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Training Program
Set yourself a summers’ goal and take on the Geelong Olympic Distance Triathlon or the new URBAN 2.80.20 Long Course Tri!
This Training Program 9 week User Guide will help you achieve your aspirations and build yourself a healthy lifestyle!
developed by Sean Foster from Fluid Movement (coaching affiliate of the Geelong Multi Sport Festival) (m) 0421 020 805
(w) www.fluidmovements.com - www.melbournetriclub.com
Week 1 - 12 December, 2011
| Date | Day | Session details | ||
| Type | Total Duration | Main Set | ||
| 12/12/2011 | Mon (am) | |||
| Mon (pm) | ||||
| 12/13/2011 | Tue (am) | Swim | 20-45mins | 5-10 x 50m freestyle moderate with 30-60sec rest |
| Tue (pm) | Run | 25-50mins | 15-30mins moderate effort | |
| 12/14/2011 | Wed (am) | |||
| Wed (pm) | ||||
| 12/15/2011 | Thur (am) | Cycle | 30-60mins | 3-6 x (2mins moderate, 2mins easy) |
| Thur (pm) | Swim | 20-45mins | 3-5 x 200m moderate with 45-90sec rest | |
| 12/16/2011 | Fri (am) | Run (optional) | 20-30mins | Run easily to time |
| Fri (pm) | ||||
| 12/17/2011 | Sat (am) | Long Cycle | 1-2hrs | Ride easily |
| Sat (pm) | ||||
| 12/18/2011 | Sun (am) | Long Run | 40-60mins | Run easily, ideally on soft even trails |
Week 2 - 19 December, 2011
| Date | Day | Session details | ||
| Type | Total Duration | Main Set | ||
| 12/19/2011 | Mon (am) | |||
| Mon (pm) | ||||
| 12/20/2011 | Tue (am) | Swim | 20-45mins | 5-10 x 50m freestyle moderate with 30-60sec rest |
| Tue (pm) | Run | 25-50mins | 15-30mins (4mins moderate, 2mins easy) | |
| 12/21/2011 | Wed (am) | |||
| Wed (pm) | ||||
| 12/22/2011 | Thur (am) | Cycle | 30-60mins | 3-6 x (2mins moderate, 2mins easy) |
| Thur (pm) | Swim | 30-45mins | 3-5 x 200m moderate with 45-90sec rest | |
| 12/23/2011 | Fri (am) | Run | 20-30mins | Run easily to time |
| Fri (pm) | ||||
| 12/24/2011 | Sat (am) | Long Cycle | 1-2.5hrs | Ride easily |
| Sat (pm) | ||||
| 12/25/2011 | Sun (am) | Rest | ||
Week 3 - 26 December, 2011 - Adaptation
| Date | Day | Session details | ||
| Type | Total Duration | Main Set | ||
| 12/26/2011 | Mon (am) | Rest | ||
| Mon (pm) | ||||
| 12/27/2011 | Tue (am) | Swim | 20-45mins | 3-6 x 100m freestyle moderate with 40-75sec rest |
| Tue (pm) | Run | 25-50mins | Run easily to time | |
| 12/28/2011 | Wed (am) | |||
| Wed (pm) | ||||
| 12/29/2011 | Thur (am) | Cycle | 30-60mins | Ride at a moderate effort |
| Thur (pm) | Swim Open Water | 30-45mins | With Wetsuit on, swim easily | |
| 12/30/2011 | Fri (am) | Run | 20-30mins | Run easily to time |
| Fri (pm) | ||||
| 12/31/2011 | Sat (am) | Cycle/Run | 75- 120mins | Cycle 20-30k, and run 3-5km easily |
| Sat (pm) | ||||
| 1/1/2012 | Sun (am) | Rest | ||
Week 4 - 2 January, 2012
| Date | Day | Session details | ||
| Type | Total Duration | Main Set | ||
| 1/2/2012 | Mon (am) | |||
| Mon (pm) | Run | 25-50mins | 15-30mins moderate effort | |
| 1/3/2012 | Tue (am) | Swim | 20-45mins | 4-7 x 100m freestyle moderate with 40-75sec rest |
| Tue (pm) | ||||
| 1/4/2012 | Wed (am) | |||
| Wed (pm) | ||||
| 1/5/2012 | Thur (am) | Cycle | 30-60mins | 2-4 x (6mins moderate, 3mins easy) |
| Thur (pm) | Swim | 30-45mins | 500m to 700m alternating (50m moderate, 50m easy) | |
| 1/6/2012 | Fri (am) | Run | 20-30mins | Run easily to time |
| Fri (pm) | ||||
| 1/7/2012 | Sat (am) | Long Cycle | 1.5-2.5hrs | Ride easily |
| Sat (pm) | ||||
| 1/8/2012 | Sun (am) | Long Run | 40-75mins | Run easily, ideally on soft even trails |
| Sun (mid) | Swim (optional) | 30-45mins | With Wetsuit on, swim easily | |
Week 5 - 9 January, 2012
| Date | Day | Session details | ||
| Type | Total Duration | Main Set | ||
| 1/9/2012 | Mon (am) | Cycle | 30-60mins | Ride easily to time |
| Mon (pm) | ||||
| 1/10/2012 | Tue (am) | Swim | 20-45mins | 5-10 x 50m freestyle moderate with 30-60sec rest |
| Tue (pm) | Run | 25-50mins | 15-30mins (4mins moderate, 2mins easy) | |
| 1/11/2012 | Wed (am) | |||
| Wed (pm) | ||||
| 1/12/2012 | Thur (am) | Cycle | 30-60mins | 3-6 x (2mins moderate, 2mins easy) |
| Thur (pm) | Swim | 30-45mins | 3-5 x 200m moderate with 45-90sec rest | |
| 1/13/2012 | Fri (am) | Run | 20-30mins | Run easily to time |
| Fri (pm) | ||||
| 1/14/2012 | Sat (am) | Long Cycle | 1-2.5hrs | Ride easily |
| Sat (pm) | ||||
| 1/15/2012 | Sun (am) | Long Run | 45-90mins | Run easily, ideally on soft even trails |
| Sun (mid) | Swim (optional) | 30-45mins | With Wetsuit on, swim easily | |
Week 6 - 16 January, 2012 - Adaptation
| Date | Day | Session details | ||
| Type | Total Duration | Main Set | ||
| 1/16/2012 | Mon (am) | |||
| Mon (pm) | ||||
| 1/17/2012 | Tue (am) | Swim | 20-45mins | Swim continuously, stopping as little as possible |
| Tue (pm) | Run | 30-60mins | Easy long run | |
| 1/18/2012 | Wed (am) | |||
| Wed (pm) | ||||
| 1/19/2012 | Thur (am) | Cycle | 40-75mins | Ride moderately for half duration, half easy |
| Thur (pm) | Swim | 30-45mins | 500m to 700m alternating (100m moderate, 100m easy) | |
| 1/20/2012 | Fri (am) | Run | 30-45mins | Include 4-7 x 80m strides moderate with jogback recovery |
| Fri (pm) | Geelong Camp | |||
| 1/21/2012 | Sat (am) | Geelong Camp | ||
| Sat (mid) | Geelong Camp | |||
| 1/22/2012 | Sun (am) | Geelong Camp | ||
| Sun (mid) | Geelong Camp | |||
Week 7 - 23 January, 2012
| Date | Day | Session details | ||
| Type | Total Duration | Main Set | ||
| 1/23/2012 | Mon (am) | Cycle | 30-60mins | Include 4-6 x 300m builds with 600m recovery |
| Mon (pm) | ||||
| 1/24/2012 | Tue (am) | Swim | 30-50mins | 4-7 x 75m freestyle solid, 25m recovery with 40-75sec rest |
| Tue (pm) | Run | 30-60mins | 20-35mins building effort from moderate to solid | |
| 1/25/2012 | Wed (am) | |||
| Wed (pm) | ||||
| 1/26/2012 | Thur (am) | Cycle | 45-75mins | 2-4 x (6mins moderate, 3mins easy) |
| Thur (pm) | Swim | 30-45mins | 500m to 700m alternating (100m moderate, 50m easy) | |
| 1/27/2012 | Fri (am) | Run | 20-30mins | Run easily to time |
| Fri (pm) | ||||
| 1/28/2012 | Sat (am) | Long Cycle | 1.5-3.0hrs | Ride easily |
| Sat (pm) | ||||
| 1/29/2012 | Sun (am) | Long Run | 45-90mins | Run easily, ideally on soft even trails |
| Sun (mid) | Swim | 30-45mins | With Wetsuit on, swim easily | |
Week 8 - 30 January, 2012
| Date | Day | Session details | ||
| Type | Total Duration | Main Set | ||
| 1/30/2012 | Mon (am) | Cycle | 30-60mins | Ride easily to time |
| Mon (pm) | ||||
| 1/31/2012 | Tue (am) | Swim | 30-50mins | 5-10 x 50m freestyle moderate with 30-60sec rest |
| Tue (pm) | Run | 30-60mins | 15-30mins (4mins moderate, 2mins easy) | |
| 2/1/2012 | Wed (am) | |||
| Wed (pm) | ||||
| 2/2/2012 | Thur (am) | Rest | ||
| Thur (pm) | ||||
| 2/3/2012 | Fri (am) | Run | 20-30mins | Run easily to time |
| Fri (pm) | ||||
| 2/4/2012 | Sat (am) | Long Cycle | 1.5-3.0hrs | Ride easily |
| Sat (pm) | ||||
| 2/5/2012 | Sun (am) | Long Run | 45-90mins | Run easily, ideally on soft even trails |
| Sun (mid) | Swim | 30-45mins | With Wetsuit on, swim easily | |
Week 9 - 5 Febuary, 2012 - Taper (race week)
| Date | Day | Session details | ||
| Type | Total Duration | Main Set | ||
| 2/6/2012 | Mon (am) | |||
| Mon (pm) | ||||
| 2/7/2012 | Tue (am) | Swim | 30-50mins | Open Water Swim easily in wetsuits |
| Tue (pm) | Run | 20-35mins | Run easily | |
| 2/8/2012 | Wed (am) | Cycle | 30-60mins | Ride easily |
| Wed (pm) | ||||
| 2/9/2012 | Thur (am) | Swim (optional) | 20-30mins | Easy swim - possibly include some moderate 25m builds |
| Thur (pm) | Run (optional) | 20-30mins | Go for an easy walk or jog, if tired rest | |
| 2/10/2012 | Fri (am) | |||
| Fri (pm) | ||||
| Sat (am) | ||||
| Sat (pm) | ||||
| 2/11/2012 | Sun (am) | Geelong Olympic | ||
| Sun (mid) | ||||
