Training Plan 20 Weeks - Grand Rapids Triathlon

Half TriathlonTraining Plan20 weeks

Intro¾Grand Rapids Triathlon Half Distances are as follows: Swimʹ1.2 miles Bikeʹ56 miles Runʹ13.1 miles¾Training charts andaccompanyinginformation provided byAthleticMentors USA Triathlon Certified Coaches¾Personalized training plans and one-on-one coaching available Contact Athletic Mentors online atwww.athleticmentors.com Contact Athletic Mentors via phone at 269-664-6912

Terminology¾RPEʹrate of perceived exertion; scale ofʹ101 with 10 being max effort See descriptions of scale on next slide¾Brickʹcombination workout that moves from one discipline directly into the next simulates race situation¾Tempoʹcontinuous effort in zone 3¾Speedworkʹrepeats of short intervals in zone 4 Example: 0.25ʹ0.5 mile for run, 1ʹ2 minutes for bike, 25ʹ50 yards for swim¾Long Interval- repeats of long intervals in zone 3 Example: mile for run, 5 minutes for bike, 100 yards for swim

RPE ScalePerceivedEffort1097-84-62-31DescriptionMax Effort Feels almost impossible toCompletely out ofUnable to talkActivitykeep goingbreathVery Hard Very difficult to maintainCan barelyCan barely speak aEffortexercise intensitybreathesingle wordVigorousOn the verge of becomingShort of breath Can speak a sentenceActivityuncomfortableModerate Feels like you can exercise forCan hold shortBreathing heavilyActivityhoursconversationFeels like you can maintain forCan carry aLight ActivityEasy to breathhoursconversationVery LightAnything other than sleepingActivity

Training Zones% of maxHRZone tion2-3 active recoverylong slowaerobic /can exercise comfortably for an4-5enduranceextended period of timetempo /fast work that can be held for some6-7thresholdnumber of minutesshort bouts of 1- 5 minutes at high8-9 interval workpaceall out effort; held for less than a10 sprint/powercouple of minutes

Training Phases-III¾BASE PHASE Spend most of training time in zone 2 Include a few 20-30 second hard efforts to 1 workout per discipline per week Add a 3rd day of strength training if time permits¾BUILD PHASE Spend majority of time in zone 2 Add a tempo session or long interval session to 1 workout per discipline per wee Substitute a hill workout for 1 strength training day if desired

Training Phases III- IV¾PEAK PHASE Spend less than half of training time in zone 2 Maintain tempo session or long interval session for each discipline per week Change second workout per week for each disciplinespeedworkto Substitute a hill workout for 1 strength training day if desired¾TAPER PHASE Increase intensity of workouts Cut training volume in half Allow for full recovery between intervals

Plan Considerations¾Plan volumes designed for an athlete already consistently training the volume ofweek one on average (6 hours for beginner, 8 hours for intermediate)¾Maximum weekly training volume reaches 10.5 hours for beginner and 14 hours forintermediate¾Ideally, the athlete would have completed some Olympic distance race(s) prior tothe start of training for a half distance event¾Training plans for races longer than the Olympic distance are geared towardspreparing the athlete to go the time rather than the distance, therefore training hoursrequired could vary widely from the beginning and intermediate volumes provided¾If the above assumptions do not fit your situation and you would like a personalizedplan, please contactAthleticMentors (website and phone included on first slide)

Beginner Chart¾8.25 hours / week average¾Optional tune-up races:Week 12 ʹSprintWeek 16 ʹOlympic12Swim10BikeRunTraining Hours / Week86420BaseBuildPeakTaper

Intermediate Chart 11 hours / week average Optional tune-up races:Week 12 ʹSprintWeek 16 ʹOlympic16Swim14Training Hours / Week12BikeRun1086420BaseBuildPeakTaper

Half Triathlon Training Plan 20 weeks . Intro Grand Rapids Triathlon Half Distances are as follows: . (6 hours for beginner, 8 hours for intermediate) . Week 12 – Sprint Week 16 – Olympic .