CPTri 2017-2018 Comprehensive Training Plan
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Annual Training Plan - Adapted from Joe Friel's recommendations
* indicates the focus workout[s] for the respective sport[s] that week, if you attend it. Unless you've been self-coaching yourself for a while, or are working with a separate coach, we strongly urge you not to add additional focus workouts that week. That may set you up for plateauing instead of peaking, and the associated burnout. For School Start **500 hours/52 weeks = average of 9.6 hours training per week. 9-10 hours/week was the overwhelming average time that a healthy sample of May 2017 CPTri survey respondents estimated they'd have free for Fall Quarter. We structured week-to-week volume progressions to match this average. If you know you will not be able to afford, say, a 15 hour week on top of your other obligations and despite having a drastically lowered volume the week following, we recommend you try to cut back proportionally on all weekly hours to reach a max time what allows you 7-9hrs of sleep nightly but still has the noted progression pattern. This being stated, use common sense with this general training plan. The personal log is included in first tab, which can be imported so you can keep track of what you're doing, how you're feeling, and so Coach Jon and Stu can advise you if desired, via email or meetings.
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Start Date:
May 29, 2017~ indicates unstructured training; nothing hard - stay active and don't get fat
Swim
Bike
Run
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Athlete:
Cal Poly Triathlon - GeneralAll Weeks: in our planning, we assume an approx 3:5:2 ratio of S:B:R hoursSEFTMAPTTEFTMAPTTEFTMAPTT
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Annual Hours:
500**tnoeunoenoeunoenoeunoe
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Abridged Main Coaching Goals
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1Focus on our teaching roles as coaches constantly at every practice throughout the year by sharing our sport-specific knowledge with our athletes and ensuring they feel welcomedeuchceetuchceetuchceet
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2Improve communication and understanding of the training plan, training theory, and the importance of disciplined practice as a team in this "individual sport" through regular Thursday meeting presentations and coach-athlete interactions.nrenrrirenrrirenrri
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3Build well-rounded triathletes by integrating skill-focused practices throughout the year but especially during the fall, thus teaching sport-specific skills in addition to triathlon-racing specific skills. gaiEonaiEonaiEon
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Your Personal Goals (1-3) and Corresponding Objectives or Strategies?
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Wk #MondayRaces and Relevant CPTri Events / HolidaysPriorityPeriod (Summer Start)Weekly HoursPeriod
(School Start)
Weekly Hours
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15/29Transition~N/A, ideally don't do absolutely nothing.
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26/5~
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36/12Base 1 or 210
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46/19IM 70.3 Couer d'Alene12
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56/26Base 210.5 - 12.5
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67/313.5
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77/107
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87/17SLO TriCBase 313.5N/A
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97/2415
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107/317
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118/7Build 112.5
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128/1412.5
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138/21Oakland Triathlon Festival, SB TriathlonB7
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148/28Build 212
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159/4IM 70.3 Santa CruzB12
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169/11Cal Poly Fall Quarter - starts on Thurs, 9/147Transition/Prep~XXXXXX
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179/18Official Coached Practices Begin!Peak8.5-10.5Prep8.5AAXXXXXX
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189/25UC Berkeley BearathlonARace78.5AAXXXXXXXXX
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1910/2New Member BBQTransition~Base 110AAXXXXXX
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2010/9Scavenger HuntsTransition/Base 1~11.5AAXXXXXX
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2110/16UC Davis AggieathlonBBase 11313AAXXXXXXXXX
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2210/23SLO Gran Fondo Volunteering, UCSB Soccer Game77AAXXXXXX
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2310/30Alumni Weekend & Morro Bay TriCBase 210Base 210PEXXXXXXXXXXXX
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2411/6Retreat12.512.5PEXXXXXXXXXXXX
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2511/131414PEXXXXXXXXXXXX
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2611/20Thanksgiving Break77PEXXXXXX
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2711/27Fall TTsBase 2 and/or 311Base 2 and/or 311MEXXXXXXXXXXXXXXX
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2812/413.513.5MEXXXXXXXXXXXX
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2912/11Overload Week!15-1715-17MEXXXXXXXXXXXX
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3012/18Winter Break12-1712-17MEXXXXXXXXXXXX
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3112/25Winter Break12-1712-17SMXXXXXXXXXXXX
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321/1Winter Break12-1712-17SMXXXXXXXXXXXX
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331/89-129-12SMXXXXXXXXX
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341/15Duathlon! - can be switched with Winter TTs if needed CBuild 113Build 113SMXXXXXXXXX
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351/22Progressive1313SMXXXXXXXXX
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361/29Winter/Nats TTs! - can be switched with Du if needed1313SMXXXXXXXXXXXX
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372/5Heart & Soles*, Parents DinnerC8-108-10SMXXXXXX
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382/12UC San Diego Tritonman*BBuild 212Build 212SMXXXXXXXXX
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392/19UCLA Ironbruin*C1212SMXXXXXXXXX
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402/26Stanford Treeathlon*B7-97-9SMXXXXXXXXX
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413/5UCSB Kendra's Race* (Return to increasing volume, decreasing intensity)CBase 314Base 314SMXXXXXXXXXXXX
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423/121313SMXXXXXXXXXXXX
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433/19
Cal Poly MTS* (Cut back volume for next few weeks i.e. long rides/runs, focus on the focus workouts)
BBuild 210-12Build 210-12SMXXXXXXXXX
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443/26Spring Break, Training Camp (potentially, stay tuned)10-1210-12SMXXXXXXXXX
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454/2Aquathon!*10-1210-12SMXXXXXXXXX
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464/97-97-9SMXXXXXX
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474/16Peak - Nats / Build 2 WF8.5
Peak - Nats / Build 2 WF
8.5SMXXXXXXXXXXX
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484/23USAT Nationals* // SLO Half + Marathon VolunteeringARace - Nats / Peak - WF7Race - Nats / Peak - WF7SMXXXXXX
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494/30Wildflower*ARace - WF7Race - WF7SMXXXXXX
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505/7BanquetTransition~Transition~GBRIC!
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515/14Santa Barbara Ride*~~OOIPATE!!
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525/21Tour de Donut*~~TKEC!!
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2017-2018 Big Picture
April-May 2018 Training Plan
Dec-Mar 2018 Training Plan
Updated Fall 2017 Training Plan
Original Fall 2017 Training Plan
Focuses Explained
Training Blocks Explained
Training Blocks Goal Intensity Distributions
Zones for Everyone!
On Your Own? Example Abilities Workouts
 
 
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