Compressport Thailand 70.3 Triathlon Training Plan week 14

Training Plan by IRONMAN U Certified Coach

Compressport Thailand 70.3 Training Plan : Week 14

Mon: Rest

Tue: Swim 1500m

Warm 200m
Drill 100m : Catch-up 50m + Gliding 50 m
10 x 50 m @ 80 % rest 20 seconds between sets
3 x 200m @ 70% rest 40 seconds between sets
Cool down 100m

Wed: Bike 50 min

Warm 10 min
10 min endurance @ 50-60% , cadence @ 75-85 rpm
10 min Tempo @ 70 % , cadence @ 70-80 rpm
5 min easy
5 x (1 min Big gear & Max effort + 1 min easy ride)
Cool down 5 min

Thu: Run 1 hr

Warm 10 min & drills
3 sets of 10 min @ race pace (70%) + 5 min endurance (60%)
Cool down 5 min

Fri: Rest / Travel

Sat: Race course survey & Registration

Easy Bike 20-30 min on bike course : check gear and brake
or
Easy run 20-30 min on run course : check for road surface condition, turns and aid stations
or
Easy swim 20 min on swim course : check water conditions , landmarks , sun rise & sun set direction