WINteR training TRAININGZONE. BuILD your EnDuranCE, STrEnGTH and TECHnIQuE THIS WInTEr, WITH THIS 12-WEEK PLan TO GET you FIGHTInG FIT FOr next SEaSOn

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1 TRAININGZONE The plan olympic triathlon WINteR training BuILD your EnDuranCE, STrEnGTH and TECHnIQuE THIS WInTEr, WITH THIS 12-WEEK PLan TO GET you FIGHTInG FIT FOr next SEaSOn Meet the expert Spencer Smith Smith is a coach and elite triathlete. He s won two ITU world championships, two Ironmans and was a professional cyclist THIS IS the first half of a 24-week training plan for Olympic-distance triathlons (1.5km swim, 40km bike, 10km run). The idea is that by the time you ve finished all 24 weeks, you ll be super fit and ready to race. These first 12 weeks cover the worst of the winter, so that by the time you start part two, the spring will be in sight. This winter phase mostly consists of strength, endurance and technique work. The key to the first few weeks of any training programme is patience. It is not a sprint, but a marathon. More often than not, athletes start their training programme with such excitement and vigour that they get themselves into difficulty within the first few weeks. It s good to be excited about preparing yourself for the new season and the challenges that lie ahead. Just don t let them get the best of you in the early stages. This training programme should cover all the bases to get your body out of hibernation. In saying that, a training programme is a very personal affair and if you find that you need to change it to fit your lifestyle or ability then do so. I always say that a programme is only a guide and nothing should be carved in stone. Over the coming weeks, the best way to achieve success is by listening to your body. Be realistic, be patient. On first looks, this training plan may look complex. Check out the key and the simple Training Zones on the opposite page and all will soon become clear. And keep an eye out for the second part of this plan that will appear in issue 52 of Triathlon Plus. is this plan for you? Before beginning this plan you should already be able to: Swim 400m non-stop Ride your bike for at least 90 minutes Run for at least 45 minutes How it works your 12-W PLaeNek Photos James Lampard Get your guide ready to go Part 1 - Strength/ Cut out the guide following the dotted outline Fold the guide in quarters using the fold guides Now carry it with you for reference while training endurance/ Tec hnique OLYMPIC TRIA HLO N WINTER TRAINTIN G BUILD YOUR ENDUR ANCE, STRENGTH AN TECHNIQUE THIS WIN TER IN TIME FOR SPRD ING 84 TRI49.zone_plan.indd 84 january /29/12 10:54 AM

2 The plan Olympic distance your 12-Week PLaN KEY CONSIDERATIONS 1Flexibility vs consistency Consistent training is the key to improving your speed and fitness. Follow the training plan as far as possible and if you need to move sessions around, aim not to leave yourself with back to back hard sessions. Listen to your body and take a rest day when you need it. Part 1: Strength/ endurance/ Technique OLYMPIC TRIATHLON WINTER TRAINING BUILD YOUR ENDURANCE, STRENGTH AND TECHNIQUE THIS WINTER IN TIME FOR SPRING TRAINING ZONES THESE TRAINING zones show you how hard to go during each session on the training plan. Try to work to the prescribed Training Zones explained below as these will help you train at the right intensity for each session. This will help to develop specific aspects of your fitness, as well as making sure you don t overdo it. You can either estimate your intensity, using the Training Zone descriptions, or use a heart-rate monitor for a more precise measure. If you use a heart-rate monitor, use the percentages provided, and subtract them from your maximum heart rate to calculate your zones. Tools like cycle power meters and GPS watches will also help track your training progress. These training zones are only a guide, so don t worry about being overly precise with heart rates because they ll fluctuate anyway. Be mindful of your training intensity and pacing but, more importantly, be consistent, get out there and enjoy your training. Zone 1 (Z1) Active recovery 60 to 65% of your maximum heart rate. If 1 is your easiest intensity and 10 is your hardest, this zone should feel between 2 and 5 Zone 2 (Z2) Endurance pace 65 to 75% of your maximum heart rate. If 1 is easiest and 10 is hardest, this zone should feel like somewhere between 5 and 7 Zone 3 (Z3) Tempo pace 75% to 80% of your maximum heart rate. If 1 is easiest and 10 is the hardest, this zone should feel like an 8 Zone 4 (Z4) Race pace 80 to 90% of your maximum heart rate. If 1 is easiest and 10 is the hardest, this zone should feel like a 9 or above LOG your training FRee TRAINING.TRIRADAR.COM 2 Recovery This means taking rest days, stretching after sessions, eating and drinking correctly and getting regular/appropriate sleep. These are the times when your body adapts to the training you ve done. 3Conditioning to prevent injury Support your swim, bike and run training with appropriate strength and conditioning training and sports massage. This can be integrated into warm-up and recovery work. 4Nutrition and hydration Optimise your general diet and hydration. Practise your race nutrition and hydration on longer race-paced training sessions. If appropriate, aim to lose weight and body fat early in base phases of the programme rather than just before race day. 5Race pace Establish your realistic race paces for each discipline over the Olympic race distance and then train accordingly. The plan includes Test Weeks to help you do this. 6Enjoyment and balance Make sure you enjoy it! Triathlon training is a significant commitment and you need to balance its demands with the other aspects of your life. KEY: WU Warm up, WD Warm down, MAIN Main set, FC Front crawl, KICK Legs only, RPM Pedal revolutions per minute, MOD Moderate intensity, BUILD Gradually increase the intensity of each rep within a set, PULL Front crawl with a pull float between thighs, RI Rest interval, 1-ARM Front crawl using one arm only, FIST Swim FC with clenched fists, DOG Doggy paddle, SCULL Kick with arms held out in front, BAND Front crawl with a rubber band or inner-tube tied around ankles, BILATERAL Breathe every three strokes, FINS FC wearing fins PADDLES FC wearing hand-paddles EXAMPLE STRENGTH AND CONDITIONING SESSION: You should aim to incorporate one or two strength and conditioning sessions into your weekly training. Feel free to adapt this example, or try a gym circuit training class instead. WU 5mins skipping followed by 2 sets of 15 reps of walking lunge steps with upper body twist MAIN Lower body: squats / single leg ¼ squats / dumbell lunges to front, side and back / calf raises / glute clams 2 sets x reps Upper body: seated row / rotator cuff rotations with bands / back + side extensions + core exercises of choice 2 sets x reps january

3 TRAININGZONE week 01 week 02 building your base 1 Swim 1,400m WU 10mins FC easy, 200m PULL, 200m KICK with fins easy, 200m FC as 25m easy/25m MOD MAIN All off 15secs RI: 3x100m FC breathing 3 5 times per 25m, 4x50m as 25m FISTS/25m FC, 8x25m FC as 1 Arm/25m swim choice WD 100m easy building your base 2 Swim 2,000m WU 8x50m off 15secs RI MAIN 10x100m FC, odd lengths easy, evens moderate +20secs RI, 8x50m PULL Z2 +15secs RI Bike 1hr WU 10mins Z1/low Z2 100RPM+ MAIN 40mins Z2 95RPM+ WD 10mins easy at 100RPM+ Swim 2,200m WU 8x50m BUILD +20 secs RI, 2mins rest MAIN Z2 to Z3: 5x100m PULL +15secs RI, 50m easy FC +1 min RI, 500m PULL+paddles, 50m easy FC +2mins RI, 5x100m PULL +10secs RI Bike 90 minutes WU 30mins easy in Z1, small gears, 95RPM+ MAIN 45mins in Z1/low Z2 95RPM+ WD 15mins easy in small gears, 100RPM+ Run 1 hour WU 5mins easy, 5mins steady (low Z2) MAIN 45mins steady aerobic at low Z2 but every 10th minute include a minute pick-up in Z3 WD 5mins easy jog Bike 60 minutes WU 10mins Z1/Z2 at 100RPM+ MAIN Z2: 40mins as 2x (10mins below 70RPM/10mins above 100RPM) WD 10mins at 100RPM+ Swim 2,000m WU 8x50m BUILD +20 secs RI, 2mins rest MAIN Z2: 5x100m PULL +15 secs RI, 50m easy FC +1 min RI, 500m PULL+paddles, 50m easy FC +2mins RI, 5x100m PULL +10secs RI Bike 2hrs WU 30mins Z1, small gears MAIN 1hr 15mins low Z2, 95RPM+ WD 15mins easy, small gears, 100RPM+ Run 1hr 15 minutes mixed terrain WU 5mins easy, 5mins steady MAIN 60mins steady aerobic in Z2 but every 10th minute include a minute pick-up in Z3 WD 5mins easy jog Swim 1,800m (post run recovery swim) WU 500m FC easy MAIN 1,000m FC pull+paddles pick up pace for 25m every fourth 25m WD 4x75m easy+10secs RI week 03 week 04 recovery week building your base 4 stretching or yoga Swim 2,000m WU 200m FC, 100m KICK, 200m PULL MAIN Race simulation 15x100m FC+10secs RI (each 100m slightly faster than the one before), 1min rest, 8x50m FC hard +10secs RI, 1min rest, 4x25m FC hard+30secs RI WD 200m easy Run 40 minutes WU 5mins easy jog, 5mins steady jog MAIN 8x1min slowly increasing pace over the 60secs to race pace+60secs jog RI. Think FORM WD 5mins jog Run 40minutes WU 5mins easy jog/5mins in low Z2 MAIN 4x5mins at mid to upper Z2 + 2mins jog rests WD 4mins jog Bike 1 hour 10mins WU 15mins easy, at 95RPM+ MAIN 4x(5mins in low Z2 at 95RPM+, 5mins mid Z2) WD 15mins easy spin at 100RPM+ Swim 1,900m WU 500m easy, your choice strokes MAIN 10x100m as 25m easy bilateral/25m FIST/50m easy FC+10secs RI, 8x25m with band+paddles+10secs RI Run 25 minutes easy as active recovery Bike/Run Brick 2hrs 10mins Bike 1hr 45mins in Z1/Z2 small gears, just do the time. Into run 25mins as 5mins easy, 15mins Z2, 5mins easy Run 1hr 5mins mixed terrain WU 5mins easy, 5mins steady MAIN 50mins steady aerobic in Z2 WD 5mins easy jog Swim 1,850m (post run recovery swim) WU 3x100m FC easy+10secs RI MAIN 12x25m FC, 6x75m FC with fins+15secs RI as (25m FIST, 25m FC easy/ 25m FC fast), 5x100m PULL moderate+10secs RI WD 4x75m easy +10secs RI Bike 1hr WU 5mins in Z1 MAIN 4x10mins as gradually build effort throughout each 10mins (starting from Z1, finishing in upper Z2). Do each 5th minute at low cadence (70RPM) WD 5mins easy. Run 30 minutes Swim 2,750m WU 4x100m FC easy +30secs, 6x75m FC +10secs RI as (25m steady/25m hard/25m steady), 6x50m PULL+10secs RI MAIN 5x200m PULL+paddles, each rep faster than the previous+20secs RI, 50m easy, 4x50m KICK +10secs RI, 100m easy, 3x50m FC hard+1mins RI Bike/Run Brick 2hrs 45mins Bike 2hr 15mins in low Z2, small gears. Into run 30mins as 5mins easy, 20mins Z2, 5mins easy Run 1hr 20mins mixed terrain WU 5mins easy, 5mins steady MAIN 60mins steady aerobic in Z2 but every 10th minute include a minute pick-up in Z3 WD 10mins easy jog Swim 1,800m (post run recovery swim) WU 500m FC easy MAIN 1,000m PULL+paddles with every fourth 25m at tempo WD 4x75m FC easy+10secs RI 86 january 2013

4 The plan Olympic distance week 05 week 06 building your base 5 Swim 1,950m WU 200m FC easy, 5x50m FIST/easy+10secs RI MAIN 5x100m FC MOD+15secs RI, 500m FC (at same speed as the previous 500m), 2mins rest, 100m FC easy, 5x100m FC hard +10secs RI WD 200m easy test week Run 65mins WU 10mins in Z1, 10mins low Z2, 10mins mid Z2 MAIN 25mins upper Z2 with last 5mins in Z3 if legs are cooperating WD 10mins jog Swim test 1,750m WU 8x50m FC, each slightly faster than the last, 50m FC easy MAIN 10x100m FC consistently hard +10secs RI. Tip: Don t do the first two reps too hard! Record your total time for 1,000m and subtract the total rest. Then divide by 10 to get your average pace per 100m WD 300m FC easy Bike 65mins WU 5mins in Z1 at 90RPM+, 5mins in low Z2 at 95RPM+, 5mins in mid Z2 at 95RPM, 1min rest MAIN 4x5mins as (2mins30secs in low Z3, 2mins 30secs in mid Z3 at 90RPM+) +5mins RI at low Z2 WD 10mins at 100RPM+ (small gears) Swim 2,500m WU 300m FC, 200m KICK MAIN 4x200m as (150m FC,50m KICK) +30secs RI, 16x25m each 50m faster than the one before+15secs RI, 1min rest, 600m PULL each 50m faster than the one before Bike/Run Brick 2hrs 45mins WU Bike 30mins Z1 at 100RPM+, 30mins low Z2 at 100RPM+ MAIN 4x5mins in upper Z2 with last one in Z3, all at 95RPM+, with 5mins RI WD 20mins easy spin into run 30mins as 5mins easy, 20mins Z2, 5mins easy Run 1hr 15 mins mixed terrain WU 5mins Z1, 5mins low Z2, 5mins mid Z2 MAIN 1hr 10mins in low Z2 but every 10th minute include a minute pick-up in low Z3 WD 5mins jog Swim 1,800m (post run recovery swim) WU 400m PULL easy, 100m KICK easy MAIN 400m FC MOD +30secs RI, 300m PULL easy +20secs RI, 200m FC hard +10secs RI, 100m PULL easy WD 4x75m FC easy +10secs RI Bike/Run Brick 1hour 20mins Bike 5mins in Z1 100RPM+, 50mins in low Z2 95RPM+, 5mins in Z1 100RPM+ into run 20mins easy (Z1 to Z2) Swim 1,800m WU 5x100m as FC, PULL, DRILL/FC, KICK, FC MAIN All at race pace: 50m FC,10secs rest, 100m PULL, 20secs rest, 400m FC, 1min rest, 200m PULL, 20secs rest, 100m FC, 10secs rest, 50m PULL/KICK 200m as (alternating 25m easy, 25m sprint) Run 20 minutes easy as active recovery Bike/Run Brick (benchmark TT) WU 15mins building pace from Z1 to Z3 MAIN Timed 25miles on a course similar to the one you ll eventually race WD Run 20mins easy Run 5km or 10km race/tt Do a race or a timed 5km or 10km route. The aim is to run approx 5secs per mile faster than your triathlon race pace. Don t expect too much though, as we re only six weeks into the training. We ll revisit this test. week 07 Swim 2,550m WU 200m FC easy, 100m KICK, 200m PULL, 100m KICK MAIN 8x50m BUILD (1st slow to 8th fast) +30secs RI, 400m FC timed+90secs RI, 100m FC easy, 400m PULL timed+90secs RI, 100m FC easy, 200m FC timed+1min RI, 100m FC easy, 200m PULL timed WD 300m FC easy concentrating on stroke week 08 building your base 7 building your base 8 Swim 2,300m WU 400m FC, 300m PULL, 200m KICK MAIN 300m FC fast +30secs RI, 2x200m PULL MOD +15secs RI, 300m FC fast +30secs RI, 100m PULL easy, 200m FC fast WD 100m easy, stroke of choice Run 65mins WU 10mins in Z1, 10mins low Z2, 10mins mid Z2 MAIN 3x10mins in upper Z2 WD 5mins jog Run approx 50mins WU 10mins in Z1/Z2, 5mins in Z2/Z3 MAIN 3x1mile 5-10 seconds faster than race pace +3mins RI WD 10mins easy jog Bike/Run Brick 1hour 20mins WU Bike 10mins in Z1/Z2 MAIN 3x10mins in low Z3 +5mins recoveries in Z2 WD Run 30mins easy (Z1 to Z2) Swim 2,500m WU 6x75m FC+20secs RI MAIN 2x200m FC easy+20secs RI, 100m PULL MOD+20 secs RI, 2x200m FC easy+20secs RI, 100m PULL MOD+20 secs RI, 2x300m FC easy+30secs RI, 100m PULL MOD+20 secs RI WD 6x75m as (50m FC, 25m BACK) +20secs RI Bike/Run Brick 3hrs 25mins WU Bike 1hour as (30mins Z1, 30mins low Z2) MAIN 6x5mins in upper Z2 +5mins recoveries in lower Z2, 35mins in lower Z2 WD 30mins in upper Z1 into run 30mins as 5mins easy, 20mins Z2, 5mins easy Bike/Run Brick 3hrs 25mins WU Bike 1hour as (30mins Z1, 30mins low Z2) MAIN 6x5mins in upper Z2 +5mins recoveries in lower Z2, 35mins in lower Z2 WD 30mins in upper Z1 into run 30mins as 5mins easy, 20mins Z2, 5mins easy Swim 1,850m (post run recovery swim) WU 200m KICK easy, 200m PULL easy, 100m KICK easy MAIN 400m FC MOD +30secs RI, 300m PULL easy +20secs RI, 200m FC hard +10secs RI, 100m PULL easy WD 2x150m your choice of stroke +10secs RI Bike/Run Brick WU Bike 15mins in Z1 MAIN 1min in Z3 on tri bars +45secs recovery in Z2, 2mins in Z3+90secs recovery in Z2, 3mins in Z3+2mins recovery in Z2 x3 WD 20mins easy run Swim 2,500m WU 6x75m FC easy+20secs RI MAIN 400m FC easy+20 secs RI, 300m PULL MOD+20secs RI, 200m FC fast+20 secs RI, 100m PULL easy+20 secs RI, 2x300m FC (1st 300m MOD, 2nd 300m fast) +30secs RI WD 6x75m as (50m FC, 25m BACK) +20secs RI Bike/Run Brick 3hrs Bike 2hrs 30mins in Z2, with 5mins in Z3 every 30mins into run 30mins as 5mins easy, 20mins Z2, 5mins easy Run 1hr 35mins mixed terrain WU 5mins Z1, 5mins low Z2, 5mins mid Z2 MAIN 1hr 20mins in low Z2 but every 10th minute include a minute pick-up in low Z3 WD 5mins jog Swim 1,850m (post run recovery swim) WU 400m PULL easy, 100m KICK easy MAIN 400m FC MOD+30secs RI, 300m PULL easy+20secs RI, 200m FC hard+10secs RI, 100m PULL easy WD 4x75m FC easy+10secs RI january

5 TRAININGZONE week 09 week 10 recovery week building your base 10 stretching or yoga Swim 2,200m WU 200m FC, 100m KICK, 100m PULL, 100m KICK, 100m FC MAIN 2x250m FC as (100m MOD, 50m FAST, 100m MOD) +30secs RI. 4x150m FC as (50m MOD, 50m FAST,50m MOD) + 20secs RI. 4x100m as (25m MOD,50m Fast, 25m MOD) +15 secs RI Swim 2,300m Run 1 hour WU 10mins in Z1/Z2, 5mins in Z2/Z3 MAIN 7x3mins in Z3 +3mins recovery jogs in lower Z2 WD 6mins easy jog Bike 1hour 15 WU 30mins bike in Z1/Z2 MAIN 3x (10mins in Z2 at 60RPM with big gears, 2mins easy) WD 10mins easy at 100RPM Swim 2,100m WU 400m FC easy MAIN 3x400m FC each 400m faster than the one before. Start off easy. 2mins rest. 4x100m KICK hard +30secs RI WD 100m easy choice Run 25 minutes easy as active recovery Bike/Run Brick 1 hrs 40mins Bike 1hr 15mins in Z1/Z2 small gears, just do the time. Into run 25mins as 5mins easy, 15mins Z2, 5mins easy Swim 1,850m (post run recovery swim) WU 3x100m FC easy +10secs RI MAIN 12x25m FC, 6x75m FC with fins+15secs RI as (25m FIST/ 25m FC easy/ 25m FC fast), 5x100m PULL moderate+10secs RI WD 4x75m easy+10secs RI Bike/Run Brick WU Bike 15mins in Z1 MAIN (1min at 110RPM/30secs easy, 2mins high at 110RPM/1min easy, 3mins at 110RPM/90secs easy, 4mins at 110RPM/2mins easy) x3 WD 25mins easy run Swim 2,650m 1hr 25 mins WU 300m FC, 300m KICK MAIN 3x150m FC easy +10secs RI, 200m KICK fast, 3x150m FC MOD+15secs RI, 200m KICK MOD, 3x150m FC fast+30secs RI, 200m KICK easy Bike/Run Brick 3hrs Bike 2hrs 30mins in Z2, including 3x15mins in Z3. Into run 30mins as 5mins easy, 20mins Z2, 5mins easy Run 1hr 15 minutes mixed terrain all in Z2, except include a 15mins tempo effort in Z3 Swim 1,800m (post run recovery swim) WU 400m PULL easy, 100m KICK easy MAIN 400m FC MOD+30secs RI, 300m PULL easy+20secs RI, 200m FC hard+10secs RI, 100m PULL easy WD 4x75m FC easy+10secs RI week 11 week 12 building your base 11 test week Swim 2,800m WU 300m FC, 300m KICK, 300m PULL, 200m FC, 200m KICK, 200m PULL MAIN 1,000m FC each 200m slightly faster than the previous WD 300 easy Run 1 hour WU 15mins in Z1/Z2 MAIN 35mins as (20mins in upper Z2, 10mins in mid Z3, 5mins just below race pace) WD 10mins easy jog Swim test 1,750m WU 8x50m FC, each slightly faster than the last, 50m FC easy MAIN 10x100m FC consistently hard+10secs RI. Tip: Don t do the first two too hard. Record your total time for 1,000m and subtract the total rest. Then divide by 10 to get your average pace per 100m WD 300m FC easy Run 1 hour WU 15mins in Z1/Z2 MAIN 35mins as (20mins in upper Z2, 10mins in mid Z3, 5mins just below race pace) WD 10mins easy jog Swim 2,600m WU 2x200m FC easy, 4x25m FC max distance per stroke+15secs RI MAIN 2x250m FC MOD+15secs RI, 4x50m as (25mDRILL, 25m BUILD)+15secs RI, 2x200m FC MOD+15secs RI, 4x50m as (25m FIST, 25m BUILD)+15secs RI, 2x150m FC at Olympic distance race pace+15secs RI, 200m KICK Bike/Run Brick 3hrs WU Bike 1hour in Z2 MAIN 6x3mins as (1min in Z2, 1min in Z3, 1min in Z4+3mins recoveries). 1hr in upper Z2 at 70RPM WD Run 30mins mainly in Z2 but including 3x1mins in Z3 Run 1hour 15 minutes mixed terrain all in Z2, except include a 15mins tempo effort in Z3 Bike/Run Brick 1hour 20mins Bike 5mins in Z1 at 100RPM+, 50mins in low Z2 at 95RPM+, 5mins in Z1 at 100RPM+ into run 20mins easy (Z1 to Z2) Swim 2,500m WU 300m FC, 300m KICK MAIN 6x150m FC (do each 150 fractionally faster than the one before) +20secs RI, 1 minute rest, 6x100m FC (do each 100m faster than the one before) +15secs RI,1 min rest, 6x50m FC (do each 50m slightly faster than the one before) +10secs RI Run 20 minutes easy as active recovery Bike/Run Brick (benchmark TT) WU 15mins building pace from Z1 to Z3 MAIN Timed 25miles on a course similar to the one you ll eventually race WD Run 20mins easy Run 5km or 10km race/tt Do a race or a timed 5km or 10km route. The aim is to run approx 5secs per mile faster than your triathlon race pace. Don t expect too much though, as we re only 12 weeks into the training. We ll revisit this test. 88 january 2013