12 Weeks Olympic Distance Triathlon Training Program : 2nd Week
12 Weeks Standard Distance Triathlon Training Plan Week.
2nd Week
| Day | Activity | Objective |
|---|---|---|
| Mon | Rest | |
| Tue | Bike 35km = 1:40 hr > Warm 3 km: Light Gear+Focus on high cadence (90-110 rpm) > Time Trial ride 2 X 15 km (speed 30 - 35 kph) > Cool down 2 km | Race Pace Familiarisation & Tempo ride |
| Wed | Swim —> Run > Swim 2000 m > Warm 200 m (Freestyle) > Drill 400 m ( Single Arm Left 100m + Single Arm Right 100m + Catch up 100m + Back Stroke 100 m ) > Swim 4 X 300m race pace + rest 60 sec between set > Cool down 200 m —Transition & Quick Change from Swim to Run —- Run 30 min @ pace 6:00 - 6:30 min/km | Endurance, Swim Technique, Swim Race pace build up |
| Thu | Run 12 km > Warm 2 km > Run 6 x 2.5 km (1st km @ sub 6:30 min/km, 2nd km @ 5:50 min/km , easy jog 0.5 km) > Cool down 1 km | Run Endurance |
| Fri | Swim 2400 m > Warm 400 m (Freestyle 200m + Kick 200m) > Swim with Paddle + Pull Buoy 2x400m : focus on catch, pull, push phase ,rest 30 sec between set > Swim 20 x 50m in 1:10 min rest 30 second between sets > Cool down 200 m | Swim Speed and Technique |
| Sat | Rest or Core Body Strength Exercise 20 min (4 sets of 5 Core Body Exercises) > Elbow Front Plank 1 min > Elbow Side Plank (Left) 1 min > Elbow Side Plank (Right) 1 min > V-up Alternate leg 1 min > Superman alternate leg 1 min | Core Body Strength |
| Sun | Bike ——-> Run Bike 47 km > Warm 10 km >Ride @ 27-29 kph on 11-20 km @ 30-32 kph on 21-30 km @ 27-29 kph on 31-35 km @ 30-32 kph on 35-45 km > easy spin 2 km —Transition & Quick Change from bike to run --- Run 30 min @ 6:00 - 7:00 min/km | Brick Training + Race Simulation |
TC Triathlon
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