Please read our advice and. If this sounds like you — meaning you’ve trained for and finished a sprint triathlon within the last 30 days (2 weeks is when your strength and aerobic gains start to slip but 30 days means they’ll have dwindled significantly) — then you’re in a good position to bypass your base conditioning and jump straight into Build and Speciality. It also takes into consideration that the triathlete can run at least 5 miles at around 10/mile pace or about 50 minutes, swim at least 3000 yards per week and ride at least 15-25 miles 3 times per week on the bike. By the way, the Olympic Triathlon Training Plan can also be easily performed by all working men and women with family and children, a support of the family is definitely an advantage :-). This free Olympic triathlon training plan is meant for intermediate triathletes who have some prior experience with triathlon training. An Olympic distance triathlon involves a 1500-meter swim, a 40-km bike and a 10-km run. Before I get into the details of these specific training plans and the reasons they’re effective, it’s important for triathletes to first reflect on the following three questions: Many triathletes preparing for an Olympic triathlon structure their season so that the date of their international-distance event falls on the heels of completing a sprint triathlon. 1 x (50 FS in Z2 + 100 FS in Z4 + 30 secs rest). 1 x (50 Pull in Z2 + 50 Pull in Z4 + 20 secs rest). Once you can swim 400 meters or yards freestyle in a pool without stopping, you can then train on your own more, or in a group. Explore Features. Week 4 - Active Recovery Week (3 hrs 42 mins), Week 8 - Active Recovery Week (4 hrs 18 mins), Week 12 - Race Taper Week (2 hrs 16 mins). This first swim is just to get used to the environment. Olympic tris include a 1.5K (0.93-mile) swim, a 40K (24.8-mile) bike, and 10K (6.2-mile) run. 16 Week Olympic Triathlon Plans. To accommodate these changes, I recommend our Olympic Triathlon Base, Olympic Triathlon Build and Olympic Distance Triathlon plans to prepare for your Olympic-distance triathlon. Ed. Want even more proof? Athletes who have a somewhat strong background in endurance sports or training in general should be fine, but those who do not might be better off preparing for a sprint triathlon first. In the last few weeks, you could include some runs straight after cycling, just to get used to the feeling. The training sessions are comprised of two swim workouts, two run workouts, and two bike workouts each week. If you’re not a confident swimmer, it’s a good idea to sign up for a series of adult improver swim lessons before you start a triathlon training program. Join for the latest training, racing, and software updates from TrainerRoad. 2 x (100 FS in Z2 + 50 Kick in Z2 + 20 sec rests). 2 x (50 FS in Z5, Beach or Deep Water Starts + 30 sec rests). Choose from thousands of plans to help guide your training. By increasing your work capacity early on through short, hard efforts your body will adapt wisely and prepare itself for the more intense training that’s ahead. 1 x (100 Drill in Z2 + 100 Pull in Z2 + 20 secs rest). If this is your aim, consider selecting a mid-volume training plan. 4 x (100 FS in Z2 + 50 FS in Z4 + 20 sec rests). Slowly increase the duration of your workouts each week, so that you’re eventually able to swim a 2km session (with frequent short rests). Today’s post is dedicated to those preparing for an Olympic-distance triathlon. Triathlon Trainingsplan Kurzdistanz Training für die erste Olympische Distanz. There are usually two 40-minute strength and conditioning sessions per week with our Olympic triathlon plans. KICK – Kick with a float held out in front. Download Your Free Printable PDF Plans Here! 4 x (3 mins in Z4 + 60 sec recoveries in Z1-2). Average weekly training hours are 7:26 with the biggest week at 9:12 hours. Sign up to get tips, how-tos, videos, podcast episodes and product updates delivered to your email. The plan builds up to race day and helps improve your … If you have not recently trained for and completed a sprint triathlon with the last 30 days, ask yourself if you’re absolutely certain you want to attempt an Olympic distance. For a beginner who has some recent background in fitness or sport, we suggest you give yourself at least 16 weeks to get fit and ready for an Olympic triathlon. W. Th. It’s also not something you should launch into without fi … 2 x (50 FS in Z2 + 50 FS in Z4 + 20 sec rests). 1:25. Ride mainly in Z2 today. Specialty Phase Olympic Triathlon (8 Weeks Per Block) Low Volume. 1 x (100 Pull in Z2 + 50 FS in Z3 + 15 secs rest). So this six-week Olympic-distance training plan isn’t stuffed full of pointless workouts – each one is designed to build your race-day fi tness. Click the headings below to view the remaining weeks! We suggest you always have some idea of what you’re doing, before you get in the pool. Whether you are simply inspired by the Olympic-distance format or making the upward leap from a Sprint Triathlon, longer distances require a bit more training than the latter to help develop your threshold power across three disciplines. 4 x (3 mins in upper Z4 to low Z5 + 2 min recoveries in Z1-2). 2 x (200 FS in Z2 + 50 FS in Z4 + 20 sec rests). As always, increasing your efforts in training in an attempt to improve your performance requires some thinking on your part. 107. Triathlon Training Plans: What’s Important & How to Choose the Right Plan, Sprint Triathlon Training Plans: How to Choose Your Best Plan. This illustrates an important point: you can have lofty goals and a lot of time to train, but if your body is not accustomed to sustaining high levels of training stress, then you’re almost always better off opting for a lower volume plan. 3 x (90 secs in Z4 + 90 sec recoveries in Z1-2). This triathlon training plan will help you pace your training to hit peak race fitness for your next event. Tue. Keeping that benchmark in mind, if you’re setting an extremely ambitious finishing-time goal for yourself, a high-volume training plan may or may not be right for you. 2 x (50 FS in Z2 + 50 FS in Z5 + 30 sec rests). By the time you hit the bottom of this page, you’ll know the specific training plans we recommend for your tri event, the most important questions to ask yourself before choosing your Olympic-distance triathlon plan and the reasons we recommend them. Every fourth week is an active recovery week, with less training, to help your body recover and adapt. Find a Coach. We have a few plans here. 3 x (1 min in upper Z4 to low Z5 + 2 min recoveries in Z1-2). 2 x (50 FS Breathe every 3 in Z2 + 15 sec rests). 1 x (50 Kick in Z2 + 50 Kick in Z4 + 20 secs rest). For example, activities like aerobics and rowing are great, but they’re not the best use of time for a triathlon. 1 x (50 FS in Z2 + 50 Back in Z2 + 20 secs rest). For that reason, I’ve included a lot of confidence-building brick workouts from the get-go, so 20 weeks later your body and mind will be prepared for your event’s transitions. This is absolutely intentional. A triathlon may seem overwhelming, but this plan will prepare you for an Olympic-distance race-usually a 1.5K swim, 40Kride, and 10Krun-in just 12 weeks. The sooner you start, the more time you have to build up your fitness gradually. Weeks, you ’ re not the best way to olympic triathlon training plans for an Olympic distance triathlon, with less,! 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