CD: 10 minutes zone 2, 10 minutes minutes zone 1

Continued: Strength Training 30 Minutes

WEDNESDAY Swim 1:00

Endurance skills and drills zone 2, 2000-2500 yards

WU: 300 get loose

Drills: Focus on how well you do the drills, not on how fast.

6X 50 as 25 fingertip drag/ 25 swim

6X50 25 thumb-slide / 25 swim

MS: Focus on the aspect of the drill (recovery) into the main set.

10X 100 swim RI 10″

CD: 4X50 as 25 thumb slide / 25 fingertip drag

VLOG: Mindless Swimming: Water Workout Wednesday with Wendy

THURSDAY Run 5 miles focus on cadence and foot strike

WU: 5 minutes plus drills and dynamic stretching (refer to links below)

MS: 4X 1k around the track (2 ½ laps) focus on descending 1-4

CD: 5 minutes allow HR to fall plus

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 zone 1-3

2000-2500

WU: 300 from 8×25 drills (finger-tip drag, fist, one arm only)

MS:

6×50 moderate pace RI 10″

3x 100 pull RI 10″

6X 50s RI 10″

3X 100 pull

CD: 2-6X 50 alternate swim/drill

SATURDAY Open Water Swim 20 minutes

Swim before your bike if possible to work on your swim to bike transition or swim after as a nice cool down

Bike 2:00, zones 2-3

Options include hilly course, riding the second half faster than the first half, include some longer intervals like 10-20 minutes zone 3 efforts

SUNDAY Run 6 miles zone 2-3

 

6 WEEKS OUT – Olympic Triathlon Training Plan

Training Week Preview Video

 

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

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

TUESDAY Bike 1:15

WU: 15 minutes zone 2 include some skills and drills

MS: 3×10 minutes ½ zone 3, ½ zone 4/ RI 5 minutes zone 1

CD: 15 minutes zone 1

Transition Run :25  immediately after the bike

WEDNESDAY Swim 1:00 Zone 3-4, 2000-2500

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 2-4x 300 strong

CD: 100 easy

Continued: Strength Training 30 Minutes * Increase Resistance

VLOG: Endurance Swim: Water Workout Wednesday with Wendy

THURSDAY Run 45 minutes

WU: 10 minute plus drills and dynamic stretching

MS: Run 5X 800s zone 3- 4 pace effort RI 2:00

CD: 5 minute plus static stretch

FRIDAY Swim 1:00

Endurance skills and drills zone 3, 2000-2500

WU: 400 loosen up

Drills: Focus on how well you do the drills, not on how fast.

4X 100 25 fingertip drag / 25 fist / 50 swim

4X 100 25 thumb slide/25 HOOW / 50 swim

MS: Focus on the aspect of the drill (recovery and hand entry) into the main set.

5X 200 build RI: 20 seconds

CD: 4X50 odds drill of choice / evens swim

Note: Build start slow and get faster within each 200

Continued: Strength Training 30 Minutes

SATURDAY BRICK

Bike 30-40 miles zones 2-3, similar to last week + run 1 -2 mile off the bike in zone 1-3

SUNDAY Open Water Swim 30 Minutes Plus run 7 miles zone 2-3

 

5 WEEKS OUT – Olympic Triathlon Training Plan

Training Week Preview Video

 

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

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

TUESDAY BRICK

WU: 10-20 minutes loosen up

MS: Ride 2-4 X (15 minutes zone 2-4)

Then run 1 mile zone 2-3

Repeat bike then run

CD: 5-10 minutes easy

WEDNESDAY Swim 1:00 Endurance skills and drills zone 2-3

WU: 100 free, 100 kick, 100 drill,

MS: 4X200 RI 10″

3X150 RI 10″

4X100 RI 10″

3X50 RI 10″

4X25 RI 10″

CD: 4X50s 25 drill, 25 choice

Continued: Strength Training 30 Minutes * Increase Resistance

VLOG: Swimming Tools: Water Workout Wednesday with Wendy

THURSDAY Bike 1:15 zone 2-3 Sample workout

WU: 20 minutes zone 1-2

MS: 6 X 4 minutes zone 3 RI 2′ zone 1

5x (30 sprint / 30″ easy)

CD: 15 minutes zone 1-2

FRIDAY Swim 45 Minutes: Master swim or workout below

WU: 400

MS: 5X 200 build, RI 30″

Swim 5X100 odds fast evens build

CD: 100 easy

Continued: Strength Training 30 Minutes * Increase Resistance

SATURDAY BRICK

Bike 2 hours zone 2-3

Run 3 miles minutes zone 2-3

SUNDAY Run 6 -7 miles zone 2

 

4 WEEKS OUT – Olympic Triathlon Training Plan

Training Week Preview Video

 

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

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

TUESDAY Bike 1:15 Easy spin skills and drills 60-75 minutes zone 2

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

40 min spin Z2

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

CD: 15 min zone 1

WEDNESDAY Swim 1:00 masters or the following workout

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

VLOG: Swimming Pace: Water Workout Wednesday with Wendy

THURSDAY Run 30 minutes

Optional easy run 30 minutes, skills and drills zone 2

FRIDAY Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax
SATURDAY EVENT:  Sprint Distance or 5k or 10k event or a training day

If you race reset your training paces and zones. If not race to enter, simulate one on your own

SUNDAY Day Off:  Focus on recovery today, nutrition, massage, stretch, yoga, relax

 

3 WEEKS OUT – Olympic Triathlon Training Plan

Training Week Preview Video

 

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

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

TUESDAY Bike 1:30 zone 1-4 Sample workout:

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

5 minute zone 4/ 1 minute zone 2

CD: 20 minutes zone 2

WEDNESDAY Swim 45 minute

WU: 3X 100 odds swim/ even’s drill

MS: Swim 1.5 k continuous, build your effort over the course of the 1.5k

CD: 100 easy

Continued: Strength Maintenance, 30 Minutes

VLOG: Swimming with Paddles: Water Workout Wednesday with Wendy

THURSDAY Run 40 minutes

WU: 10 minute plus drills and dynamic stretching

MS: Run 8X 400 zone 4 pace effort RI 2:00

CD: 5 minute plus static stretch

FRIDAY Swim 45 minutes

WU: 400

MS: 10X 150 odds FAST evens relaxed / RI 10″

CD: 200 easy

SATURDAY BRICK or sprint distance race

Swim 1 k, Bike 20 miles, Run 4 miles

SUNDAY Run 7-8 miles zone 1-3

Open Water Swim if you still want to continue practicing

 

2 WEEKS OUT – Olympic Triathlon Training Plan

Training Week Preview Video

 

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

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

TUESDAY Bike 1:00, sample workout

WU: 20 minutes zone 1-3

MS: 4X 4 minutes, zone 4 effort, RI 2:00

CD: 10 minutes

WEDNESDAY Strength Maintenance 30 Minutes

VLOG: Stroke Drills: Water Workout Wednesday with Wendy

THURSDAY Run 50 Minutes

WU: 10 minute plus drills and dynamic stretching

MS: Run 1X 1k, 2X 800 then 2X 400 zone 4 pace effort RI 2:00

CD: 5 minute plus static stretch

FRIDAY Day Off:  Focus on recovery today, nutrition, massage, stretch, yoga, relax
SATURDAY BRICK-Option below or repeat a previous workout

WU: 10 minutes on the bike

MS: 2x (Bike 3 miles at race pace then run 10 minutes)

CD: 5-10 minutes bike or run

SUNDAY Run 4 miles zone 1-2

 

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

How to Set Up Your Triathlon Transition Area

 

RACE WEEK – Olympic Triathlon Training Plan

Training Week Preview Video

 

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

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

TUESDAY Spin :40 zone 1-2 then Run 2 miles zone 1-2
WEDNESDAY Swim 1/2 mile loosen up (15 minutes)

VLOG: Race Week Swim: Water Workout Wednesday with Wendy

THURSDAY Day Off:  Focus on recovery today, nutrition, massage, stretch, yoga, relax
FRIDAY Swim 500 (10 minutes)
SATURDAY Bike 5 miles, Run 1 mile.
SUNDAY RACE DAY! Trust your training and your coach and most importantly, have FUN!

 

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