Training Plan Dipolog Tri 051516 Sprint

February 2016
SUNDAY
MONDAY
TUESDAY
WEDESDAY
THURSDAY
FRIDAY
SATURDAY
22
23
24
25
26
27
SWIM
BRICK
SWIM
300wu
200kick
100pull, 20 rest
4x50m 1 arm drill
200 fast swim
4x50 fist drill
200 fast swim
200 cooldown
RUN: 30min at 80% effort
28
LONG RIDE
Approx 3hours.
40min fast bike,

Transition to run. 30 mins.
Breakdown as follows;
10 mins fast effort
10mins tempo
10 min easy
300wu
200kick
100pull, 20 rest
100 fast
200 PULL
300 tempo
400 PULL
400 cooldown
BIKE: 90mins TT effort

SWIM: 5x400
Evens pads.
REST
RUN:
10min wu
20 mins tempo
10 cooldown
29
SWIM:
200wu
200 pull
100kick, 20sec RI
8x50 (25FD, 25swim)
1x400 tempo
2x200 fast
2x100 sprints, 15sec RI
100 cooldown
RUN: 40min @ 80% effort
March 2016
RUN: 10min wu
30min tempo
6x1min strides. 2min rest.
Option: Run drills
SUNDAY
MONDAY
TUESDAY
WEDESDAY
THURSDAY
FRIDAY
SATURDAY
1
BRICK
2
SWIM
300 wu
21x 100m 10 sec RI
200 cooldown
4
SWIM: 300m wu
1,500 straight swim
(Practice open water sight)
40min bike @
80% effort
Transition to run,
10 min above race pace
20min race pace.
6
LONG RIDE: 3hours with
effort
13
LONG RIDE: 3hours with
effort
7
SWIM:
2x(200m,100kick,100pull)
4x(25dp, 25fist,25fc, 25
sculling) 20 sec RI
2x400 pads, NS, RI 30 sec
400 cooldown
14
SWIM:
300wu,200kick,200swim
3x(300pull fast,30sec, 100
fast 20 sec, 100 fast 20 sec,
100 fast 20sec)
Cooldown: 400m
REST
Stretch as cooldown
8
10
BIKE: approx 50km with

90% efforts.
RUN: 10min wu
2x10min @90% effort
10min cooldown
REST DAY
15
16
SWIM:
400wu(25kick/50swim)
400(25drill,25swim)
400tempo swim 60sec ri
50m back
300m pull, 40sec ri
50mbreast, 20 sec ri
200m pull,
50m back, 40 sec ri
200m pull,
50m breast, 20 sec ri
Cooldown 400
17
BRICK
70Min bike with z2 maintain
Transition to run @
5min max effort then 25min
Z2.
Run: 40min @ 80% effort
Option Run Drill

RUN: 50mins
Breakdown: 10min wu
20mins tempo @ 80% effort
10min easy
3x2min sprints
RUN: 10min wu
2x15min @ 90% effort
10 min cooldown
BIKE:90 min TT effort
11
SWIM:
300wu, 100kick
4x50 build (15secRI)
200 fast w/ pads
300 tempo,
400 pull, 30sec RI
200 fast
200 cooldown
Or Long Run 12km
12
Long Run: 1hour
(with feelings.)
18
19
SWIM: 2km straight swim

With 2x600 tempo
BIKE: TT Pace @ 90min

Or Long Run8 km easy
RESTDAY
RUN:
10min wu
20min efforts @80%
8X1min sprints, 20sec ri
CD 10mins
Oprtional: Run Drills
24
25
SWIM:
Straight swim 2km
5x200m.
26
RUN:
10min wun
10 mins 90% effort
10min cooldown
20
LONG RIDE: 3hours @ z3
21
SWIM:
WU:
3x300(100swim,100kick,
100pull)
8x50(25fist/25fast)
3x(150tempo, 100fast, 50
sprint) 20sec ri
Cd: 300 easy
Run: 40min @ 80% effort
22
BRICK
BIKE: 50km effort
Transition to run with 5min
Z4 25min z3.
23
SWIM:
800wu,
800 tempo swim,
100 breast/back
400 pads
400 cooldown
RUN: 10min wu
30min @90%
RESTDAY
BIKE TT Pace @ 90mins

Or 10km tempo run
Optional run drills
RUN:
10min wu
20min @ 80%
4x2min sprints, 3min ri
10min cooldown
27
LONG RIDE: 3hours or
more
28
SWIM:
200swim, 200kick, 200pull
6x100 20sec ri
6x50(25fist,25fast) 10sec ri
4x100 20sec ri
6x50(25fdrag,25 fast)
200 cooldown
29
30
31
Bike: 40km
RUN: 30min chill run

10x30 sec sprints (Max
effort)
REST
April 2016
SUNDAY
3
LONG RIDE: 3hours or UP
Maintain race pace as much
MONDAY
4
SWIM: 3x300m
(100swim,100kick,100pull)
8x50m(25fist,25fast) 2sec ri
3x(150fast, 100 faster,50
fastest, 20 sec ri)
300 easy cooldown
TUESDAY
5
BRICK
30km race pace bike
Transition to run 5mins
@90% effort 25min z2.
WEDESDAY
6
SWIM: 800m(100fist,
200swim, 100Fdrag)
800 tempo swim,
100breast/back,
400pull z3
400 choice swim
RUN: 40min tempo run
THURSDAY
FRIDAY
SATURDAY
1
SWIM: 400mwu
400m (25Fdrag, 25fist)
400 tempo with pads
100 fast, 30 sec rest, repeat
Cooldown 200kick
RUN: 60min @ 80% effort
REST
BIKE: 1 hour or
10km tempo
9
RACE SIMULATION
Sprint distanceTest trisuit
BIKE toRUN
RUN: 10min wu
10mins @90% effort
10mins cooldown.
10
11
12
REST
RACE Simulation
RUN: 30min @ Z2.
SWIM Open water to BIKE

Sprint Distance
13
SWIM:
WU:200m, 200kick,200pull
6x100 @80% 20 sec ri
6x50fist 10sec ri
4x100 @90% effort 30 sec ri
6x50 fDrag, 10sec ri
100 cooldown
14
15
16
RUN: 1 hour @ z2
Swim: 2KM straight swim

10x100 20 sec ri
Bike 60km @ TT pace or

8km Run @
Race pace
RUN: 10min wu
2x10min @ 90% effort
3min ri
10min cooldown
Optional (Run Drills)
BIKE: 30km Race pace

17
18
LONG RIDE and up with

90% effort spread
throughout
SWIM:
WU 200swim, 200Drag,
200kick,
4x100 @ 90% effort ri 20
sec
4x50 pull sprints ri 15 sec
4x100 sprints @ 90% effort
10sec ri
200 cooldown.
24
25
SWIM:
WU: 400m
8x50 (gator drill)
6x50 sprints 10sec ri
2x150 pull tempo 20sec ri
6x100 fast 30 sec ri
300m pull tempo, 20sec ri
6x50 sprints 20 sec ri
300 cooldown
LONG RIDE: 2hours

@Z3.
RUN: 50min tempo run
19
20
21
22
23
BIKE: 40min focus on race

cadence- 85rpm or up
RUN: 30min with 30sec

sprints
RESTDAY
SWIM: 2km straight swim

10x100m 20 sec ri
Optional (Run drills)
26
27
SWIM:
300wu, 100kick, 4x50build
12 sec ri
200, 300, 400, 300, 200
(400 with pads) 30 sec ri
100 cooldown
28
29
30
Straight SWIM: 2KM

10x100m 10 sec ri.
1 hour run @ 90% effort.

Ensure proper warmup.
Bike 1hour or 12km run
BRICK:
Run 10min WU
10min race pace
BIKE: 20km race pace
RUN: 20mins race effort
BIKE: 60mins with hill

repeats.
RESTDAY
Get distance.
RUN: 10wu
2x15min max effort
3min ri
10min cooldown
May 2016
SUNDAY
MONDAY
TUESDAY
WEDESDAY
THURSDAY
FRIDAY
SATURDAY
2
SWIM:
Wu 400,200kick,200pull,100
4x100 sprints 20 sec ri,
4x50pull sprints 10sec RI.
3x100sprints 20 sec ri
200 pull
4
SWIM:
400wu
2x150 pull 10 sec ri
400 easy swim
RESTDAY
SWIM: 2km Straight

BIKE 2 hours or
TIME TRIAL: 40km max

effort.
Get TIME:
BRICK
20min run
30km bike
20min above race pace run.
5min cooldown
RUN:30 min easy
8km tempo run

RUN: 40mins
As follows
10min wu
2x10min @90%
10min cooldown
BIKE: 30kms, race cadence

85rpm or up
10
11
12
13
14
LONG RIDE: 2 hours

Include sprints (5mins total)
SWIM: 1500 swim

6x100 sprints 30 sec ri
BIKE: 40mins easy
RUN: 30mins easy
RESTDAY
SWIM: 1,500 swim
Rest or spin 30mins or run 15mins
15
RACEDAY!

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February 2016

40min fast bike,

BIKE: 90mins TT effort

Option: Run drills

BIKE: approx 50km with

Run: 40min @ 80% effort

Option Run Drill

BIKE:90 min TT effort

Or Long Run 12km

SWIM: 2km straight swim

BIKE: TT Pace @ 90min

Oprtional: Run Drills

BIKE TT Pace @ 90mins

RUN: 30min chill run

RUN: 40min tempo run

RUN: 60min @ 80% effort

RUN: 30min @ Z2.

SWIM Open water to BIKE

Swim: 2KM straight swim

Bike 60km @ TT pace or

Optional (Run Drills)

BIKE: 30km Race pace

LONG RIDE and up with

LONG RIDE: 2hours

RUN: 50min tempo run

BIKE: 40min focus on race

RUN: 30min with 30sec

SWIM: 2km straight swim

Optional (Run drills)

Straight SWIM: 2KM

1 hour run @ 90% effort.

Bike 1hour or 12km run

BIKE: 60mins with hill

SWIM: 2km Straight

TIME TRIAL: 40km max

RUN:30 min easy

8km tempo run

BIKE: 30kms, race cadence

LONG RIDE: 2 hours

SWIM: 1500 swim

BIKE: 40mins easy

RUN: 30mins easy

SWIM: 1,500 swim

Rest or spin 30mins or run 15mins

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