2012 Annual Triathlon Training Plan

Season Goals for CISM Athletes: 1. CISM- Switzerland, 18-19 Aug 2. Pt Mugu, CF Nationals, & Montreal 3. Consistent good effort and enjoy it

Season Goals for Athletes doing Wildflower and/or CF Nationals 1.Wild Flower 2. If you are able to do CF Nationals over the summer, it is a great experience (let the coach know if interested) 3. After CF Nationals, if you wish to continue training/racing, let the coach know

Wk 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38

Start 19-Dec 26-Dec 2-Jan 9-Jan 16-Jan 23-Jan 30-Jan 6-Feb 13-Feb 20-Feb 27-Feb 5-Mar 12-Mar 19-Mar 26-Mar 2-Apr 9-Apr 16-Apr 23-Apr 30-Apr 7-May 14-May 21-May 28-May 4-Jun 11-Jun 18-Jun 25-Jun 2-Jul 9-Jul 16-Jul 23-Jul 30-Jul 6-Aug 13-Aug 20-Aug 27-Aug 3-Sep

End 25-Dec 1-Jan 8-Jan 15-Jan 22-Jan 29-Jan 5-Feb 12-Feb 19-Feb 26-Feb 4-Mar 11-Mar 18-Mar 25-Mar 1-Apr 8-Apr 15-Apr 22-Apr 29-Apr 6-May 13-May 20-May 27-May 3-Jun 10-Jun 17-Jun 24-Jun 1-Jul 8-Jul 15-Jul 22-Jul 29-Jul 5-Aug 12-Aug 19-Aug 26-Aug 2-Sep 9-Sep

Race / Event

Pri

Hours

Period Prep Prep Prep/Testing Base 1 Base 2 Base 3 Recovey/Testing Base 2 Base 2

Weight Focus 1 1 1 1 1 1 1 2 2 2 2 2 2 2 2 2 2 2 2 Stretch/ Roll 3 3 3 3 3 3 Stretch/ Roll Stretch/ Roll Stretch/ Roll 4 4 4 4 4 Stretch/ Roll Stretch/ Roll Stretch/ Roll Stretch/ Roll

Comments Swim - Technique Focus Swim - Technique Focus Swim - Technique Focus Swim - Endurance Focus Swim - Endurance Focus Swim - Endurance Focus

Swim - Speed Focus Swim - Speed Focus

Training Camp in Florida 18 - 26 Feb

Base 2 Recovey/Testing Base3 Base3 Base3 Recovey/Testing Build 1 Build 1 Build 1 Recovery/Peak

Wildflower Olympic Traihtlon

Race Build 2 Build2 Build2 Recovey/Testing Peak Peak

Pt Mugu, 23 Jun Race - TBD CF Nationals, 7 Jul

A B A

Race Race Race Build2 Build2 Recovey/Testing Peak Peak

CISM - Switerzland, 18-19 Aug, Lausanne Race - TBD Race - TBD Montreal Olympic Tri, 8 Sept

A B B A

Race Race Race Race

Winiter 2012 Training Plan

Swim SWIM 1: (RMC Swim Club 0600 - 0730)

Bike

Run

Weights

Monday EASY

Weights/Circuit Trg/Stretch Personal Weakness 1

Tuesday HARD Wednesday EASY Thursday HARD Friday EASY

SWIM 2: (RMC Swim Club 0600 - 0730) Personal Weakness 2 BIKE 1 (Recovery +Tech) RMC Tri Club 1700-1900

RUN 3 (Hard)

Weights/Circuit Trg/Stretch

Weights/Circuit Trg/Stretch

SWIM 3: (RMC Swim Club 0600 - 0730)

BIKE 3 (Hard)

Weights/Circuit Trg/Stretch

RUN 1 (Recovery + Tech) 0800 - 1000

Weights/Circuit Trg/Stretch

Saturday HARD

Personal Weakness 3

RUN 2 (Long) 0800 - 1000

Weights/Circuit Trg/Stretch

Sunday HARD

Personal Weakness 4

BIKE 2 (Long) RMC Tri Club, 0700-1000

Weights/Circuit Trg/Stretch

Note:
Group Workouts to be done together (check RMC Tri Club facebook for details) Follow the book "TriPower" by Paul Frediani and William Smith for the Weights/Circuit/Stretch Training (see the Annual Trg Plan to see what phase (1-4) to follow See tabs below for details for the workouts. ATHLETES TRAINING FOR CISM: Aim to do all swim, bike, run and weight/circuit trg/stretch workouts. Personal Weakness workouts are optional (see note below) If you plan to do the optional Peronsal Workout, please speak with the coach ATHLETES TRAINING FOR WILDFLOWER OR/AND CF NATIONALS: Aim to do SWIM 1&2, BIKE 1&2, and RUN 1&2 as a minimum along with as many weight/circuit trg/stretch you can fit in.

BASE 1 (Testing and Recovery) Weeks 7 (30 Jan - 05 Feb)

Total Volume (hrs):

10.1

Note: Read points 3 & 4 in General Comments. This is the MAXIMUM volumemost of you should be doing less depending on your goals.

OBJECTIVES: 1 Testing to refine your training zones and to track improvement. 2 3 Recovery. Continue to improve strength, core and flexibility

SWIM: # Workout Type 1 Recovery + Technique

Duration (min) 60

Comments Recovery Swim (prep for swim test). Keep it light and work on technique.

None.

Testing

50

WU for 10 min. Swim 1500m as fast as you can. Try to keep each 100m at approx the same split time. Ensure you get 100m split times and your total time. Send this info to me. WD for 10 min.

TOTAL:

110

BIKE: # Workout Type 1 Recovery + Technique

Duration (min) 45

Comments Do 10-20 min easy warm up. Then, 7x 1 min drills (4xone legged, 3xspin ups). Finish up with an easy bike in zone 1. Ensure equipment working for upcoming bike test. Do 10-20 min easy warm up. Then, 7x 1 min drills (4xone legged, 3xspin ups). Finish up with an easy bike in zone 2. Ideally done on rollers. Focus on good positon (no looking down and relaxed arms). Ride in your aero position too in the set up you'll be racing in. None.

Endurance + Technique

105

TOTAL:

150

RUN: # Workout Type 1 BIKE Testing

Duration (min) 60

Run Testing

50

Comments WU for 10 min. Bike 30 min as hard as you can while keeping your intensity as consistent as possible over the entire 30 minutes. Send me your average HR for the LAST 20min of the time trial. If you have a power meter, also send me the average power for the entire 30 minutes. I will then be able to give you your bike training zones. 10 min WD. Do a good WU and then run 5000m on track or outside. Do NOT use a tread mill as they are not the most accurate. Enusre you get your 1km splits, your final time and average HR over the 5k. Send me this info ASAP so I can give you your training zones. 10 min WD Do 10-20 min easy warm up. Then, drills (ie: ABC's) followed by 6-10 x100m accels. Easy WD. Do training where you are going to do testing and wear what you will use for the testing (shoes, shorts, etc).

Recovery + Technique

45

TOTAL:

155

WEIGHTS / CIRCUIT TRAINING / STRETCH: Workout Type Weights/Circuit Training/Stretch

Duration (min) 130

Comments Follow the book "TriPower" by Paul Frediani and William Smith Phase 1 - Foundataion and Adaptation. For Friday, either skip the weight training or switch Sunday's and Friday's weight workouts.

TOTAL:

130

PERSONAL WEAKNESS: # Workout Type 1

Duration (min) 0

Comments None.

None.

Recovery

30

Easy Recovery Swim.

Recovery

30

Easy Recovery Swim.

TOTAL:

60

GENERAL COMMENTS: 1 It is vital you take the time to recover early in the week both mentally and physically. 2 For CISM athletes, ensure you send me and Dave a copy of your swim, bike and run TT ASAP. I will ask an extension of the 1 Feb deadline to 5 Feb. Please respect his deadline. Make sure you log all your workouts. For CISM athletes, you need to send me and Dave a copy of your log every month. The next deadline is 1 Feb. We may be moving to Workout Log. More to follow. 3 4 5 6 Pick the weight training book and the equipment you need. The benefit of following this program is that you can do it anywhere. The program is also a good mix of strength, core and flexibility. You may also wan to book an apt with a physio you trust to get a general check up...better to identify any problems now to avoid injury in the future! ATHLETES TRAINING FOR CISM: Aim to do all swim, bike, run and weight/circuit trg/stretch workouts. Personal Weakness workouts are optional (see note below). If you plan to do the optional Peronsal Workout., please speak with the coach (the ones above are what I am doing). Refer to the Weekly Trg Plan tab to determine ideally when you should do the training. Change to suit your shcedule. ATHLETES TRAINING FOR WILDFLOWER OR/AND CF NATIONALS: aim to do SWIM 1&3 (for this week only), BIKE 1&2, and RUN 1 (bike testing) & RUN 2 as a minimum along with as many weight/circuit trg/stretch you can fit in. Refer to the Weekly Trg Plan tab to determine ideally when you should do the training. Change to suit your shcedule. Send me an e-mail (trevor.davies@rmc.ca) or call if you have any questions or challenges you need to discuss.

BASE1 Weeks 4-6 (9 Jan - 29 Jan) OBJECTIVES: 1 Begin developing an aerobic base 2 3 Continue to improve skill and technique

Total Volume (hrs):

18.2

Note: Read points 3 & 4 in General Comments. This is the MAXIMUM volumemost of you should be doing less depending on your goals.

Continue to improve strength, core and flexibility

SWIM: # Workout Type 1 Endurance + Technique

Duration (min) 90

Comments Do 10-20 min easy warm up. Then, focus on drills. I would suggest 50 m drill followed by 50 m swim focused on the drill you just practised. Then, take a 15-30 second break and pick another drill. Also, add some 300-400m repeats at zone 2 pace (Tpace+10sec). If you are a part of a swim club (highly recommneded, follow their workouts. Just ensure you ask your swim coach to respect your Annual Trg Plan.) Read Above.

Endurance + Technique

90

Endurance + Technique

90

Read Above.

TOTAL:

270

BIKE: # Workout Type 1 Endurance + Technique

Duration (min) 60

Comments Do 10-20 min easy warm up. Then, 7x 1 min drills (4xone legged, 3xspin ups). Finish up with an easy bike in zone 2. Ideally done on rollers. Focus on good positon (no looking down and relaxed arms). Ride in your aero position too in the set up you'll be racing in. Read Above.

Endurance + Technique

105

Endurance + Technique

75

Read Above.

TOTAL:

240

RUN: # Workout Type 1 Endurance + Technique

Duration (min) 60

Comments Do 10-20 min easy warm up. Then, drills (ie: ABC's) followed by 6-10 x100m accels. Finish up with an easy run in zone 2

Endurance + Technique

90

Read Above.

Endurance + Technique

60

Read Above.

TOTAL:

210

WEIGHTS / CIRCUIT TRAINING / STRETCH: Workout Type Weights/Circuit Training/Stretch

Duration (min) 130

Comments Follow the book "TriPower" by Paul Frediani and William Smith Phase 1 - Foundataion and Adaptation

TOTAL:

130

PERSONAL WEAKNESS: # Workout Type 1 Endurance + Technique

Duration (min) 30

Comments Stretch cord exercises (half pulls, tricep extensions, stranding straight arm, forward rotations). Call me if you need an explanation.

Endurance + Technique

90

Focus on Endurance. Ideally do 3-4k in Zone 2 (Tpace +10 sec). Enusre you maintain good form throughout. Recommend breaking the set into 300's or 400's. Read Above.

Endurance + Technique

60

Endurance + Technique

60

Read Above.

TOTAL:

240

GENERAL COMMENTS: 1 Make sure you log all your workouts. For CISM athletes, you need to send me and Dave a copy of your log every month. The next deadline is 1 Feb. We may be moving to Workout Log. More to follow. 2 3 4 5 6 7 Pick the weight training book and the equipment you need. The benefit of following this program is that you can do it anywhere. The program is also a good mix of strength, core and flexibility. You may also want to book an apt with a physio you trust to get a general check up...better to identify any problems now to avoid injury in the future! Ensure you do all workoutst at the indicated intensity. Too easy or too hard will not help you to achieve the period objective of building aerobic endurance. The testing from Week 3 will determine what pace/HR you should be training at to get the desired intesnity to improve aerobic endurance. Speak with your coach to get these paces/HR and learn more about how to apply them to your trg. By this time, you need to be doing all the workouts indicated below. The key to improvement is conistency!...especially when it comes to building aerobic endurance. ATHLETES TRAINING FOR CIMS: Aim to do all swim, bike, run and weight/circuit trg/stretch workouts. Personal Weakness workouts are optional (see note below). If you plan to do the optional Peronsal Workout., please speak with the coach (the ones above are what I am doing). Refer to the Weekly Trg Plan tab to determine ideally when you should do the training. Change to suit your shcedule. ATHLETES TRAINING FOR WILDFLOWER OR/AND CF NATIONALS: aim to do SWIM 1&2, BIKE 1&2, and RUN 1&2 as a minimum along with as many weight/circuit trg/stretch you can fit in. Refter to the Weekly Trg Plan tab to determine ideally when you should do the training. Change to suit your shcedule. Send me an e-mail (trevor.davies@rmc.ca) or call if you have any questions or challenges you need to discuss.

PREP (TESTING) PERIOD Week 3 (2 Jan - 8 Jan)

Total Volume (hrs):

12.8

Note: Read points 3 & 4 in General Comments. This is the MAXIMUM volumemost of you should be doing less depending on your goals.

OBJECTIVES: 1 -gradually return to normal training (get used to following a schedulelearn to make time for yourself to workout) 2 3 4 -begin developing aerobic endurance and technique -determine your training zones for swim, bike and run through testing -improve strength, core and flexibility

SWIM: # Workout Type 1 Endurance + Technique

Duration (min) 50

Endurance + Technique

50

Comments Do 10-20 min easy warm up. Then, focus on drills. I would suggest 50 m drill followed by 50 m swim focused on the drill you just practised. Then, take a 15-30 second break and pick another drill. If you are a part of a swim club (highly recommneded, follow their workouts. Just ensure you ask your swim coach to respect your Annual Trg Plan.) Read Above.

Testing

50

WU for 10 min. Swim 1500m as fast as you can. Ensure you get 100m split times and your total time. Send this info to me. WD for 10 min.

TOTAL:

150

BIKE: # Workout Type 1 Endurance + Technique

Duration (min) 60

Endurance + Technique

90

Recovery + Technique

45

Comments Do 10-20 min easy warm up. Then, 7x 1 min drills (4xone legged, 3xspin ups). Finish up with an easy bike in zone 2 (if you don't know what this zone is, jog so you are able to speak compelte sentences). Ideally done on rollers. Focus on good positon (no looking down and relaxed arms). Do 10-20 min easy warm up. Then, 7x 1 min drills (4xone legged, 3xspin ups). Finish up with an easy bike in zone 2 (if you don't know what this zone is, jog so you are able to speak compelte sentenceswe'll establish the zones with HR in two weeks). Ideally done on rollers. Focus on good positon (no looking down and relaxed arms). Do 10-20 min easy warm up. Then, 7x 1 min drills (4xone legged, 3xspin ups). Finish up with an easy bike in zone 1. Ensure equipment working for upcoming bike test.

TOTAL:

195

RUN: # Workout Type 1 BIKE Testing

Duration (min) 60

Run Testing

50

Comments WU for 10 min. Bike 30 min as hard as you can while keeping your intensity as consistent as possible over the entire 30 minutes. Send me your average HR for the LAST 20min of the time trial. If you have a power meter, also send me the average power for the entire 30 minutes. I will then be able to give you your bike training zones. 10 min WD. Do a good WU and then run 5000m on track or outside. Do NOT use a tread mill as they are not the most accurate. Enusre you get your 1km splits, your final time and average HR over the 5k. Send me this info ASAP so I can give you your training zones. 10 min WD Do 10-20 min easy warm up. Then, drills (ie: ABC's) followed by 6-10 x100m accels. Finish up with an easy run in zone 2 (if you don't know what this zone is, jog so you are able to speak compelte sentenceswe'll establish the zones with HR in two weeks)

Endurance + Technique

60

TOTAL:

170

WEIGHTS / CIRCUIT TRAINING / STRETCH: Workout Type Weights/Circuit Training/Stretch

Duration (min) 130

Comments Follow the book "TriPower" by Paul Frediani and William Smith Phase 1 - Foundataion and Adaptation For Friday, either skip the weight training or switch Sunday's and Friday's weight workouts.

TOTAL:

130

PERSONAL WEAKNESS: # Workout Type 1 Stretch Cords

Duration (min) 30

Comments Stretch cord exercises (half pulls, tricep extensions, stranding straight arm, forward rotations). Call me if you need an explanation.

Endurance + Technique

30

Focus on Testing. Recovery/technique workoutkeep it very light

Recovery

30

Easy Recovery Swim.

Recovery

30

Easy Recovery Swim.

TOTAL:

120

GENERAL COMMENTS: 1 Look at getting some good training equipment. Ideally, you should have a power meter (for the bike), a HR monitor (for bike and run) and a GPS (pacing for the run). 2 3 3 4 5 6 If you haven't already done so, I would strongly recommend getting a bike fit test donethis will put you in the best position to avoid injury, be aero and produce LOTS of power! Make sure you log all your workouts. For CISM athletes, you need to send me and Dave a copy of your log every month. The next deadline is 1 Jan. We may be moving to Workout Log. More to follow. Also, send me your swim, bike and run results from the testing (see above) ASAP Pick the weight training book and the equipment you need. The benefit of following this program is that you can do it anywhere. The program is also a good mix of strength, core and flexibility. You may also wan to book an apt with a physio you trust to get a general check up...better to identify any problems now to avoid injury in the future! ATHLETES TRAINING FOR CISM: Aim to do all swim, bike, run and weight/circuit trg/stretch workouts. Personal Weakness workouts are optional (see note below). If you plan to do the optional Peronsal Workout., please speak with the coach (the ones above are what I am doing). Refer to the Weekly Trg Plan tab to determine ideally when you should do the training. Change to suit your shcedule. ATHLETES TRAINING FOR WILDFLOWER OR/AND CF NATIONALS: aim to do SWIM 1&3 (for this week only), BIKE 1&2, and RUN 1 (bike testing) & RUN 2 as a minimum along with as many weight/circuit trg/stretch you can fit in. Refer to the Weekly Trg Plan tab to determine ideally when you should do the training. Change to suit your shcedule. Send me an e-mail (trevor.davies@rmc.ca) or call if you have any questions or challenges you need to discuss. Have a happy holidays!

PREP PERIOD Weeks 1-2 (19 Dec - 1 Jan)

Total Volume (hrs):

13.7

Note: Read points 3 & 4 in General Comments. This is the MAXIMUM volumemost of you should be doing less depending on your goals.

OBJECTIVES: 1 -gradually return to normal training (get used to following a schedulelearn to make time for yourself to workout) 2 3 -begin developing aerobic endurance and technique -improve strength, core and flexibility

SWIM: # Workout Type 1 Endurance + Technique

Duration (min) 50

Endurance + Technique

50

Comments Do 10-20 min easy warm up. Then, focus on drills. I would suggest 50 m drill followed by 50 m swim focused on the drill you just practised. Then, take a 15-30 second break and pick another drill. If you are a part of a swim club (highly recommneded, follow their workouts. Just ensure you ask your swim coach to respect your Annual Trg Plan.\ Read Above.

Endurance + Technique

50

Read Above.

TOTAL:

150

BIKE: # Workout Type 1 Endurance + Technique

Duration (min) 60

Endurance + Technique

90

Comments Do 10-20 min easy warm up. Then, 7x 1 min drills (4xone legged, 3xspin ups). Finish up with an easy bike in zone 2 (if you don't know what this zone is, bike so you are able to speak compelte sentenceswe'll establish the zones with HR in two weeks). Ideally done on rollers. Focus on good positon (no looking down and relaxed arms). Read Above.

Endurance + Technique

75

Read Above.

TOTAL:

225

RUN: # Workout Type 1 Endurance + Technique

Duration (min) 60

Comments Do 10-20 min easy warm up. Then, drills (ie: ABC's) followed by 6-10 x100m accels. Finish up with an easy run in zone 2 (if you don't know what this zone is, jog so you are able to speak compelte sentenceswe'll establish the zones with HR in two weeks) Read Above.

Endurance + Technique

75

Endurance + Technique

60

Read Above.

TOTAL:

195

WEIGHTS / CIRCUIT TRAINING / STRETCH: Workout Type Weights/Circuit Training/Stretch

Duration (min) 130

Comments Follow the book "TriPower" by Paul Frediani and William Smith Phase 1 - Foundataion and Adaptation

TOTAL:

130

PERSONAL WEAKNESS: # Workout Type 1 Stretch Cords

Duration (min) 30

Comments Stretch cord exercises (half pulls, tricep extensions, stranding straight arm, forward rotations). Call me if you need an explanation.

Endurance + Technique

30

Endurance + Technique

30

Focus on technique, Do 10-20 min easy warm up. Then, focus on drills. I would suggest 50 m drill followed by 50 m swim focused on the drill you just practised. Then, take a 15-30 second break and pick another drill. If you are a part of a swim club (highly recommneded, follow their workouts. Just ensure you ask your swim coach to respect your Annual Trg Plan.) Read Above.

Endurance + Technique

30

Read Above.

TOTAL:

120

GENERAL COMMENTS: 1 On the thrid week, we'll be doing testing to establish your training zones. You will need a heart rate monitorX-mas present? 2 I would strongly recommend getting a bike fit test donethis will put you in the best position to avoid injury, be aero and produce LOTS of power! Make sure you log all your workouts. For CISM athletes, you need to send me and Dave a copy of your log every month. The next deadline is 1 Jan. We may be moving to Workout Log. More to follow. 3 4 5 6 Pick the weight training book and the equipment you need. The benefit of following this program is that you can do it anywhere. The program is also a good mix of strength, core and flexibility. You may also wan to book an apt with a physio you trust to get a general check up...better to identify any problems now to avoid injury in the future! ATHLETES TRAINING FOR CIMS: Aim to do all swim, bike, run and weight/circuit trg/stretch workouts. Personal Weakness workouts are optional (see note below). If you plan to do the optional Peronsal Workout., please speak with the coach (the ones above are what I am doing). Refer to the Weekly Trg Plan tab to determine ideally when you should do the training. Change to suit your shcedule. ATHLETES TRAINING FOR WILDFLOWER OR/AND CF NATIONALS: aim to do SWIM 1&2, BIKE 1&2, and RUN 1&2 as a minimum along with as many weight/circuit trg/stretch you can fit in. Refter to the Weekly Trg Plan tab to determine ideally when you should do the training. Change to suit your shcedule. Send me an e-mail (trevor.davies@rmc.ca) or call if you have any questions or challenges you need to discuss. Have a happy holidays!