ETA Coach LLC I 856.275.7035 I www.etacoach.com Created by Head Coach Jason Kilderry Coachjason@etacoach.com Basic 12-Week Olympic Triathlon Training Plan This 12-week Olympic triathlon plan was designed for the individual who has never done an Olympic distance triathlon before. The goal of this plan is to progress your training in a systematic fashion in hopes of preventing injury and finishing your first Olympic triathlon feeling great! Please keep in mind no two athletes are physically the same and each will respond differently to training. If you were interested in having a more individualized program for your upcoming race, feel free to contact us. ETA Coach Training Philosophy ETA coaches have a solid background in the sciences, allowing us to evaluate the latest research findings and apply what is sound to training. We would not suggest anything to our athletes that has not been scientifically validated and researched. Training Questions Educating athletes is a huge passion of ours, so please don t hesitate to ask us any questions. Feel free to send your training questions to: info@etacoach.com
Workouts Swim: All swim workouts will be based on time. I would suggest joining a local masters swim group or seek out swim lessons if you re uncomfortable in the pool. ETA Coach provides swim clinics and private lessons. If you re interested feel free to contact us. Bike: All bike workouts will be based on time. Run: All run workouts will be based on time. Brick: A brick workout is when you complete a back-to-back bike and run workout. All brick workouts will be based on time and incorporated every other week. Long Workout Recommendation You will notice that your long bike and run workouts are back to back on the weekends. If your schedule permits I would highly suggest that you do one of the longer workouts on the weekday (especially if your schedule for a brick workout that weekend). This way you don t have to do back-toback long workouts that could potentially lead to more accumulative fatigue. This fatigue could affect the quality of your weekly workouts. An easy way to do this would be to switch your shorter run on the weekday with your longer run on the weekend. Incorporating Rest Days and Periods Rest days should be complexly off. If you do not want to take off I would suggest taking a yoga class or adding another day of swim, bike, or run. The added workout should be the discipline that tends to be you re weakest. For example if swimming is not your strength, add a third day to help with improvement. When you feel you need some down time you should take 3 days and do the following 3-day cycle and then continue on with the training plan. Easy 10min Swim (400-800meters/yards) Easy 20min Bike Training Pace and Intensities What intensity or specific training zone should my swim, bike and runs be at? Specific training zones and intensities are unique to each person. There are many ways to gauge exercise intensity in the sport of triathlon such as heart rate, power, and velocity. I would suggest you listen to you body and go by feel for every workout. Every workout for this training plan should be carried out in an easy conversational pace. I do not feel comfortable giving specific heart rate, power, or velocity based training zones unless I have prescribed specific tests to determine these zones and know the athletes specific physiological make up.
Strength Training There are pros and cons to strength training and highly dependant upon the athletes individual s muscoskeletal make up. Therefore I do not feel comfortable advocating specific strength or trunk stability exercises in a one size fits all fashion. Key Notes Warming up and cooling down is key for any workout. Take 10min of easy running/walking/biking before and after each workout. If your familiar with active or dynamic based warm ups and cool downs I would highly suggest those as well. Whether you re a seasoned or beginner triathlete consistency is key to success! Best of luck, have fun, and happy training Coach Jason Kilderry
Basic 12-Week Olympic Triathlon Training Plan Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday 1 Bike: 30min. and 5min 2 50min Run. Bike: 40min. Bike 1 Hour and 15min + Run 30min
3 50min Run. Bike: 40min. and 15min 4 55min Run. Swim: 35min. 200 meter/yard Bike: 50min. Bike 1 Hour and 30min + Run 30min. 5 55min Run. Swim: 35min. 200 meter/yard Bike: 50min. 40min Run. swim into 400-600 meter/yard and 30min.
6 60min Run. 200 meter/yard Bike: 50min. 40min Run. swim into 400-600 meter/yard Bike 1 Hour and 45min + Run: 35min 7 60min Run. 300 meter/yard Bike: 60min. 40min Run. swim into 600-800 meter/yard and 45min 8 65min Run. 300 meter/yard Bike: 40min. swim into 600-800 meter/yard Bike: 2 Hours + Run: 40min Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday
9 65min Run. Swim: 45min. 300 meter/yard Bike: 60min. Swim: 50min. swim into 800-1000 meter/yard Bike: 2:15 Hours 10 70min Run. Swim: 45min. Bike: 60min. Swim: 50min. swim into 800-1000 meter/yard Bike: 2 Hours and 30min + Run: 45min 11 70min Run. Swim: 45min. Bike: 60min. Swim: 50min. swim into 800-1000 meter/yard and 45min
12 Bike: 30min. 20min Run. Easy 10-20min Swim or 20min Bike. Race