training plan for 2012

8/3/2019 Training Plan for 2012

1/6

2012 AnnualTriathlon Training Plan

Season Goals for CISM Athletes:

1. CISM- Switzerland, 18-19 Aug

2. Pt Mugu, CF Nationals, & Montreal

3. Consistent good effort and enjoy it

Season Goals for Athletes doing Wildflower and/or CF Nationals

1.Wild Flower

2. If you are able to do CF Nationals over the summer, it is a great experience (let the coach know if interested)

3. After CF Nationals, if you wish to continue training/racing, let the coach know

Wk Start End Race / Event Pri Hours Period Swim Focus Bike Focus Run Focus

Weight

Focus Co


2/6

Winiter 2012 Training Plan

Swim Bike Run Weights

Monday

EASY

SWIM 1:

(RMC Swim Club

0600 - 0730)

Personal Weakness 1 Weights/Circuit Trg/Stretch

Tuesday

HARD

SWIM 2:(RMC Swim Club

0600 - 0730)

BIIKE 3:

(Hills/Tempo/Interval)Weights/Circuit Trg/Stretch

Wednesday

EASYPersonal Weakness 2

BIKE 1: (Technique)

RMC Tri Club

1700-1900Weights/Circuit Trg/Stretch

Thursday

HARD

SWIM 3:

(RMC Swim Club

0600 - 0730)

RUN 3:

(Tempo, Hills or Intervals) Weights/Circuit Trg/Stretch

Friday

EASY

RUN 1: Technique

RMC Tri Club, 0600-0730Weights/Circuit Trg/Stretch

Saturday

HARDPersonal Weakness 3

BIKE 2: (Long/Tempo + Brick)

RMC Tri Club, 0700-1000Weights/Circuit Trg/Stretch

Sunday

HARDPersonal Weakness 4

RUN 2:

Long Run/Ski including

Tempo, 0800 - 1000

Weights/Circuit Trg/Stretch

Note:

Group Workouts to be done together (check RMC Tri Club facebook for details)

Follow the book "TriPower" by Paul Frediani and William Smith for the Weights/Circuit/Stretch Training (see the Annual Trg Plan to see

See tabs below for details for the workouts.

ATHLETES TRAINING FOR CIMS:

Aim to do all swim, bike, run and weight/circuit trg/stretch workouts. Personal Weakness workouts are optional (see note below)


3/6

PREP PERIOD Total Volume (hrs):

Weeks 1-2

(19 Dec - 1 Jan) Note: Read points 3 & 4 in

OBJECTIVES:

1

2

3

SWIM:

# Workout Type Duration (min)1 Endurance + Technique 50

2 Endurance + Technique 50


TOTAL: 150

BIKE:

# Workout Type Duration (min)




TOTAL: 225

RUN:




TOTAL: 195

WEIGHTS / CIRCUIT TRAINING / STRETCH:

Workout Ty e Duration (min)

-gradually return to normal training (get used to following a schedulelear

-begin developing aerobic endurance and technique

-improve strength, core and flexibility


4/6

Weights/Circuit Training/Stretch 130

TOTAL: 130

PERSONAL WEAKNESS:





TOTAL: 200

GENERAL COMMENTS:

1

2

3

4

5

6

On the thrid week, we'll be doing testing to establish your training zones.

ATHLETES TRAINING FOR WILDFLOWER OR/AND CF NATIONALS: a

fit in. Refter to the Weekly Trg Plan tab to determine ideally when you shoSend me an e-mail ([email protected]) or call if you have any questio

ATHLETES TRAINING FOR CIMS: Aim to do all swim, bike, run and weigoptional Peronsal Workout., please speak with the coach (the ones above

I would strongly recommend getting a bike fit test donethis will put you i

Pick the weight training book and the equipment you need. The benefit of

flexibility. You may also wan to book an apt with a physio you trust to get

Make sure you log all your workouts. For CISM athletes, you need to sen

More to follow.


5/6

15.0

eneral Comments. This is the MAXIMUM volumemost of you should be doing less depending on your goals.

CommentsDo 10-20 min easy warm up. Then, focus on drills. I would suggest 50 m drill followed by 50 m swim focused on

the drill you just practised. Then, take a 15-30 second break and pick another drill. If you are a part of a swim club

hi hl recommneded, follow their workouts. Just ensure ou ask our swim coach to res ect our Annual TrRead Above.

Read Above.

Comments

Do 10-20 min easy warm up. Then, 7x 1 min drills (4xone legged, 3xspin ups). Finish up with an easy bike in zone

2 (if you don't know what this zone is, jog so you are able to speak compelte sentenceswe'll establish the zones

with HR in two weeks . Ideall done on rollers. Focus on ood ositon no lookin down and relaxed arms .Read Above.

Read Above.

CommentsDo 10-20 min easy warm up. Then, drills (ie: ABC's) followed by 6-10 x100m accels. Finish up with an easy run in

zone 2 (if you don't know what this zone is, jog so you are able to speak compelte sentenceswe'll establish the

zones with HR in two weeks

Read Above.

Read Above.

Comments

n to make time for yourself to workout)


6/6

Follow the book "TriPower" by Paul Frediani and William Smith

Phase 1 - Foundataion and Adaptation

CommentsDo 10-20 min easy warm up. Then, focus on drills. I would suggest 50 m drill followed by 50 m swim focused on

the drill you just practised. Then, take a 15-30 second break and pick another drill. If you are a part of a swim club

hi hl recommneded, follow their workouts. Just ensure ou ask our swim coach to res ect our Annual TrRead Above.

Read Above.

Read Above.

ou will need a heart rate monitorX-mas present?

im to do SWIM 1&2, BIKE 1&2, and RUN 1&2 as a minimum along with as many weight/circuit trg/stretch you can

uld do the training. Change to suit your shcedule.s or challenges you need to discuss. Have a happy holidays!

ht/circuit trg/stretch workouts. Personal Weakness workouts are optional (see note below). If you plan to do theare what I am doing). Refer to the Weekly Trg Plan tab to determine ideally when you should do the training.

the best position to avoid injury, be aero and produce LOTS of power!

following this program is that you can do it anywhere. The program is also a good mix of strength, core and

general check up...better to identify any problems now to avoid injury in the future!

me and Dave a copy of your log every month. The next deadline is 1 Jan. We may be moving to Workout Log.

training plan for 2012

Documents