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Lucy Gossage 12 WeekOptimum Triathlon Training Plan

Key pointsThis is a 12 week training program aimed at novices working towards their firstOlympic distance triathlon (1500m swim, 40km bike, 10km run). It assumes a basiclevel of fitness before starting; namely the ability to swim basic front crawl for 30minutes, cycle at an easy pace for around an hour, and run at an easy pace for 3040 minutes.The optimum triathlon training plan is targeted at athletes with a bit more timeand flexibility as they work toward their first Olympic distance triathlon. This planincorporates three sessions of each discipline each week. It also includes a weekly‘brick’ session. This is where you include a short run after a bike ride to mimic thesensation of running off the bike that you will experience in the race.Though the sessions are fairly specific I can’t emphasise how beneficial it is to join aclub or find training partners who will push you physically and make training morefun. Speaking from experience it is always better to do a slightly less specific sessionwith friends who push you and make it fun than dragging yourself through a solosession you hate. Remember, triathlon is a hobby and hobbies are meant to be fun!Within the plan you’ll find 3 four week blocks.Block 1: Building basic fitness.Block 2: Improving speed and endurance.Block 3: Getting ready to race.The first two blocks entail an initial 3 weeks where training volume and intensityincreases gradually week on week, followed by a recovery week where the focus ison rest and recovery and allowing your body to absorb all the hard work it’s done todate.The final week aims to get you as fit, fast and fresh as possible before your Olympicdistance debut. In the final two weeks you gradually taper down; the volume of yourtraining decreases while retaining a bit of intensity, as you aim to get to the start linelike a coiled spring ready to unleash your bottled energy.The mid-week bike sessions are best done on a Wattbike, but could be done on theroad a Wattbike isn’t accessible. The weekend rides should be done on the road,ideally on your race bike, so you get used to the position and how the bike handles.Obviously you can change the days around to fix your schedule and pool availability.Ideally aim to take a rest-day on the same day each week.2Lucy Gossage 12 Week Optimum Triathlon Training Plan 03/2016If you have to miss a session for whatever reason don’t beat yourself up too much.Remember – consistency is key. And try to enjoy the process as much as possible.After all, if you’re not enjoying it why do it?!Training zonesThe plan is based around training zones, detailed in the table below. If you want tobe scientific and accurate you can calculate your training zones by undertaking athree minute Wattbike test to find your maximum heart rate and maximum minutepower: sFor those of you working with heart rate monitors, Wattbikes or power meters, therelevant numbers for each training zone as percentage of maximum heart rate ormaximum minute power are detailed in table 1.Alternatively, and more simply, you can use ‘Rating of perceived exertion’ (RPE) toestimate training zones. The scale of perceived exertion is how hard you feel yourbody is working and therefore is a subjective measurement. It is detailed in Table 2below.Each training zone has a different purpose as defined in Table 1. For reference, ingeneral most people will race an Olympic distance triathlon at upper Z3 or Z4.

ZoneDescriptionPurposeHR (% max)% MMPRPE (1-10)IntensityAccumulated time1RecoveryEstablished baseendurance60-6535-452EASY.Relaxed. Able to carry on a conversation.1-6 hours2EnduranceImprove efficiency65-7545-553STEADY.Working. Feel warmer. Heart rate and respirationup. May sweat.1-3 hours3TempoImprove sustainablepower75-8255-655COMFORTABLY UNCOMFORTABLE.Hard work. Heart rate and respiration up.Sweating. Breathing hard.50-90 mins4ThresholdPush threshold up82-8965-756UNCOMFORTABLE.Stressed. Panting. Sweating freely.10-60 mins5VO2 MaxSustain a high percentage89-94of maximal aerobic power75-857HARD TO VERY HARD.Very stressed. Gasping. Sweating heavily.12-30 minsAbbreviations: HR: heart rate. MMP: maximum minute power. RPE: rating of perceived exertionRatingDescription0Nothing1Very light2Fairly light3Moderate4Somewhat hard5Hard67Very hard8910wattbike.com@wattbikeVery very hard (maximal)/wattbike

Always listen to your bodyIf you feel excessively fatigued or sore, take two days off and then reassess. If you develop any niggles don’t train through them. Get examined by an expert before itdevelops into a more serious injury.Keep it fun!Remember you’re doing the race because you want to be doing it. Try to enjoy the training and the fitness and sense of achievement and satisfaction it will bring!KeyBACK Backstroke,BREAST Breaststroke,FC front crawl.KICK Kick with a float held in front,PULL Frontcrawl with a pull-buoy between thighs,RPM revolutions per minute (i.e. pedal strokes per minute or cadence)“ secondsZ1-5 zone 1-5Main main setWD warm downWU warm up4Lucy Gossage 12 Week Optimum Triathlon Training Plan 03/2016

Weeks 1-4: Building Basic FitnessWeek 1MorningMondayDisciplineFocusSetSwimSpeed:WU: 4 x 50m FC Z2 15” recovery1000m total 50m back Z1 30” recoveryMain: 4 x 50m FC Z3 15” recovery50 m breast Z1 30” recovery4 x 50m FC pull Z4 15” recovery50m back Z1 30” recovery4 x 50m FC Z4 15” recovery50 m breast Z1 30” recoveryTuesdayWednesday SwimDisciplineFocusSetBikeEasy:45-60mins45-60 min Z2. Include 1 min spin ups (cadence 105) every 5 minutes. Can be done on road orindoors.RunEndurance: WU: 10 mins Z240 minsMain: 20 mins Z3WD: 10 mins Z2Endurance: WU: 200m FC Z21200m total Main: 5 x 200m FC Z3 20”Use pull buoy on numbers 2 and 4ThursdayIndoor bike Endurance: WU: 5 mins Z245 mins3 x 30” high cadence ( 100 RPM), 30” Z1 recovery3 X 30” Z4, 30” Z1 recovery2 mins Z2Main: 5 x (4 mins Z3, 2 mins Z1)FridayREST DAYSaturdayBike - runbrickEndurance& transitionrunBike: 60 mins Z3Run: 10 mins Z2SundayRunEndurance40 mins Z2 to Z3 – off road and hilly wimOpenwater:20 mins20 minute open water swim. Focus on sightingand getting used to wetsuit.

Week SwimSpeed:1250m totalWU: 4 x 50m FC Z2 15” recovery50m back Z1 30” recoveryMain: 4 x 50m FC Z3 15” recovery50 m breast Z1 30” recovery4 x 50m FC pull Z4 15” recovery50m back Z1 30” recovery4 x 50m FC Z4 15” recovery50 m breast Z1 30” recovery4 x 50m FC pull Z3 15”50 m breast Z1 30” recoveryBikeEasy:60 mins60 min Z2Include 1 min spin ups (cadence 105) every 5minutes. Can be done on road or indoors.RunSpeed:40 minsWU: 10 mins Z2Main: 15 mins Z3, 5 mins Z4WD: 5 mins Z2TuesdayWednesday SwimEndurance: WU: 200m FC Z21400m total Main: 6 x 200m FC Z3 20” recoveryUse pull buoy on numbers 2, 4 and 6Thursday6AfternoonFridayREST DAYSaturdayBike - runbrickEndurance& transitionrunBike: 70 mins Z3Run: 15 mins Z2SundayRunEndurance45 mins Z2 to Z3 – off road and hilly ifpossibleLucy Gossage 12 Week Optimum Triathlon Training Plan 03/2016Indoor bike Speed:50 minsWU: 5 mins Z23 x 30” high cadence ( 100 RPM), 30” Z1 recovery3 X 30” Z4, 30” Z1 recovery.2 mins Z2Main: 5 x (5 mins Z3, 2 mins Z1)Swim20-30 minute continuous open water swim.Focus on sighting and getting used to wetsuit.Openwater

Week 3MorningMondayDisciplineFocusSetSwimSpeed:WU: 4 x 100m as 75 FC Z2, 25 back 15”1400m total recoveryMain: 16 x 50m FC 15” recoveryOdds Z4Evens Z24 x 50m kick 15” recoveryTuesdayWednesday SwimDisciplineFocusSetBikeStrength:60 mins60 mins Z2Include 4 x 5min big gear efforts with high resistance and cadence around 60 (Z3)Can be done on road or indoors.RunEndurance: WU: 10 mins Z245 minsMain: 25 mins Z3.Every 5th minute run for 1 minute with highcadence ( 100 steps/minute)WD: 10 mins Z2Endurance: WU: 2 x (150m FC 20” recovery1600m total 150m as 25m back/25m breast 20”recovery)Main: 10 x 100m FC Z3 15” recovery.Use pull buoy on numbers 2, 4, 6, 8 and 10ThursdayIndoor bike Endurance: WU: 5 mins Z250 mins3 x 30” high cadence ( 100 RPM), 30” Z1 recovery3 X 30” Z5, 30” Z1 recovery2 mins Z2Main: 3 x (10 mins Z3, 2 mins Z1)FridayREST DAYSaturdayBike - runbrickEndurance& transitionrunBike: 80 mins Z3Run: 20 mins Z2SundayRunEndurance50 mins Z2 to Z3 – off road and hilly wimOpenwater: 2030 mins20-30 minute continuous open water swim. Focus on sighting and getting used to wetsuit.

Week 4 tDisciplineFocusSwimSpeed:1250m totalWU: 4 x 50m FC Z2 15” recovery2 x 50m kick 20” recovery50m backMain: 6 X 150m Z3 20”Odds FCEvens with pull buoySprint the 4th length within each 150mBikeEasy:45-60 min Z2. Include 1 min spin ups (cadence45-60 mins 105) every 5 minutes. Can be done on road orindoors.RunEndurance: WU: 10 mins Z230 minsMain: 10 mins as 5 mins Z3, 5 mins Z4WD: 10 mins Z2TuesdayWednesday SwimSetEndurance: WU: 200m FC Z21200m total Main: 5 x 200m FC Z3 20”Use pull buoy on numbers 2 and 4ThursdayFridayREST DAYSaturdayBike - runbrickEndurance& transitionrunBike: 60 mins Z3Run: 10 mins Z2SundayRunEndurance40 mins Z2 to Z3 – off road and hilly ifpossibleLucy Gossage 12 Week Optimum Triathlon Training Plan 03/2016Indoor bike Speed:45 minsWU: 5 mins Z23 x 30” high cadence ( 100 RPM), 30” Z1 recovery3 X 30” Z5, 30” Z1 recovery2 mins Z2Main: 5 x (3 mins Z3, 1 min Z4, 2 mins Z1)Swim20-30 minute continuous open water swim.Focus on sighting and getting used to wetsuit.Openwater: 2030 mins

Block 2 – Improving Speed and EnduranceWeek 5MorningMondayDisciplineFocusSetSwimSpeed:WU: 4 x 100m as 75m FC, 25m kick on1400m total back 20” recoveryMain: 2 x (5 x 100m FC). Go off the time ittook for the first 100m 10” recoveryEach 100m should get quicker so number4 is your target race pace and number 5 isflat outTuesdayWednesday SwimEndurance– 2000mtotalFridayREST DAYSaturdayBike - runbrickEndurance& transitionrunBike: 80 mins Z3 with 2 x 10 mins Z4 atsome pointRun: 15 mins with 5 mins Z2, 5 mins Z4, 5mins Z2SundayRunEndurance50 mins Z2 to Z3 – off road and hilly Strength:60 mins60 mins Z2Include 4 x 5min big gear efforts with high resistance and cadence around 60 (Z3). Can be doneon road or indoorsRunSpeed:40 minsWU: 10 mins Z2Main: 20 mins alternating 1 min Z4 1 min Z1WD: 10 mins Z2WU: 200m FC 20”. 200m alternating 50back, 50 breast.Main: 4 X 400m 45” recovery1st: FC Z32nd: FC pull Z33rd: FC alternating 50m Z3, 50m Z4Thursdaywattbike.comAfternoonIndoor bike Speed:45 minsWU: 5 mins Z23 x 30” high cadence ( 100 RPM), 30” Z1 recovery3 X 30” Z5, 30” Z1 recovery. 2 mins Z2Main: 5 x (1 min Z3, 3 mins Z4, 2 mins Z1)Swim30 mins. 10 min warm up. Then 5 x (1 min hard, 1min race pace, 1 min very easy). 5 min easy.Openwater: 30mins

Week SwimSpeed:2350mtotalWU: 400m continuous as 50m swim, 25mback, 25m breastMain: Repeat the following 3x:(20 x 25m 10” as 3 Z5, 1 Z2.100 Z1 FC. 50 Z2 kick)BikeEasy:45-60mins45-60 min Z2. Include 1 min spin ups (cadence 105) every 5 minutes. Can be done on road orindoors.RunSpeed:45 minsWU: 10 mins Z2Main: 25 mins alternating 1.5 min Z4 1 min Z1WD: 10 mins Z2TuesdayWednesday SwimEndurance:2200mtotalWU: 200m FC Z2Main: 5*400m 45” recovery1st: FC Z32nd: FC pull Z33rd: FC alternating 50m Z3, 50m Z44th: FC as 200m Z4, 200m Z3Thursday10AfternoonFridayREST DAYSaturdayBike - runbrickEndurance& transitionrunBike: 90 mins Z2-Z3, with 3 x 8 mins Z4Run: 20 mins as 10 mins Z4, 10 mins Z2SundayRunEndurance40 mins Z2 to Z3 – off road and hilly ifpossibleLucy Gossage 12 Week Optimum Triathlon Training Plan 03/2016Indoor bike Speed:50 minsWU: 5 mins Z23 x 30” high cadence ( 100 RPM), 30” Z1 recovery3 X 30” Z5, 30” Z1 recovery2 mins Z2Main: 5 x (1 min Z3, 4 mins Z4, 2 mins Z1)Swim40 minute swim.Include 3 practice starts.Openwater: 40mins