CPTri 2017-2018 Comprehensive Training Plan
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WeekMorningTIME (in hours)Afternoon
TIME (in hours)
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Week 8Swim: 3.75hrBike: 7hrRun: 3.5hr
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6-NovMonday
Endurance, Drills, Muscular Endurance (intermediate-volume LT set incl. timed 500 for HR Calibration?)
1.5
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7-NovTuesdayRecovery Endurance + Drills2Tempo Work + Drills/Strides0.75
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8-NovWednesdayTempo Work + Drills/Strides0.75Endurance (Recov), Drills1.25
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9-NovThursdayLong Hill Repeats2
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10-NovFriday
Hilly Endurance + Special Technique work
0.75Endurance, Force (Paddles + Pulling-focused), Drills, Fun!1Veterans Day
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11-NovSaturdayLong Wildflower Bike3Retreat
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12-NovSundayLong Wildflower Run1.25Retreat
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Week 9Swim: 4.5hrBike: 6.5hrRun: 3.50hr
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13-NovMonday
Endurance, Drills, Force, Muscular Endurance (intermediate-volume LT set incl. timed 500 or other dist for HR Calibration?)
1.5
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14-NovTuesdayRecovery Endurance + Drills2Tempo Work + Drills/Strides0.75
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15-NovWednesdayTempo Work + Drills/Strides0.75Endurance (Recov), Drills1.5
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16-NovThursdayInterval Repeats1.5
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17-NovFriday
Hilly Endurance + Special Technique work
0.75Endurance, Force (Paddles + Pulling-focused), Drills, Fun!1.5
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18-NovSaturdayLong Endurance Ride3
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19-NovSundayLong Sunday Run1.25
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Thanksgiving
Swim: 2.1hrBike: 2.5hrRun: 1.5hr***CPTri Coaching Team will still post workouts for this week to do on your own.
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20-NovMondayDrills-focused (Recov)0.5
Thanksgiving - Uncoached
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21-NovTuesdayRecovery Endurance1PT, Drills + Strides, Endurance (Recov)0.5
Thanksgiving - Uncoached
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22-NovWednesdayOFFOFFEndurance (Recov), Drills0.8
Thanksgiving - Uncoached
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23-NovThursdayRecovery Endurance1
Thanksgiving - Uncoached
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24-NovFriday
PT, Drills + Strides, Endurance (Recov)
0.5Endurance (Recov) , Drills0.8
Thanksgiving - Uncoached
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25-NovSaturdayRecovery Endurance1.5
Thanksgiving - Uncoached
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26-NovSundayPT, Drills + Strides, Endurance0.5
Thanksgiving - Uncoached
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Week 10Swim: 3.5hrBike: 6hrRun: 2.5hr
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27-NovMondayEndurance, Force (Paddles + Pulling-focused), Drills1.5
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28-NovTuesdayRecovery Endurance + Drills2Tempo Work + Drills/Strides0.75
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29-NovWednesdayTempo Work + Drills/Strides0.75Endurance (Recov), Force (Small), Drills1.25
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30-NovThursdayLong Hill Repeats2
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1-DecFriday
Endurance + Special Technique work
0.33Fall TTs0.75Time Trials
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2-DecSaturdayFall TTs2Time Trials
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3-DecSundayFall TTs0.67Time Trials
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Finals WeekSwim: 4hrBike: 7.25hrRun: 2.8hr***This week may be scaled back due to finals and the ensuing overload week portion, to be realistic
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4-DecMondayTBD1.5Finals - Uncoached
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5-DecTuesdayRecovery Endurance + Drills2Tempo Work + Drills/Strides0.75Finals - Uncoached
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6-DecWednesdayTempo Work + Drills/Strides0.75Endurance, Drills (Recov)1.5Finals - Uncoached
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7-DecThursdayInterval Repeats2Finals - Uncoached
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8-DecFriday
Endurance + Special Technique work
0.75Endurance, Drills, Force (Paddles + Pulling)1Finals - Uncoached
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9-DecSaturdayLong Endurance Ride3.25Overload
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10-DecSundayLong Sunday Destination Run1.33Overload
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OverloadSwim: 3hrBike: 3hrRun: 2hr
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11-DecMonday
Endurance, OW Skills, Force, Muscular Endurance (higher-volume LT set (Avila?))
1.5Overload
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12-DecTuesdayDestination Ride3Destination Run1Overload
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13-DecWednesdayDestination Run1Endurance, Drills, Force (Paddles + Pulling), Videotaping (Pool)1.5Overload
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14-DecThursday
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15-DecFriday
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16-DecSaturday
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17-DecSunday
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<<< A NOTE ABOUT TIMES LISTED FOR EACH WORKOUT >>>
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The swimmingtimse listed will generally exclude the 10' free-to-do-your-own warmup period that we hold.
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The bikingtimes listed will include warm up.
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The runningtimes listed will generally exclude warmup and PT in order to get at least 30' of continuous aerobic activity and benefit. (If you ease into a run by yourself outside of group practice, integrating at least a 10' warmup period, doing more than the time listed is not necessary. Exceptions will include Preparation, potentially Base I, recovery weeks, and the run coaches' discretion.
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Updated Fall 2017 Training Plan
Fall 2017 Training Plan
2017-2018 Big Picture
Focuses Explained
Training Blocks Explained
Training Blocks Goal Intensity Distributions
Zones for Everyone!
On Your Own? Example Abilities Workouts