Compressport Thailand 70.3 Triathlon Training Plan week 9
IRONMAN 70.3 Training Plan by TCtriathlon
Compressport Thailand 70.3 Training Plan : Week 9
Mon: Rest
Tue: Bike 1.30 hr + 3 km run @ 70.3 race pace/ 70%
Warm 10 min
Ride 10 min @ cadence 90-100 rpm
Ride 5 x (3 min max effort + 3 min easy)
Ride 2 x 20 min @ 50-60% , cadence at 80-85 rpm
Wed: Swim 2400m
Warm 400m
Drill 400m (Single Arm L 100m + Single Arm R 100m + Catch up 100m + Stroke count 100m)
8 x 50 m at 80% rest 20 seconds between sets (Set 1-4 with paddle & pull buoy , Set 5-8 no paddle & pull buoy)
Swim 400m at 50% & practice sighting
6 x100m at 70% rest 30 seconds between sets
Cool down 200m
Thu: Long Run 1.40 hr
Warm 15 min
Run 4 x 20 min @ 40-50% with the last 10 min @ 70% or 70.3 race pace
Cool down 5 min
Fri: Rest or 30 min Core Strength Training
Sat: Bike 2.30 hr & 6 km Run
Warm 15 min
Ride 2 x (15 min @ 40% + 15 min @ 50% + 30 min @ 60%) , cadence 80-85 rpm
Last 15 min ride @ 70% / 70.3 race pace
Run 3 km @ 70.3 race pace/ 70%
Run 2 km @ 10k race pace / 80%
Cool down 1 km
Sun: Swim 2400m
Warm 200m
Drills 400m (Kick 200m + Back stroke 100m + Stroke count 100m)
2 x 800m : 1st set @ 50% with paddle & pull buoy , 2nd set swim @ 70% or 70.3 race pace
Cool down 200m
Click here to watch core strength training VDO of TCtriathlon
Click here to watch runnning drill VDO of TCtriathlon
TC Triathlon
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