Updated 2014 Race Season Training Plan

W1:

S: MonticelloMan Triathlon!!!

M: Rest

T: Swim: Z2 + pulling w/ paddles (4000)

W: Run: 45' Z2

T: Cycle: 2 hr. Z2

F: Swim: RDP

S: Cycle: 3 hr. Z2 | Run: 90' Z2

W2:

S: Swim: Z2 + pulling w/ paddles (4000-5000) | Cycle: Strength (W1)

M: Swim: Skills & Technique (2000)...Z1 effort

T: Cycle: 2 hr. Pace (W1)

W: Run: Track Work

T: Brick: •        30 minute cycling warm-up

•          30 minute bike at race pace

•          15 minute run at race pace

•          3 minute rest

•          Repeat 2 times

•          20 minute running cool-down

F: Swim: RDP

S: Cycle: 3.5 hr. Z2 | Run: 1 hr. 45' Z2

W3:

S: Swim: Z2 + pulling w/ paddles (4000-5000) | Cycle: Strength (W2)

M: Swim: Skills & Technique (2000)...Z1 effort

T: Cycle: 2.5 hr. Pace (W2)

W: Run: Track Work

T: Brick: •        30 minute cycling warm-up

•          30 minute bike at race pace

•          15 minute run at race pace

•          3 minute rest

•          Repeat 2 times

•          20 minute running cool-down

F: Swim: RDP

S: Cycle: 4 hr. Z2 | Run: 2 hr. Z2

W4:

S: Swim: Z2 + pulling w/ paddles (4000-5000) | Cycle: Strength (W3)

M: Swim: Skills & Technique (2000)...Z1 effort

T: Cycle: 3 hr. Pace (W3)

W: Run: Track Work

T: Cycle: Brick: •         30 minute cycling warm-up

•          30 minute bike at race pace

•          15 minute run at race pace

•          3 minute rest

•          Repeat 2 times

•          20 minute running cool-down

F: Swim RDP

S: Cycle: 4.5 hr. Z2 | Run: 2 hr. Z2

W5:

S: Swim: Z2 + pulling w/ paddles (4000-5000) | Cycle: Strength (W4)

M: Swim: Skills & Technique (2000)...Z1 effort

T: Cycle: 3 hr. Pace (W4)

W: Run: Track Work

T: Time Trials: 13.1

F: Swim: Z2 + pulling w/ paddles

S: Rest

W6:

S: Northface Endurance Challenge!!!

M: Rest

T: Swim: Z2 + pulling w/ paddles

W: Run: 45' Z2

T: Cycle: 3 hr. Z2

F: Swim: RDP

S: Cycle: 5 hr. Z2 | Run: 90' Z2

W7: Peak Weak...Toughest of Season

S: Swim: 400 TT; 1000 x 2 fast; 400 TT

M: Cycle: 60' Anaerobic Training

T: Run: Track Work

W: Cycle: 60' Anaerobic Training

T: Run: Track Work

F: Rest

S: Time Trials: 4000yd S

W8:

S: Time Trials: 56m C + 13.1m R

M: Rest

T: Swim: Z2 aerobic

W: Run: 45' Aerobic

T: Time Trials: 750m S

F: Time Trials: 12.4m C + 5K R

S: Rest

W9:

S: Montclair Triathlon!!!

M: Rest

T: Swim: Z2 aerobic + pulling w/ paddles

W: Run: 45' Z2

T: Cycle:

F: Swim: RDP

S: Cycle: 5 hr. Z2 | Run: 2 hr. Z2