Lucy Gossage 12 Week Optimum Triathlon Training Plan
Lucy Gossage 12 WeekOptimum Triathlon Training Plan
Week SwimSpeed:1250m totalWU: 4 x 50m FC Z2 15” recovery50m back Z1 30” recoveryMain: 4 x 50m FC Z3 15” recovery50 m breast Z1 30” recovery4 x 50m FC pull Z4 15” recovery50m back Z1 30” recovery4 x 50m FC Z4 15” recovery50 m breast Z1 30” recovery4 x 50m FC pull Z3 15”50 m breast Z1 30” recoveryBikeEasy:60 mins60 min Z2Include 1 min spin ups (cadence 105) every 5minutes. Can be done on road or indoors.RunSpeed:40 minsWU: 10 mins Z2Main: 15 mins Z3, 5 mins Z4WD: 5 mins Z2TuesdayWednesday SwimEndurance: WU: 200m FC Z21400m total Main: 6 x 200m FC Z3 20” recoveryUse pull buoy on numbers 2, 4 and 6Thursday6AfternoonFridayREST DAYSaturdayBike - runbrickEndurance& transitionrunBike: 70 mins Z3Run: 15 mins Z2SundayRunEndurance45 mins Z2 to Z3 – off road and hilly ifpossibleLucy Gossage 12 Week Optimum Triathlon Training Plan 03/2016Indoor bike Speed:50 minsWU: 5 mins Z23 x 30” high cadence ( 100 RPM), 30” Z1 recovery3 X 30” Z4, 30” Z1 recovery.2 mins Z2Main: 5 x (5 mins Z3, 2 mins Z1)Swim20-30 minute continuous open water swim.Focus on sighting and getting used to wetsuit.Openwater
Week 3MorningMondayDisciplineFocusSetSwimSpeed:WU: 4 x 100m as 75 FC Z2, 25 back 15”1400m total recoveryMain: 16 x 50m FC 15” recoveryOdds Z4Evens Z24 x 50m kick 15” recoveryTuesdayWednesday SwimDisciplineFocusSetBikeStrength:60 mins60 mins Z2Include 4 x 5min big gear efforts with high resistance and cadence around 60 (Z3)Can be done on road or indoors.RunEndurance: WU: 10 mins Z245 minsMain: 25 mins Z3.Every 5th minute run for 1 minute with highcadence ( 100 steps/minute)WD: 10 mins Z2Endurance: WU: 2 x (150m FC 20” recovery1600m total 150m as 25m back/25m breast 20”recovery)Main: 10 x 100m FC Z3 15” recovery.Use pull buoy on numbers 2, 4, 6, 8 and 10ThursdayIndoor bike Endurance: WU: 5 mins Z250 mins3 x 30” high cadence ( 100 RPM), 30” Z1 recovery3 X 30” Z5, 30” Z1 recovery2 mins Z2Main: 3 x (10 mins Z3, 2 mins Z1)FridayREST DAYSaturdayBike - runbrickEndurance& transitionrunBike: 80 mins Z3Run: 20 mins Z2SundayRunEndurance50 mins Z2 to Z3 – off road and hilly wimOpenwater: 2030 mins20-30 minute continuous open water swim. Focus on sighting and getting used to wetsuit.
Week 4 tDisciplineFocusSwimSpeed:1250m totalWU: 4 x 50m FC Z2 15” recovery2 x 50m kick 20” recovery50m backMain: 6 X 150m Z3 20”Odds FCEvens with pull buoySprint the 4th length within each 150mBikeEasy:45-60 min Z2. Include 1 min spin ups (cadence45-60 mins 105) every 5 minutes. Can be done on road orindoors.RunEndurance: WU: 10 mins Z230 minsMain: 10 mins as 5 mins Z3, 5 mins Z4WD: 10 mins Z2TuesdayWednesday SwimSetEndurance: WU: 200m FC Z21200m total Main: 5 x 200m FC Z3 20”Use pull buoy on numbers 2 and 4ThursdayFridayREST DAYSaturdayBike - runbrickEndurance& transitionrunBike: 60 mins Z3Run: 10 mins Z2SundayRunEndurance40 mins Z2 to Z3 – off road and hilly ifpossibleLucy Gossage 12 Week Optimum Triathlon Training Plan 03/2016Indoor bike Speed:45 minsWU: 5 mins Z23 x 30” high cadence ( 100 RPM), 30” Z1 recovery3 X 30” Z5, 30” Z1 recovery2 mins Z2Main: 5 x (3 mins Z3, 1 min Z4, 2 mins Z1)Swim20-30 minute continuous open water swim.Focus on sighting and getting used to wetsuit.Openwater: 2030 mins
Block 2 – Improving Speed and EnduranceWeek 5MorningMondayDisciplineFocusSetSwimSpeed:WU: 4 x 100m as 75m FC, 25m kick on1400m total back 20” recoveryMain: 2 x (5 x 100m FC). Go off the time ittook for the first 100m 10” recoveryEach 100m should get quicker so number4 is your target race pace and number 5 isflat outTuesdayWednesday SwimEndurance– 2000mtotalFridayREST DAYSaturdayBike - runbrickEndurance& transitionrunBike: 80 mins Z3 with 2 x 10 mins Z4 atsome pointRun: 15 mins with 5 mins Z2, 5 mins Z4, 5mins Z2SundayRunEndurance50 mins Z2 to Z3 – off road and hilly Strength:60 mins60 mins Z2Include 4 x 5min big gear efforts with high resistance and cadence around 60 (Z3). Can be doneon road or indoorsRunSpeed:40 minsWU: 10 mins Z2Main: 20 mins alternating 1 min Z4 1 min Z1WD: 10 mins Z2WU: 200m FC 20”. 200m alternating 50back, 50 breast.Main: 4 X 400m 45” recovery1st: FC Z32nd: FC pull Z33rd: FC alternating 50m Z3, 50m Z4Thursdaywattbike.comAfternoonIndoor bike Speed:45 minsWU: 5 mins Z23 x 30” high cadence ( 100 RPM), 30” Z1 recovery3 X 30” Z5, 30” Z1 recovery. 2 mins Z2Main: 5 x (1 min Z3, 3 mins Z4, 2 mins Z1)Swim30 mins. 10 min warm up. Then 5 x (1 min hard, 1min race pace, 1 min very easy). 5 min easy.Openwater: 30mins
Week SwimSpeed:2350mtotalWU: 400m continuous as 50m swim, 25mback, 25m breastMain: Repeat the following 3x:(20 x 25m 10” as 3 Z5, 1 Z2.100 Z1 FC. 50 Z2 kick)BikeEasy:45-60mins45-60 min Z2. Include 1 min spin ups (cadence 105) every 5 minutes. Can be done on road orindoors.RunSpeed:45 minsWU: 10 mins Z2Main: 25 mins alternating 1.5 min Z4 1 min Z1WD: 10 mins Z2TuesdayWednesday SwimEndurance:2200mtotalWU: 200m FC Z2Main: 5*400m 45” recovery1st: FC Z32nd: FC pull Z33rd: FC alternating 50m Z3, 50m Z44th: FC as 200m Z4, 200m Z3Thursday10AfternoonFridayREST DAYSaturdayBike - runbrickEndurance& transitionrunBike: 90 mins Z2-Z3, with 3 x 8 mins Z4Run: 20 mins as 10 mins Z4, 10 mins Z2SundayRunEndurance40 mins Z2 to Z3 – off road and hilly ifpossibleLucy Gossage 12 Week Optimum Triathlon Training Plan 03/2016Indoor bike Speed:50 minsWU: 5 mins Z23 x 30” high cadence ( 100 RPM), 30” Z1 recovery3 X 30” Z5, 30” Z1 recovery2 mins Z2Main: 5 x (1 min Z3, 4 mins Z4, 2 mins Z1)Swim40 minute swim.Include 3 practice starts.Openwater: 40mins
Week SwimSpeed:2000mtotalWU: 2 X 200m as 150m FC, 25m back,25m breast 20” recovery100m kickMain: 15 X 100m FC as 25m Z5, 25m Z4,50m Z3BikeStrength:60 mind60 mins Z2.Include 4 x 5min big gear efforts with high resistance and cadence around 60 (Z3). Can be doneon road or indoors.RunSpeed:45 minsWU: 10 mins Z2Main: 24 mins alternating 3 min Z4 1 min Z1WD: 10 mins Z2TuesdayWednesday SwimEndurance: WU: 3 X 100m 15” as 50m free, 25m2100m total back, 25m breastMain: 6 X 300m 30. 1,3 and 5 FC Z4.2 and 4 FC pull Z3ThursdayFridayREST DAYSaturdayBike - runbrickEndurance& transitionrunBike: 100 mins Z2-Z3 with 4 x 5 minsZ4 ( 3 mins recovery between each Z4effort)Run: 25 mins Z2 alternating 5 mins Z3, 5mins Z4SundayRunEndurance60 mins Z2 to Z3 – off road and hilly ndoor bike Speed:60 minsWU: 5 mins Z23 x 30” high cadence ( 100 RPM), 30” Z1 recovery3 X 30” Z5, 30” Z1 recovery2 mins Z2Main: 5 x (2 mins Z3, 4 mins Z4, 2 mins Z1)Swim40 minute open water swim. Ideally find a buoyand do 5 efforts around the buoy, to practicesighting and turning. E.g. 2 mins to buoy, 2 minsback, 1 min rest.Openwater
Week 8 ed:WU: 8 X 50m 15” recovery1800m total Odds FC Z2Evens kickMain: 4 x (4 X 25m 15” recoveryalternating 1-3 as Z5, 4 as Z2)10 X 50m 20” recoveryOdds as: 1st 25 Z5, 2nd 25 Z2Evens as: 1st 25 Z2, 2nd 25 Z5500m Z3TuesdayWednesday SwimAfternoonDisciplineFocusSetBikeEasy:45 mins45 min Z2. Include 1 min spin ups (cadence 105)every 5 minutes. Can be done on road or indoors.RunSpeed:40 minsWU: 10 mins Z2Main: 20 mins alternating 30” Z4 30” Z1WD: 10 mins Z2Endurance: WU: 2 x 200m as 150m FC Z2, 50m back1700m total Main: 4 x 300 30”FC Z3ThursdayFridayREST DAYSaturdayBike - runbrickEndurance& transitionrunBike: 60 mins Z3 with 2 x 10 mins Z4Run: 15 mins Z3SundayRunEndurance40 mins Z2 to Z3 – off road and hilly ifpossibleLucy Gossage 12 Week Optimum Triathlon Training Plan 03/2016Indoor bike Speed:45 minsWU: 5 mins Z23 x 30” high cadence ( 100 RPM), 30” Z1 recovery3 X 30” Z5, 30” Z1 recovery2 mins Z2Main: 5 x (2 mins Z3, 2 mins Z4, 2 mins Z1)Swim40 minute open water swim. Ideally find a buoyand do 5 efforts around the buoy, to practicesighting and turning. E.g. 2 mins to buoy, 2 minsback, 1 min rest.Openwater: 40mins
Block 3 – Getting Ready to RaceWeek SwimSpeed:2000mtotalWU: 8 X 50m 15” recoveryOdds FC Z2Evens kickMain: 10 X 50m 20” recoveryOdds as: 1st 25 Z5, 2nd 25 Z2Evens as: 1st 25 Z2,2nd 25 Z5100m as 25m back/ 25m breast, Z15 x (4 *25m 15” alternating 1-3 as Z5, 4 asZ2)100m as 25m back/ 25m breast, Z1.400m Z3 pullBikeStrength:60 mins60 mins Z2.Include 4 x 5min big gear efforts with high resistance and cadence around 60 (Z3). Can be doneon road or indoors.RunSpeed:45 minsWU: 10 mins Z2Main: 24 mins alternating 2 min Z4 1 min Z1WD: 5 mins Z2TuesdayWednesday SwimEndurance: WU: 3 X 200m as 150m FC Z2, 50m back2100m total Main: 5 X 300 30”. FC Z3.ThursdayFridayREST DAYSaturdayBike - runbrickEndurance& transitionrunBike: 120 mins Z3 with 2 x 10 mins Z4Run: 15 mins Z3SundayRunEndurance60 mins Z2 to Z3 – off road and hilly ndoor bike Speed:50 minsWU: 5 mins Z23 x 30” high cadence ( 100 RPM), 30” Z1 recovery3 X 30” Z5, 30” Z1 recovery2 mins Z2Main: 6 x (3 mins Z4, 1 min Z5, 2 mins Z1)Swim40 minute continuous open water swim. Focus onsighting. Practice starts, ideally in a group.Openwater: 40mins
Week 10MorningMondayDisciplineFocusSetSwimSpeed:WU: 6 X 100m 20” as 75m FC Z2, 25m1900m total back Z22 x 100m kickMain:10 X (25m FC Z5 15”.75m FC as 25m Z3, 25m Z5, 25m Z3 30”).TuesdayWednesday SwimDisciplineFocusSetBikeStrength:60 mins60 mins Z2.Include 4 x 5min big gear efforts with high resistance and cadence around 60 (Z3). Can be doneon road or indoors.RunSpeed:45 minsWU: 10 mins Z2Main: 25 mins alternating 3 min Z4 2 min Z1WD: 10 mins Z2Endurance: WU: 300m FC swim Z22100m total 200m FC pull Z2100m kickMain: 10 X 150m 20” recovery as 100mFC Z3, 25m FC Z5, 25m back Z1Thursday14AfternoonFridayREST DAYSaturdayBike - runbrickEndurance& transitionrunBike: 110 mins as 10 min Z1, 30 min Z2, 30min Z3, 15 min Z4, 5 min Z2, 10 min Z4, 10min Z2Run: 20 mins alternating 5 mins Z4, 5 minsZ2SundayRunEndurance60 mins Z2 to Z3 – off road and hilly ifpossibleLucy Gossage 12 Week Optimum Triathlon Training Plan 03/2016Indoor bike Speed:50 minsWU: 5 mins Z23 x 30” high cadence ( 100 RPM), 30” Z1 recovery3 X 30” Z5, 30” Z1 recovery2 mins Z2Main: 8 x (1 min Z4, 1 min Z5, 2 mins Z1)Swim30-40 minutes. 5 min easy. 3 practice starts(around 50m each). 5 x 4 or 5 min circuits arounda buoy.Openwater: 3040 mins
Week 11MorningMondayDisciplineFocusSetSwimSpeed:WU: 10 X 50m 15”. Odds FC Z2.1500m total Evens kickMain: 4 x (4 X 25m 15” alternating 1-3 asZ5, 4 as Z2)12 X 50m 20”.Odds as: 1st 25 Z5, 2nd 25 Z2Evens as: 1st 25 Z2, 2nd 25 Z5TuesdayWednesday SwimFridayREST DAYSaturdayBike - runbrickEndurance& transitionrunBike: 75 mins Z3 with 2 x 10 mins Z4Run: 15 mins as 5 min Z4, 10 min Z3SundayRunEndurance30 mins Z2 to Z3 – off road and hilly ifpossible@wattbikeDisciplineFocusSetBikeEasy:45 mins45 min Z2. Include 1 min spin ups (cadence 105)every 5 minutes. Can be done on road or indoors.RunSpeed:40 minsWU: 10 mins Z2Main: 20 mins alternating 1 min Z4 1 min Z1WD: 10 mins Z2Endurance: WU: 2 x 200m as 150m FC Z2, 50m back1900m total Main: 5 x 300 30” recovery FC Z3Thursdaywattbike.comAfternoon/wattbikeIndoor bike Speed:40 minsWU: 5 mins Z23 x 30” high cadence ( 100 RPM), 30” Z1 recovery3 X 30” Z5, 30” Z1 recovery2 mins Z2Main: 4 x (1 min Z3, 2 mins Z4, 1 min Z5, 2 mins Z1)Swim30 minute continuous open water swim. Focus onsighting. 3 practice starts, ideally in group.Openwater: 30mins
MorningWeek 12 (Race eFocusSetRunLegloosener:20 minsWU: 10 mins Z2Main: 5 x 20” Z5 with 40” walk recoveryWD: 5 min Z2BikeSpinningthe legs:20 minsWU: 5 mins Z23 x 30” high cadence ( 100 RPM), 30” Z1 recovery3 X 30” Z4, 30” Z1 recovery9 mins Z2REST DAYTuesdayWednesday SwimKeepingWU: 3 X 200m as 150m FC Z2, 50m backyour feel forthe water:600m totalThursdayFridayREST DAYSaturdayBike - runbrickSundayRACE DAYCheckingyourequipmentBike: 20 mins Z1Run: 10 mins Z1Lucy Gossage 12 Week Optimum Triathlon Training Plan 03/2016
2 Lucy Gossage 12 Week Optimum Triathlon Training Plan 03/2016 Key points This is a 12 week training program aimed at novices working towards their first Olympic distance triathlon (1500m swim, 40km bike, 10km run). It assumes a basic level of fitness before star
(prorated 13/week) week 1 & 2 156 week 3 130 week 4 117 week 5 104 week 6 91 week 7 78 week 8 65 week 9 52 week 10 39 week 11 26 week 12 13 17-WEEK SERIES* JOIN IN MEMBER PAYS (prorated 10.94/week) week 1 & 2 186.00 week 3 164.10 week 4 153.16 week 5 142.22 week 6 131.28 week 7 120.34
Week 3: Spotlight 21 Week 4 : Worksheet 22 Week 4: Spotlight 23 Week 5 : Worksheet 24 Week 5: Spotlight 25 Week 6 : Worksheet 26 Week 6: Spotlight 27 Week 7 : Worksheet 28 Week 7: Spotlight 29 Week 8 : Worksheet 30 Week 8: Spotlight 31 Week 9 : Worksheet 32 Week 9: Spotlight 33 Week 10 : Worksheet 34 Week 10: Spotlight 35 Week 11 : Worksheet 36 .
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time, notably (1) the optimum behavior of the price level; (2) the optimum rate of interest; (3) the optimum stock of capital; and (4) the optimum structure of capital. The optimum behavior of the price level, in· particular, has been discussed for at least a century, though no defmite and demonstrable answer has been reached.
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The American Revolution DID inspire other revolutions to follow. French Revolution (1789-1799) –partly because France was broke after helping us (and we broke our alliance partly thanks to George Washington’s advice against “entangling alliances”) Haitian Revolution (1791-1804) Mexican War of Independence (1810-1821)
