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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.  We include instructional coaching videos before EVERY training block  (Approx. 5 minutes each). This is NOT a ‘couch to Ironman’ program.  Only follow this program if you have a background in triathlon and have completed at least an Olympic distance triathlon and preferably one half Iron distance triathlon.  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 – HALF Iron-Distance Training for Intermediate/Advanced

First Watch This Video with Coach Wendy  

 

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

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)

Swim Reference:

S= Swim

K= Kick

P= Pull

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 (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 full 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:

Running Tips / Warm up Drills

1.  Lean Forward

2. Foot placement

FRIDAY Swim

WU: 100 Swim, 6X50s drill, 100 swim

MS: 6X 200 zone 3, RI 20″

CD: 4 x 75 kick/drill/swim

Strength Training: 30 Minutes

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

WU: 30 minutes zone 1-2

MS: 4 x 10:00 zone 3 / RI 5:00 recovery.

CD: 3 0 minutes

SUNDAY Run 8 miles zone (2-3)

WU: 15′ zone 1 into 15′ zone 2

MS 5X 5 minutes zone 3 RI 5′

CD: 10 minutes 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

 

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

 

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

WU: 15-30 minutes zone 1-2

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

MS: 6X 5 minutes/RI 2′ (odds numbers 1-3-5 @ zone 3 even numbers 2-4-6 @ zone 4)

CD: 15-30 minutes zone 1

Run Hills 1:00 / 6 Miles

WU: 2 mile start easy and build into a comfortable pace, include 5x :20″ buildup fast pace

MS: Run 1-2-3 minute uphill at start at RPE 6 (zone 3)  and build your effort till the top, RI: jog easy down the hill

CD: 1 mile easy

Warm up Activity:

-High knees x 3 for 30 seconds, walk for 30 seconds

-Butt kicks x 3 for 30 seconds, walk for 30 seconds

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

WU: 600 150 swim/50 kick.

MS: 500 pull paddles and buoy

2 x [250 pull buoy only) RI 20

Swim 3×150 (descend 1-3)

CD: 200

Strength Training: 30 Minutes

THURSDAY Bike 1:30 on a hilly course (zone 3-4) or simulate big gear intervals

Run :15 off the bike easy, just for feel.

FRIDAY Swim either for distance or time about 50 Minutes, sample workout below. Or masters

WU: 400 choice

4X75 (25 drill, 25 swim, 25 drill) RI 15″

MS: 3X200 pull buoy zone 2-3/ RI 20″

300 pull w/paddles & buoy  Z2

2X200 W/buoy zone 3 RI 20″

300 pull paddles zone 2

CD: 100 easy

Strength Training: 30 Minutes

SATURDAY Bike 2:15-2:30 ( 40-45 miles)

WU: 15-30  minutes zone 1-2 into 15 minutes zone 3

MS: 5X 20 minutes zone 3 / RI 5 minutes

CD: 20-30 minutes zone 1-2

Run off the bike

1.5 miles zone 2, 1.5 miles zone 3

SUNDAY Run 9 miles over a hilly course zone 1-3

 

10 WEEKS OUT – HALF 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 zone 1-2

MS: 45 minutes steady zone 3 mix up cadence while riding to see what is most comfortable to maintain zone 3

CD: 15 minutes zone 1-2

Run 1:00

WU:  15 minutes to the base of a hill

MS: Run 4-8x 2-4 minutes hill  Z4

Keep Zone 1-2 otherwise.

CD: 15 minutes

WEDNESDAY Swim either workout below. or join a masters swim group.

WU:  300 swim as swim/drill

MS: 4X ( 4X50 swim Z3, RI 10”  followed by a 300 pull with paddles zone 3 RI 10”

CD: 200

Strength Training: 30 Minutes

THURSDAY Bike 1:30

WU: Ride 15 zone 1-2 building efforts (85-95 rpms), then 5 minutes zone 3

MS: Ride 6-10 X 2-4 minute hill repeats (zone 4)

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

Run 20 Minutes Z2 off the bike.

FRIDAY Swim either workout below or to join a masters swim group.

WU: 4 X 100 alternate 100 swim / 100 drill

3X600 zone 2-3 RI 20”

1 pull w/ paddles + buoy

2 pull w/ buoy only

3 swim

CD: 200 non free and or kick

Strength Training: 30 Minutes

SATURDAY Bike 2:30 – 3:00 45-50 miles

WU: 30 minutes Z2

MS: 2 x 15 minutes zone 3 RI 5;

3 x 10 minutes zone 4 RI 5

CD: 15 minutes

Run 4 miles negative split

SUNDAY Run 10 miles zone 2

Open Water Swim 40 minutes

Practice sighting and build up your endurance

 

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

 

MONDAY Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.
TUESDAY Run :45 steady 85-90 one foot strikes per minutes  (zone 2)
WEDNESDAY Swim either workout below or to join a masters swim group.

WU: 400

MS: 2X 300 pull zone w/paddles and buoy RI 20″

2X200 pull zone 3 buoy only RI 20″

4X100 swim zone 4 RI 20″

CD: 200

THURSDAY Ride 1 hour zone 1-2 maintain 90 rpms
FRIDAY Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.
SATURDAY Race: Olympic or Race Simulation

Open Water Swim 1500 Yards

Bike  24.9

Run 6.2

SUNDAY Run 7 Miles 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)

 

8 WEEKS OUT – HALF 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 1:15

WU: 20 minutes zone 1-2

5 x 4 min zone 4 RI 2′

CD: remained of ride zone 1-2

Run 1:00

WU: 10 minutes include 4X 30″ accelerations

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

CD: 5 -15 minutes easy

WEDNESDAY Swim either workout below or to join a masters swim group.

WU: 600 (swim/kick by 100)

MS: 400 pull (3/5 breathing pattern by 100) Zone 2-3

16×25 w/:10 rest (1 Z5/ 1 Z1)

4×75 pull RI 15” Zone 4

400 swim free, smooth perfect technique Zone 3

CD: 200

Strength Training: 30 Minutes

VLOG: Baseline Swimming: Water Workout Wednesday with Wendy

THURSDAY Run 30 minutes

WU: 10 minutes

MS: 5 x 2 minutes RI 1 min

1-3 zone 3

4-5 zone 4

CD: 5 minutes

FRIDAY Bike 1:00 Spin Easy zone 1-2
SATURDAY Ride 2:45-3:15-

45-60 miles miles flats or rolling hills course zone 1-3.

Run 2 miles off the bike

SUNDAY Run 10 miles 6-8 miles @ zone 2-3  

Swim 2,000

WU: 400 then 8×25:

4×25 – Head out of water drill

4×25 – finger tip catch up drill

MS:  

4 x 125 – Z2

4 x 100 – Z2

4 x 75 – Z2

CD: 100

 

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

 

MONDAY Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.
TUESDAY Swim either workout below or to join a masters swim group.

WU: 4X (50 / 50 drill/ 50 free)

MS: 3X300m Z3 RI 20″

100 easy

4X200 Z4 RI 15″

100 easy

3X100 Z4+ RI 10″

CD: 200 easy

Run 5 miles zone 1-2

WEDNESDAY Bike 1:30

WU: 20 minutes zone 1-2

MS: 2x

4 min Z4 – RI 2 min Z2

6 min Z4 – RI 3 min Z2

8 min Z4 – RI 4 min Z2

CD: 10 minutes zone 1-2

Strength Training: 30 Minutes

VLOG: Mindless Swimming: Water Workout Wednesday with Wendy

THURSDAY Run 45-60 minutes

WU: 10 -20 minutes plus drills plus strides

MS: 4 X 1200 (3 taps around the track) zone 4 RI 200

CD: 10 minutes zone 2

FRIDAY Swim 1:00

WU: 400 200 kick/drill

MS: zone 3-4

400 RI 20

100 easy

2X200 RI 15

100 easy

4X100 RI 10

100 easy

8X50 RI 5

CD: 100 easy

SATURDAY Bike 3:15-3:30

50-65 miles

WU: 15 minutes zone 1-2

MS: 3 x 30 minutes zone 3 RI 10 minutes

3X 10 minutes zone 4 RI 5′

CD: 15 minutes zone 1-2

SUNDAY Swim Open Water 40 minutes

Run 1:50

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

 

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

 

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

WU: 20 minutes zone 1-2

MS: 3 x 8 min 6 minutes zone 4 into 2 minutes zone 5, RI 2 min

then 20 minutes zone 3

CD: 10 minutes

WEDNESDAY Swim either workout below or to join a masters swim group.

WU: 400 swim mix strokes

MS: 20X100 descend (Z2-Z5) 1-4, 5-8, 9-12, 13-16

RI 20″

CD: 4X 50 25 drill/25 swim

Strength Training: 30 Minutes

VLOG: Endurance Swim: Water Workout Wednesday with Wendy

THURSDAY Bike 1:00 Spin Zone 1-2

Run 45 Minutes

WU: 10 minutes zone 1-2

MS: Run :30 (zone 3)

CD: 5 minutes zone 1-2

FRIDAY Swim either workout below or to join a masters swim group.

WU: 300 swim, 200 pull, 100 kick

MS: 12×50 (25 kick/25 drill) Z 1-2/RI 10″

8×100 swim free zone 2 RI 20″)

3X 200 pull zone 3 w/ :20 rest

CD: 100 Z 1

SATURDAY Bike 3:30-3:45 (55-70 miles)

WU: 15 -30 minutes zone 1-2

MS: 3 x 30 minutes zone 3 RI 10 minutes

2×20 minutes zone 4 RI 5′

CD: 15-30 minutes zone 1-2

Run 55 minutes off the bike (6 miles)

WU: 15 minutes zone 2

30 minutes Z3 tempo

CD : 5 minutes

SUNDAY Swim Open Water

Run 1:30 – 10 miles (zone 2-3)

 

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

 

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

Easy 60-90 minute spin zone 1-2

WEDNESDAY Swim either workout below or to join a masters swim group.

WU: 600

MS: 3 x 300 m at 70.3 Race Effort (zone 3)  with as much rest as you like between efforts.

400 CD

Strength Training: 30 Minutes

VLOG: Swimming Tools: Water Workout Wednesday with Wendy

THURSDAY Run 40 minutes, finish with 6X 20 ” strides
FRIDAY Swim 1:00

800 choice warm up

15×50 w/:15 rest (2 drill, 1 build, repeat)

5×200 pull w/:20 rest (3/5/3/5 breathing pattern by 50)

300 cool down (50 kick/100 swim, repeat)

SATURDAY Ride 50 miles flats or rolling hills course zone 1-3.

Run 2 miles off the bike

SUNDAY Run 14 miles

After 2-3 mile warm up zone 1-2 then 8-9 miles  2-3 then 1-2 mile 1-2

 

4 WEEKS OUT – HALF 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 1:15  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

Run 5 miles build zone 2-4

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.

VLOG: Swimming Pace: Water Workout Wednesday with Wendy

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 full 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.

Bike 1:30 zone 2 and add with 10 x 1 min sprints (zone 5) anyplace during your ride that would be fun

FRIDAY Swim either workout below or to join a masters swim group.

6 x 500’s RI 30″

1 WU

2 pull with paddles and buoy zone 3

3 For Time zone 4

4 Pull w buoy Z2

5 swim  Z2

SATURDAY Bike 3:00 45-60 miles

WU: 15-30 minutes zone 1-2

MS: 4X30 (20 minutes zone 3, 10 minutes zone 4) RI 10 minutes

CD: 10-30 minutes

Run 50 minutes / 6 miles build from Z2-Z4

SUNDAY Swim Open Water 40 minutes

Run 2:00 (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

 

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

 

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

WU: 20 minutes zone 1-2

MS: 2 x 5 min Z4 RI 2′

1 X 15 min Z3 RI 5’

5 x 1 min As hard as you can hold RI 1:00 Zone 1

CD: 15 minute zone 1-2

Run 30 minutes zone 1-2

WEDNESDAY Swim either workout below or to join a masters swim group.

WU: 200 swim , 200 Pull paddles 200 no paddles

MS: 4x (5X100 descending 1 to 5, (Z1-Z 5 ) RI 10″

CD: 200

Strength Training 30 minutes

VLOG: Swimming with Paddles: Water Workout Wednesday with Wendy

THURSDAY Bike 1:00 Zone 1-2

Run 1:10

WU: 1 mile

MS: 3X (2 mile) zone 3, RI 400

CD: 1/2 mile

FRIDAY Swim either workout below or to join a masters swim group.

WU: 200 choice 200 kick then 4X50 build 1 to 4 10 sec rest

MS: 3X200m Z 4-5 RI  30”

100 easy

6X100  Zone 3 RI 20”

100 easy

12X50 RI 5”  zone 4

CD: 1-200 zone 1-2

SATURDAY Bike 3:30

60-70 miles on a course that simulates your terrain add a 3-4 X 20-30 minutes efforts in Zone 3-4

SUNDAY Swim 40 minutes – Open Water

Run 2:00

3 x 4 miles descend 1-3

 

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

How to Set Up Your Triathlon Transition Area

 

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

 

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

WU: 15 minutes

MS:

3 x 15 min RI 5′

(5 min Z3, 10 minutes zone 4)

CD: 15 minutes

WEDNESDAY Swim either workout below or to join a masters swim group.

WU: 400 choice

MS: 4X50 build 1 to 4 RI 10″

3X200 race pace on RI 20″

100 easy

6X100m best avg RI 10″

100 easy

12X50m RI 5′

CD: 100

Strength Training 30 minutes

VLOG: Stroke Drills: Water Workout Wednesday with Wendy

THURSDAY Run 1:10

WU: 2 miles

MS: 4X 1 mile zone 4

CD:1 mile

FRIDAY Swim either workout below or to join a masters swim group.

WU: 4 x 100 alternate kick/swim

MS: 10X100 Z3 RI 15

12X 50 Z4 RI 15″

CD: 200 easy

SATURDAY Brick 2:00

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

Bike on a course that simulates your upcoming race course.

DETAILS:

Bike 2:00

WU: 40 minutes zone 1- 2

MS: 40 min effort building through the interval (10 min Z2, 10 min Z3, 20 min Z4)

CD: 40 minutes zone 2

Run 30 minutes

WU: 5 minutes to find your running legs

Run 15 min Z3

CD: 10 min EZ

SUNDAY Run 45 zone 1-2

Open Water Swim 40 minutes

 

Race Week – HALF Iron-Distance Training for Intermediate/Advanced

 

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

WU: 15 minutes

MS: 2X 5 minutes at Goal 70.3 effort RI 5:00

CD: 10 minutes

Run 15 minutes off the bike

MS: Run 10 min race pace

CD: 5 minutes

WEDNESDAY Swim :30 minutes

WU: pre race warm up 10 minutes about 3-500

MS: 8X100 Race Effort RI 15″

CD: 200

VLOG: Race Week Swim: Water Workout Wednesday with Wendy

THURSDAY Ride 35 minutes

WU: 15 minutes zone 1-2

MS: 5 x 90 sec at race pace, RI 3:00

CD: 10 minutes

FRIDAY Day Off: Focus on recovery today, nutrition, massage, stretch, yoga, relax.
SATURDAY Swim either workout below or to join a masters swim group.

WU: 600

MS: 3 x 300 m at 70.3 Race Effort (zone 3)  with as much rest as you like between efforts.

400 CD

Strength Training: 30 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