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Draft Legal Triathlon 8 Weeks Intermediate

Browse More Plans

Draft Legal Triathlon 8 Weeks Intermediate

Author

Hunter Allen & Peaks Coaching Group

All plans by this Coach

Length

8 Weeks

Plan Description

This plan is for the Intermediate Draft Legal Triathlon competitor. The focus of this 8 week program is on the different demands you will see regarding cycling in a draft legal triathlon verses a standard triathlon. I have spent time looking into the different demands on the cycling end between draft legal and your standard triathlon and this plan puts those findings into a plan for you. Compared to a standard triathlon plan, you will see more cycling and focuses on different zones. In order to get the most of your draft legal plan, make sure you follow the plan day by day and push through those double days! This 8 week program will prepare you for any draft legal triathlon and will have you ready to create your best performance!

Good luck!
Hunter

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Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Welcome!

Other01:30:00
Welcome to your intermediate draft legal triathlon training plan!!


Today is going to be an easy day, just riding and getting ready for the week ahead:

WU: 15 minutes in L2 Endurance.

MS: 1 hour in L2 Endurance.

CD: 15 minutes in L1 Active Recovery.
Details
Tuesday

Tempo ride with some LT work.

Bike01:30:00
WU: 15 minutes easy, just getting the legs moving and ready for some work at L2 Endurance.

MS: 40 minutes and just ride with watts at L3 Tempo. It's a steady fast pace that's not easy but not at your max sustainable pace either.

Then ride 10 minutes with watts at L2 Endurance.

Then do another 10 minutes at L4 Lactate Threshold. Reach for at level 4 watts for the whole 10 minutes and make your cadence 5 rpm higher than your normal cadence.

CD: 15 minutes easy spinning in L1 Active Recovery.
Details
Wednesday

30 minutes in heart rate zone upper 2/3.

Run00:30:00
Tempo. Warm up and then 30 minutes zone upper 2/3 heart rate continuous. Mostly flat. Heart rate will fall on downhills--that's OK.
Details

200s

Swim00:40:00
WU:
2 x 100 descending times (30”).
2 x 50 kick with second one faster (30”).
MS:
3 x 200 fast with 50 kick easy between 150s.
100 kick steady.
CD: 100 easy swim.
Total—1200
Details
Thursday

Continuous swim

Swim00:35:00
WU: 5-minute swim with your choice of kicks and swims.

Drills: Focus on how well you do the drills, not on how fast.

Set #1 scull front, set #2 scull chest, set #3 scull back

3 x (3 x 50 done as 25 skull, 25 distance per stroke emphasis).

MS: Using the “feel” for the water you just developed:

500 swim at moderate/aerobic effort.

Kick 200 moderate effort.

CD: 5 minutes of kicks and swims.

Total: 1150+
Details

2 x15 LT, Fast pedals

Bike01:20:0094 TSSStructured Workout
WU: 15 minutes at L2 Endurance

MS: Spin on the trainer with 10 fast pedals for 1 minute each at L3 Tempo. Cadence over 100rpm, rest one minute between each.

Also get in 2 x15 at Sub LT, Lower L4 Lactate Threshold (90-95% FTP) for 5 minutes between each at L2 Endurance.

CD: 10 minutes at L1 Active Recovery
Details
Friday

Tempo finish, 3 miles at goal pace

Run00:45:00
Tempo finish. The first part is a warm-up at heart rate zone 1-2. The last 3 miles are at next race goal pace. Walk 5 minutes for cool down.

What was your goal-pace heart rate?
Details
Saturday

SubLT-Crisscross to LT

Bike02:40:00
Sub-threshold intervals criss-cross to ‘fire hose’ the bathtub. If you fill up the bathtub about 3/4 full and then every two minutes, take a firehose to it, then right before it floods the bathroom floor, you turn it off, and let it drain out to 3/4's full again... repeat.... This will help to improve the size of your 'drain'.

WU: 15 minutes at L2 Endurance

MS: Do 3 x 1 minute fast pedaling intervals, at L3 Tempo with 1 minute of rest in between each.

Crisscross 2x20 intervals with 10 minutes of recovery between each interval. Ride at watts of at Upper L3 Tempo (85-90%) and every 2 minutes, pop it up to L5 VO2Max (120%) for 30 seconds and then recover back to previous pace of Upper L3 Tempo. Recover for 10 minutes at L2 Endurance between each set.

Finish with 2 VO2 max intervals: 2 x5 minutes L5 VO2Max. Rest for 5 minutes between each at L2 Endurance.

CD: 15 minutes at L1 Active Recovery
Details
Sunday

No zone 3 or above.

Run01:00:00
Heart rate zone 1-2 on gently rolling course. NO zone 3. Walk hills, if necessary, to hold heart rate down.
Details

Sunday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
05:35:00 04:00:00
Run x2
02:21:00 01:30:00
Swim x2
01:24:00 00:50:00
Custom x1
00:11:00 01:30:00
Workouts Per Week Weekly Average Longest Workout
Bike Bike
05:35:00 04:00:00
Run Run
02:21:00 01:30:00
Swim Swim
01:24:00 00:50:00
Other Custom
00:11:00 01:30:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Hunter Allen

Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

We have many service levels that we offer. Please see detailed descriptions on www.peakscoachinggroup.com We also consulting and provide custom coaching weekends.

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Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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