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A Better Cyclist in 6 Weeks Cycling Plan | Heart Rate | Int | Bike, Swim, Run | Coach Email Support

Browse More Plans

A Better Cyclist in 6 Weeks Cycling Plan | Heart Rate | Int | Bike, Swim, Run | Coach Email Support

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Karen Parnell Level 3 BTF & IRONMAN U Certified

All plans by this Coach

Length

6 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Your 6 Week Become and Better Cyclist Plan for Triathletes from a Level 3 British Triathlon Coach

Welcome to your training plan!

This intermediate plan is ideal if you want to improve your cycling power and skills ahead of your race season. This program places an emphasis on cycling while still helping you maintain swim and run fitness.

This six-week program targets athletes who are racing Olympic-distance or half-Ironman events and have been swimming, biking and running at least two to three times per week.

You will build your triathlon training schedule around your bike focus, with 50–60% of your allotted training time being in the saddle. You should be comfortable running a minimum of 75 minutes and riding more than two hours, with some interval work or racing under your belt. Be more conservative if you have done less training. If you are racing longer, increase volume and decrease intensity slightly, while following similar principles.

Your plan includes:

- Cycling sessions with Heart Rate targets for indoor or outdoor cycling
- Ideal for Garmin, Coros, Polar etc
- It includes running and cycling sessions with heart rate targets
- Mobility sessions to help avoid injuries
- Email access to coach

You should consult your doctor before embarking on any physical fitness training.

My name is Karen and I live in Southern Spain where I coach and run Triathlon training camps all year round (ChiliTri). I'm an IRONMAN® Certified Coach, Level 3 British Triathlon Federation Coach and Tutor, WOWSA Level 3 open water swim coach and qualified Personal Trainer (AIQ/NASM).

If you would like face to face coaching I run training camps and clinics all year round in Southern Spain.

During Checkout Please share your email so I can send you a code for a FREE month of TrainingPeaks Premium and a welcome email so you can get FREE email support from me and monthly tips.

Good luck with your training and triathlon event!

Read what other Athletes a saying about my plans


My Website Link


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Training Plan Sample Week

Sample Workouts - Week 200
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Day Off to Recover

Rest
Day off or recovery swim. Keep volume low, and emphasize drills and efficient aerobic swimming. resist the temptation to hammer!
Details
Tuesday

Bike 1a Intervals Z2-3 HR 1 hour 10 min

Bike01:10:0042 TSSStructured Workout
Warm up (see video)
15’ easy, include single-leg pedalling drills, and 2-3’ at 100-105 RPM.

Main Set
5 x 5’ at 55-65 RPM Z2-3
(2.5’ easy at 90 RPM, Z1).

Warm Down
15’ Z1
Strecth (see video)
Details

RF4 35 min Run HR & RPE

Run00:35:0023 TSSStructured Workout
Running Foundation
This is a base aerobic run. It's important to stick on or below Zone 2 even if you have to walk sections to begin with. This will give you long term rewards.

Warm up and drills (see video)
5 min in Z1 (RPE1-2)

Main Set
25 min in Z2 (RPE2-3)

Warm Down
5 min in Z1 (RPE1-2)
Static stretches & heel raises (15 L/R x 3) - see videos.

Videos:

Warm up and drills:
https://youtu.be/T-VccEXz7wk

Cool down stretch:
https://youtu.be/CWOq-PL396I

Heel raises:
https://youtu.be/uyviVgy6tDA

Foam roller:
https://youtu.be/tL_xIitcc4E
Details
Wednesday

Tempo Run 5 - 80/20 RT5 HR & RPE

Run00:48:0046 TSSStructured Workout
Tempo Run
Duration: 48 minutes
Intensity: Low & Moderate

5 minutes Zone 1 (RPE1-2) with Drills (See video)
5 minutes Zone 2 (RPE2-3)
28 minutes Zone 3 (RPE4-6)
5 minutes Zone 2 (RPE2-3)
5 minutes Zone 1 (RPE1-2) then static stretches (See video)

Option to foam roller and calf raises 15 L/R x 3 - see videos.

Videos:
Warm up and drills:
https://youtu.be/T-VccEXz7wk
Static stretches (after) document
https://drive.google.com/file/d/1wcNft_eiaLeJvnD0033j5srEIvBW2Ni0/view?usp=sharing

Cool down stretch follow along video:
https://youtu.be/CWOq-PL396I
Runner Foam Roller (Running Channel):
https://youtu.be/Lk13KFV0OUA
Heel Raises:
https://youtu.be/-IqeI-mMQLQ

A tempo run is a sustained effort in Zone 3 sandwiched between a warm up and a warm down. Tempo runs are a very effective means of enhancing your ability to sustain relatively aggressive speeds. They are emphasized in peak phase of training for races of all distances from 5k to the marathon.
Details

Body Rotation 1700m/yds FORM HR & RPE

Swim1700 mStructured Workout
Body Rotation (Technique)
Technique
1700 m/yds
45 mins

Equipment: Fins & Finis Alignment Kickboard

Dive into this technique-focussed workout and challenge yourself with drills that help you work on rolling side to side in an effective freestyle movement. Start at an easy pace then ramp it up using fins to push further than before.
Body rotation means rolling your body from side to side as you swim. Increasing your body rotation will help you reach further, increase your range of motion resulting in a more efficient and powerful stroke:
- Rotate from side to side along the long axis of your body
- Feel the transfer in power from arms and shoulders to your core, back and chest
- The ideal rotation is about 45 degrees
This workout includes a mix of swimming drills. See the videos below.


Warm Up
2 x 100 FC Easy 20RI (Z2/RPE2-3)
2 x 50 Kick Moderate w/kickboard 20RI (Z3/RPE4-6)

Drill Set (Out Drill, Back FC)

2 x 25 Side Kick Easy, 25 FC Easy w/Fins 30RI (Z2/RPE2-3)
2 x 25 6-1-6 Easy, 25 FC Easy w/Fins 30RI (Z2/RPE2-3)
8 x 25 1-Arm Easy, 25 FC Easy w/Fins 20RI (Z2/RPE2-3)

Main Set
2 x 50 1-Arm Easy 20RI (Z2/RPE2-3)
2 x 100 FC Easy 20RI (Z2/RPE2-3)
4 x 50 1-Arm Moderate w/Fins 20RI (Z3/RPE4-6)
2 x 200 FC Moderate W/Fins 20RI (Z3/RPE4-6)

Warm Down
100 Choice Easy (Z2/RPE2-3)

Drill and technique videos:


Closed fist drill
https://youtu.be/X6YRADCA4ps
Catch up drill
https://youtu.be/qpczzwoXbyQ
One arm drill
https://youtu.be/6YXOT_HQtjM
6-kick switch (6-1-6)
https://youtu.be/wBE0Dk1BE5s
Side kicking drill
https://youtu.be/1VQVfo0icr0
Freestyle kick variations
https://youtu.be/u7bSSndOBxU
Freestyle pull
https://youtu.be/d0dHbmJfSZA
Freestyle breathing
https://youtu.be/-dNbooQNVkg
Freestyle body position
https://youtu.be/qypwbnNPbyA
Details
Thursday

Day off or Recovery Ride

Rest
Today you can take an extra day off or a short 50 min recovery ride.
Details

CRe7 Bike 50 min HR

Bike01:00:0038 TSSStructured Workout
80/20 recovery rides allow you to maintain fitness while regenerating for the next intense effort. This can be done outside or on a trainer but make sure you keep in Zone 1.

50 min Z1-2
Static Stretches

Warm up off the bike:
https://www.youtube.com/watch?v=XtwAu6XFiDc
Stretch after bike:
https://www.youtube.com/watch?v=V6hc-NAsYeo&t=74s
Foam roller:
https://www.youtube.com/watch?v=tL_xIitcc4E
Details
Friday

Bike Hill Accelerations 1a 80 mins HR

Bike01:20:4052 TSSStructured Workout
Warm up (see video)
5 min Z1

Main Set
60’ ride. include 5-8 x 20” hill accelerations at halfway.

Warm down
5 min Z1
Stretch (see video)

Take as much recovery as necessary. The balance of the ride is in Z2.

Hill accelerations build dynamic strength and teach you to recruit fibers efficiently. They are at 85-90% of your maximum pace. This should tune you up for tomorrow’s ride. Don’t overdo it!
Videos:
Warm up off the bike:
https://www.youtube.com/watch?v=XtwAu6XFiDc
Stretch after bike:
https://www.youtube.com/watch?v=V6hc-NAsYeo&t=74s
Foam roller:
https://www.youtube.com/watch?v=tL_xIitcc4E
Details
Saturday

Hilly Base Ride 2 HR 2.5hours

Bike02:30:0095 TSSStructured Workout
Hilly base ride, continuous riding for 2.5 hours.

Warm Up
15’ flat and easy, Z1.

Main Set
Continuous with hills of 2 to 5 minutes at 3-6% grade and 65-85 RPM, HR/PE raises from Zn 2 to Zn 3.

Warm Down
15’, HR gradually drops to Z1.

HR may rise on the uphills but keep it under control by adjusting pace if necessary. If you don’t have the appropriate terrain, adapt by overgearing to ride at a lower cadence.
Details
Sunday

RF6 45 min Run HR & RPE (Foundation)

Run00:45:0029 TSSStructured Workout
Running Foundation

This is a base aerobic run. It's important to stick on or below Zone 2 even if you have to walk sections to begin with. This will give you long term rewards.

Warm up and drills (See video)
5 min in Z1 (RPE1-2)

Main Set
35 min in Z2 (RPE2-3)

Warm Down
5 min in Z1 (RPE1-2)

Static stretches and heel raises (15 L/R x 3)

Videos:
Warm up and drills:
https://youtu.be/T-VccEXz7wk

Cool down stretch:
https://youtu.be/CWOq-PL396I

Heel raises:
https://youtu.be/uyviVgy6tDA

Foam roller:
https://youtu.be/tL_xIitcc4E
Details

CF9 Bike 60 min HR

Bike01:00:0038 TSSStructured Workout
Cycling Foundation (CF)

Be disciplined with this to ensure your stay within the 80/20 principles. Maintain a high cadence of 90 rpm or greater will help you stay in the right zone.

5 min in Z1
50 min Z2
5 min Z1

Static stretches.

Pre-Ride Warm up:

https://youtu.be/XtwAu6XFiDc

Post Ride Stretches:

https://youtu.be/V6hc-NAsYeo

Foam Roller:
https://youtu.be/tL_xIitcc4E
Details

Thursday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
06:36:00 03:00:00
Run x3
02:20:00 01:10:00
Day Off x2
—— ——
Swim x2
00:07:00 00:45:00
Strength x1
00:21:00 00:21:00
Workouts Per Week Weekly Average Longest Workout
Bike Bike
06:36:00 03:00:00
Run Run
02:20:00 01:10:00
Rest Day Off
—— ——
Swim Swim
00:07:00 00:45:00
Strength Strength
00:21:00 00:21:00

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Karen Parnell L3 British Triathlon & IRONMANU Certified Coach

ChiliTri

I'm Karen Parnell, IRONMAN U Certified Coach & British Triathlon Federation Level 3 High Performing Coach & Tutor. I'm also a certified NASM PT, WOWSA Level 3 Open Water Swimming Coach & 80/20 Endurance Coach. World Triathlon Coaching Female Triathletes Certified

Together we will meet your goals.

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