the plan train for a triathlon in your gym · trainingzone 84 january 2012 train for a triathlon in...

TRAININGZONE

84 JANUARY 2012

TRAIN FOR A TRIATHLON IN YOUR GYMTHE ULTIMATE GUIDE FOR THOSE WHO DON’T WANT TO BRAVE THE ELEMENTS THIS WINTER

The plan

Before beginning this plan you should already be able to:

Ride your bike for at least 60 minutes Run for at least 30 minutes Swim 200 metres non-stop

Are these plans for you?

Swim 200 metres non-stop

PREPARE FOR YOUR NEXT THIS WINTER FROM THE WARMTH OF YOUR GYM

Intermediate/advanced

YOUR 4-WEEK

PLAN

INDOOR TRAINING

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Swim 200 metres non-stop Swim 200 metres non-stop Swim 200 metres non-stop


TRAINING



INDOOR TRAINING




INDOOR TRAININGBUILD YOUR FITNESS INDOORS WITH THIS FOUR WEEK GUIDE

Beginner/Improver

YOUR 4-WEEK PLAN

BUILD YOUR FITNESS INDOORS WITH THIS FOUR WEEK GUIDE

Beginner/Improver

INDOOR TRAINING

How it worksGet your guide ready to go

Cut out the guide following the dotted outline

Fold the guide in quarters using the fold guides

Now carry it with you for reference while training

IF WINTER makes you want to hide under a blanket rather than venture outside, it might be a good time to join a gym. They can be an effective way to get tri-fit providing you can keep it tri specific. These four-week plans will show you how. You can either use them in the lead-up to a race or as a framework to base your winter training on. One is for beginners and improvers, whilst the other is for intermediate and more advanced triathletes. You can borrow

elements from either plan, especially if you’re strong at one of the disciplines.

The key to triathlon training in a gym is making the most of the time you have. That means you need to stick to the core elements – swimming, cycling and running. Only use rowing machines or cross trainers if you can’t run or cycle.

When it comes to cycling, spinning classes are good, especially if the instructor is a cyclist or a triathlete themselves. Otherwise, you may be better off training on your own by using one of the sessions provided in this plan. I would still recommend using a spinning bike as gym bikes are too “sit up and beg” to accurately replicate riding on the road.

I’ve also set you some solo swim sets, although I’d prefer you trained with a triathlon or swimming club. Feedback

from a good coach is worth its weight in gold. Although this is a gym training plan, it’s still

important that you experience triathlon training in a real-world environment from time to time. Weekends are usually the best opportunity to get outdoors in daylight, which is why I’ve set you an off-road run and a road cycle ride. Replicate these sessions in the gym if the weather is atrocious but perhaps shorten them slightly so you don’t get bored.

You can swap the days around if it makes life easier – whatever it takes to help you train without stepping outside.

Phil MosleyPhil Mosley is an elite triathlete and has successfully coached dozens of athletes to success at all levels of racing

Meet the expert

TRI36.zone_plan.indd 84 11/25/11 7:02:39 PM

THE PLAN INDOOR TRAINING

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BUILD YOUR WINTER FITNESS INDOORS WITH THIS FOUR WEEK GUIDE

Beginner/Improver

YOUR 4-WEEK PLAN

BUILD YOUR WINTER FITNESS INDOORS WITH THIS FOUR WEEK GUIDE

INDOORTRAINING

Bike 1 hr 10mins in Z2 including 4x30secs hard efforts

Mo

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WEEK 01 WEEK 03WEEK 02 WEEK 04

Bike 60mins in Z2 including 6x30secs uphill hard efforts

Brick session 35mins WU Bike 7mins as (4mins in Z2, 3mins in Z3) MAIN 2x(run 5mins tempo in Z3, bike 5mins tempo in Z3) with 3mins recovery between sets WD Bike 5mins in Z2 to Z1

Run 30mins in Z2, off road if possible Run 35mins in Z2, off road if possible

Swim 1,200m WU 200m FC, 100m KICK, 100m PULL, 100m FC all with 10secs rests. MAIN 400m as (alternating 50m FC, 25m KICK). 8x25m FC hard sprint + 20sec rests WD 100m easy FC

Swim 1,200m WU 100m FC, 100m KICK, 100m PULL, 100m FC all with 10secs rests. MAIN 2x200m FC tempo in Z3 (+30secs rest). 300m KICK tempo in Z3 WD 100m easy FC

Swim 1,000m easy FC/PULL, aiming for low number of strokes per length.

Bike 30-45mins spinning class or solo gym bike WU 10mins as (5mins in Z2, 5mins in Z2 at low cadence (50rpm)) MAIN 15mins of (30secs in Z2, 30secs in Z4) WD 10mins in Z2

Bike 30-45mins spinning class or solo gym bike WU 10mins as (5mins in Z2, 5mins in Z2 at low cadence (50rpm)) MAIN 7x(1min hard in Z4, 1min easy spin in Z2) WD 10mins in Z2

Treadmill run 25mins WU 10mins as (5mins in Z2, 5mins in Z3) MAIN 3x2mins as fast as possible (Z4), with 2mins slow jog recoveries WD 5mins in Z2 to Z1

Treadmill run 25mins WU 8mins as (4mins in Z2, 4mins in Z3) MAIN 4mins in Z3, 2mins jog, 3mins in Z4, 2mins jog, 1min in Z4 WD 5mins in Z2 to Z1

REST DAY

Swim 1,600m WU 200 FC + 20secs rest, 200 PULL MAIN 4x100m hard KICK with 30sec recoveries. 100m easy PULL 8x50m FC hard with 20secs recoveries WD 300m easy FC or BACK

Swim 1,500m WU 4x100m FC/PULL MAIN 8x50m KICK with 20sec recoveries. 4x100m FC alternating 100m hard, 100m easy with 30secs recoveries. WD 300m easy FC or BACK

Swim 1,200m WU 100m FC, 100m KICK, 100m PULL, 100m FC MAIN 4x100m PULL as 25 easy, 25 hard. 100m easy FC. 8x25m hard KICK +20secs rests WD 100m easy FCM

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Bike 1hr 20mins in Z2 including 3x30secs hard efforts

Run 40mins in Z2, off road if possible Run 30mins in Z2, off road if possible

Swim 1,200m WU 2x(100m FC, 100m KICK, 100m PULL) +30secs rest MAIN 8x50m hard KICK with 30secs rests WD 200m easy FC


Treadmill run 25mins WU 8mins as (4mins in Z2, 4mins in Z3) MAIN 6x1min as fast as possible (Z4), with 1min slow jog recoveries WD 5mins in Z2 to Z1

Swim 1,500m WU 200m FC, 100m KICK, 200m PULL MAIN 4x50m hard FC (+30secs rests). 1x200m easy PULL. 2x50m hard FC (+30secs rest). 2x100m easy PULL (+45secs rests). 2x50m hard FC (+30secs rest) WD 200m easy FC/BACK

Brick session 33mins WU Bike 10mins as (5mins in Z2, 5mins in Z3) MAIN 2x(run 4mins hard in Z3, bike 3mins in Z4) with 3mins recoveries between each set WD Bike 5mins in Z2 to Z1

Bike 60mins in Z2


Th

ur

Fri


REST DAY

ACTIVE RECOVERY WEEK

TRAINING ZONES

STAY IN THE TRAINING ZONE WITH TRIATHLON PLUS

USING THESE Training Zones will help you train at the right intensity for each session. This helps develop specific aspects of your fitness, as well as making sure you don’t overdo it.

You can either estimate your intensity, using the Training Zone descriptions, or use a heart-rate monitor for a more precise measure. If you use a heart-rate monitor, use the percentages provided, and subtract them from your maximum heart rate to calculate your zones. Tools like cycle power meters and GPS watches will also help track your training progress, but they’re not essential for these plans.

These training zones are only a guide, so don’t worry about being overly-precise with heart rates because they’ll fluctuate anyway. It’s good to be mindful of your intensity but it’s even more important that you get out there and enjoy your training.

ZONE 1 [Z1] Recovery60 to 65% of your maximum. Easy pace, feels nice and light.

ZONE 2 [Z2] Steady65 to 75% of your maximum. Fairly easy pace. Easy enough so that you could breathe just through your nose if you wanted to.

ZONE 3 [Z3] Tempo75% to 80% of your maximum. A fairly hard, but sustainable pace.

ZONE 4 [Z4] Race tempo80 to 90% of your maximum. A hard pace that requires real focus to sustain.

KEYWU Warm up, WD Warm down, MAIN Main set, FC Front crawl, KICK Kick with a float held out in front of you, PULL Front crawl with a pull buoy between thighs, BACK Backstroke


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TRAININGZONE

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TRAININGZONE

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PREPARE FOR YOUR NEXT RACE THIS WINTER FROM THE WARMTH OF THE GYM


YOUR 4-WEEK

PLAN

INDOORTRAINING


Mo

nT

ue

Sa

tW

ed

Su

nT

hu

rF

ri

WEEK 01 WEEK 03WEEK 02 WEEK 04

Swim Optional 2,000-3,000m club or solo pool swimRun 60mins in Z2, off road if possible

Swim Optional 2,000-3,000m club or solo pool swimRun 1hr in Z2, off road if possible

Bike 2hrs in Z2 including 6x30secs uphill hard efforts

Bike 2hrs in Z2 including 6x30secs uphill hard effort

Swim 2,000m WU 200m FC, 100m KICK, 100m PULL, 100m FC all with 10secs rests. MAIN 400m as (alternating 50m FC, 25m KICK). 8x50m FC hard sprints (+45secs rests). 4x100m KICK as 50m easy, 50m hard WD 300m easy FC

Swim 2,000m WU 200m FC, 100m KICK, 200m PULL, 100m FC all with 10secs rests MAIN 2x200m FC tempo in Z3 (+20secs rest). 300m KICK tempo in Z3. 4x100m hard PULL (+45secs rest) WD 300m easy FC/BACK

Swim 1,500m easy FC/PULL aiming for low number of strokes per length


Swim 2,000m WU 200m FC + 20secs rest, 200m PULL +20secs rest, 200m FC MAIN 4x100m hard KICK with 30sec recoveries. 200m easy PULL 8x50m FC hard with 20secs recoveries WD 400m easy FC or BACK

Swim 2,000m WU 200m FC, 200m KICK, 200m PULL MAIN 8x50m hard FC (+30secs rests). 1x200m easy PULL. 4x50m hard FC (+30secs rests). 2x100m easy PULL (+30secs rest). 4x50m hard FC (+30secs rest) WD 200m easy FC/BACK

Swim 2,000m WU 5x100m FC/PULL MAIN 8x50m tempo KICK with 20sec recoveries. 4x100m FC alternating 100m hard, 100m easy with 30secs recoveries. 8x50m tempo KICK with 20sec recoveries WD 300m easy FC or BACK

Swim 1,900m WU 200m FC, 100m KICK, 200m PULL MAIN 4x50m hard FC (+30secs rests). 1x200m easy PULL. 8x50m hard FC (+30secs rest). 2x100m easy PULL (+45secs rests). 4x50m hard FC (+30secs rest) WD 200m easy FC/BACK

Bike 40-60mins spinning class or solo gym bike WU 10mins as (5mins in Z2, 5mins in Z2 at low cadence (50rpm)) MAIN 10x(1min hard in Z4, 1min easy spin in Z2) WD 10mins in Z2

Treadmill run 35mins WU 10mins as (5mins in Z2, 5mins in Z3) MAIN 5x2mins as fast as possible (Z4), with 2mins slow jog recoveries WD 7mins in Z2 to Z1

Treadmill run 35mins WU 10mins as (4mins in Z2, 4mins in Z3) MAIN 5mins in Z3, 2mins jog, 4mins in Z3, 2mins jog, 3mins in Z4, 2mins jog, 1min in Z4 WD 6mins in Z2 to Z1

REST DAY

Mo

nT

ue

Sa

tW

ed

Su

n

Swim Optional 2,000-3,000m club or solo pool swimRun 60mins in Z2, off road if possible

Bike 90mins in Z2

Bike 2hrs in Z2 including 6x30secs uphill hard efforts

Swim 2,000m WU 2x(100m FC, 100m BACK, 100m PULL) + 30secs rest MAIN 8x50m hard KICK with 30secs rests. 200m easy PULL. 8x50m hard KICK with 30secs rests WD 400m easy FC


Treadmill run 35mins WU 10mins as (5mins in Z2, 5mins in Z3) MAIN 10x1min as fast as possible (Z4) with 1min slow jog recoveries WD 6mins in Z2 to Z1


REST DAYBrick session 43mins WU Bike 10mins as (5mins in Z2, 5mins in Z3) MAIN 3x(run 3mins hard in Z4, bike 4mins in Z3) with 3mins recoveries between each set WD Bike 5mins in Z2 to Z1

Th

ur

Fri


Run 45mins in Z2, off road if possible

ACTIVE RECOVERY WEEK

TRAINING ZONES

STAY IN THE TRAINING ZONE WITH TRIATHLON PLUS

USING THESE Training Zones will help you train at the right intensity for each session. This helps develop specific aspects of your fitness, as well as making sure you don’t overdo it.

You can either estimate your intensity, using the Training Zone descriptions, or use a heart-rate monitor for a more precise measure. If you use a heart-rate monitor, use the percentages provided, and subtract them from your maximum heart rate to calculate your zones. Tools like cycle power meters and GPS watches will also help track your training progress, but they’re not essential for these plans.

These training zones are only a guide, so don’t worry about being overly-precise with heart rates because they’ll fluctuate anyway. It’s good to be mindful of your intensity but it’s even more important that you get out there and enjoy your training.

ZONE 1 [Z1] Recovery60 to 65% of your maximum. Easy pace, feels nice and light.

ZONE 2 [Z2] Steady65 to 75% of your maximum. Fairly easy pace. Easy enough so that you could breathe just through your nose if you wanted to.

ZONE 3 [Z3] Tempo75% to 80% of your maximum. A fairly hard, but sustainable pace.

ZONE 4 [Z4] Race tempo80 to 90% of your maximum. A hard pace that requires real focus to sustain.

KEYWU Warm up, WD Warm down, MAIN Main set, FC Front crawl, KICK Kick with a float held out in front of you, PULL Front crawl with a pull buoy between thighs, BACK Backstroke


the plan train for a triathlon in your gym · trainingzone 84 january 2012 train for a triathlon in...

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