Your Cause Sports, Triathlon free plan. by, EK Endurance Coaching
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CustomSwim : Endurance SwimBike : Ride the bike to and from work.Day Off : Take 15' to stretch lightly.Swim : Endurance SwimBike : Easy rideDay Off : Take 15' to stretch lightly.
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Workout Description:Planned Time: 0:30:00Workout Description:Planned Time: 0:45:00Workout Description:Workout Description:Planned Time: 0:30:00Workout Description:Planned Time: 0:45:00Workout Description:Workout Description:
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OFF:time to find a pool or the local swimming hole. with a group is best. take your time. work on being smooth in the water. breathing from alternate sides and going straight!just getting used to the bike. handling skills are key!Use your free time to maintain some flexibility!time to find a pool or the local swimming hole. with a group is best. take your time. work on being smooth in the water. breathing from alternate sides and going straight!or longer if you feel up to it. keep the pace realxed focus on having a relaxed upper body and pedaling smooth circles with the legs.Use your free time to maintain some flexibility!
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get all your stuff. make sure you bike works. got cycling shorts? Helmet, water bottles, spare tube? running shorts, etc... everything you may need. make a trip to a local tri or bike shop to fill in some gaps. ask your friends or the new team for advise on basic equ.get comfortable to clipping in and out. stopping and starting, etc.
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Planned: Swim: 1:00:00Bike: 1:30:00 Total: 2:30:00
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Day Off : Take 15' to stretch lightly.Bike : ThresholdDay Off : Take 15' to stretch lightly.Run : endurance runSwim : Endurance SwimBike : Easy rideDay Off : Take 15' to stretch lightly.
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Workout Description:Planned Time: 1:00:00Workout Description:Workout Description:Planned Time: 0:20:00Workout Description:Planned Time: 0:30:00Workout Description:Planned Time: 1:00:00Workout Description:Workout Description:
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Use your free time to maintain some flexibility!TEST: time to get some training zones. warm up well. 15' at least include a few hard 1' efforts. find an uninterrupted stretch of road and ride for 30'. steady, all out, effort. record your HR and perceived excretion for the last 20' of the test. Ride home easy to cool down.Use your free time to maintain some flexibility!First run: keep it easy. don't be affraid to walk if you need.time to find a pool or the local swimming hole. with a group is best. take your time. work on being smooth in the water. breathing from alternate sides and going straight!or longer if you feel up to it. keep the pace realxed focus on having a relaxed upper body and pedaling smooth circles with the legs.Use your free time to maintain some flexibility!
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go to EKEnduranceCoaching.com and use the TOOLS section to determine your training zones.Pre Activity Comments:Pre Activity Comments:
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Pre Activity Comments:on a soft surface if posible.building or airobic fitness
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plenty of hydration and stretching today.
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Day Off : Take 15' to stretch lightly.Run : LT testBike : Ride the bike to and from work.Run : end runSwim : Endurance SwimBike : Ride the bike to and from work.Day Off : Take 15' to stretch lightly.
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Workout Description:Planned Time: 0:40:00Workout Description:Planned Time: 0:45:00Workout Description:Planned Time: 0:30:00Workout Description:Planned Time: 0:30:00Workout Description:Planned Time: 1:40:00Workout Description:Workout Description:
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Use your free time to maintain some flexibility!Warm up well. Then run a 5k (3.1 miles) on flat course. steady maximal effort.Nothing hard here - this is just good time in the saddle.easy run in Zone 2time to find a pool or the local swimming hole. with a group is best. take your time. work on being smooth in the water. breathing from alternate sides and going straight!nice long easy ride today. steady pace. try and stay seated on most hills.Use your free time to maintain some flexibility!
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go to EKEnduranceCoaching.com use the TOOLS section to determine your training pace zones.level 1 let the legs recover from yesterday.
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Pre Activity Comments:plenty of hydration today.
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your HR's will be different for cycling and running.
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Day Off : Take 15' to stretch lightly.Group run: Day Off : Take 15' to stretch lightly.Day Off : Take 15' to stretch lightly.Swim : Group Swim - 60' maxBrick : Long ride + 15' runDay Off : Take 15' to stretch lightly.
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Workout Description:Planned Time: 0:45:00Workout Description:Workout Description:Workout Description:Planned Time: 0:45:00Workout Description:Planned Time: 1:30:00Workout Description:Workout Description:
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Use your free time to maintain some flexibility!come to the group run in Boulder that Coach EK leads! http://ekendurancecoaching.com/boulderrunninggroup.html Use your free time to maintain some flexibility! this is an easy week, keep it that way. catch up with work, home choresUse your free time to maintain some flexibility!keep intensity light. work on tech.Ride 1hr. on a rolling course in the heart rate 1-2 zones. Then transition to a 15' run in the heart rate 1-2 zones on a flat course. Pay close attention to your breathing on run. This is your best clue as to how hard you are running--not your legs.Use your free time to maintain some flexibility!
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Pre Activity Comments:Pre Activity Comments:
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steady continuous swimmingnice and easy here. light stretch afterwards.
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30-Apr1-May2-May3-May4-May5-May6-May
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Day Off : Take 15' to stretch lightly.Swim : Group Swim - 60' maxBike : Pedaling skillsRun : endurance runSwim : Group Swim - 60' maxBike : Easy rideRun : end. run
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Workout Description:Planned Time: 0:45:00Workout Description:Planned Time: 1:00:00Workout Description:Planned Time: 0:40:00Workout Description:Planned Time: 0:45:00Workout Description:Planned Time: 2:00:00Workout Description:Planned Time: 0:45:00Workout Description:
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Use your free time to maintain some flexibility!keep intensity light. work on tech.Ride in the HR 1-2 zones on a mostly flat course. Include pedaling drills such as: a) try to drive pedal straight forward from 9 to 3 o'clock, b) pedal with foot against the top inside of your shoe trying to avoid touching the insole, c) try to touch toes to end of your shoes at top of downstroke. Stay as relaxed as you can while doing these drills. No tension in feet, legs, hands, etc.On soft but firm surface, heart rate in zone 1-2. Pretty form and quick cadence.keep intensity light. work on tech.long Ride in 2 zone. rolling course. keep cadence high. seated on hills. stay hydrated and eat during ride.steady run today. building time/ milage.
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Pre Activity Comments:Pre Activity Comments:Pre Activity Comments:Pre Activity Comments:
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steady continuous swimmingtry some of these at the end of your ride.steady continuous swimminggood tech relaxed upper body as you get tiredallow your self to slowly find a rhythm. you will be tired from yesterday.
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workout 2 Group runif your feeling strong run a bit longer
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Planned Time: 1:00:00Workout Description:
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Come to the group run led by coach EK http://ekendurancecoaching.com/boulderrunninggroup.html
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Planned: Swim: 1:30:00Bike: 4:00:00Run: 1:25:00 Total: 6:55:00
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7-May8-May9-May10-May11-May12-May13-May
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Day Off : Take 15' to stretch lightly.Swim : Group Swim - 60' maxBike : Ride the bike to and from work.Run : end runSwim : Group Swim - 60' maxBike : Tempo intervalsRun : run intervals
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Workout Description:Planned Time: 0:45:00Workout Description:Planned Time: 1:00:00Workout Description:Planned Time: 0:45:00Workout Description:Planned Time: 0:45:00Workout Description:Planned Time: 2:00:00Workout Description:Planned Time: 0:45:00Workout Description:
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Use your free time to maintain some flexibility!keep intensity light. work on tech.Nothing hard here - this is just good time in the saddle! If you have to switch this out (weather, etc), try to get in a short AM run.zone 2. steady run here. longer if you like.keep intensity light. work on tech.Tempo intervals. On road or trainer. Do 4 x 10 minutes in zone 3 (2 minute recoveries).take 5-10 to warm up.
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Run : end runtry and make it easy. good form soft surface if you can.Pre Activity Comments:steady and stong! Smooth pedaling. 85-100 rpm. get in a good warm up and cool down in zone 1 to complete time allotedrun 5x 3' at Z4 pace. -fast but sustainable pace- 2' jog recoveries.
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group run led by coach Ek steady continuous swimmingPre Activity Comments:tale 5-10' of easy jogging to cool down
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Aero position if you have aero barsPre Activity Comments:
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plenty of stretching
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workout 2, Run: Neg split
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Planned Time: 0:45:00Workout Description:
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Negative splits. On an out-and-back course go out the first half iat Zone 1-2 Turn around and come back in Zone 3 or faster.
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Planned: Swim: 1:30:00Bike: 3:00:00Run: 2:30:00 Total: 7:00:00
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Day Off : Take 15' to stretch lightly.Swim : Group Swim - 60' maxDay Off : Take 15' to stretch lightly.Run : end runBike : Ride the bike to and from work.Race : Triathlon Race SimulationBrick : brick workout
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Workout Description:Planned Time: 0:45:00Workout Description:Workout Description:Planned Time: 0:30:00Workout Description:Planned Time: 1:00:00Workout Description:Planned Time: 2:00:00Workout Description:Planned Time: 1:30:00Workout Description:
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Use your free time to maintain some flexibility!keep intensity light. work on tech.Use your free time to maintain some flexibility!light run today. just get the cob webs out.Nothing hard here - this is just good time in the saddle! If you have to switch this out (weather, etc), try to get in a short AM run.20 min swim. steady.Endurance brick. easy ride 60' zone 2
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Pre Activity Comments:transition to run 30' Zone 2. nice form.
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steady continuous swimmingRIDE: Right to the bike.Pre Activity Comments:
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60 min ride, first 20mins zone 1-2, last 40' zone 3. be strong here but keep your effort IN CONTROL!!steady and strong today,
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RUN: Right to Run.
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20 min run as first 10 mins easy, last 10 at goal pace.
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Pre Activity Comments:
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open water if you can. take time to set up transition area. go through T1 and T2 slowly.
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Planned: Swim: 45:00Run: 30:00Bike: 1:00:00Race: 2:00:00Brick: 1:30:00 Total: 5:45:00
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21-May22-May23-May24-May25-May26-May27-May
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Day Off : Take 15' to stretch lightly.Bike : Recovery spinBrick : brick workoutSwim : 20' swim test for distanceDay Off : Take 15' to stretch lightly.Race : Triathlon Race SimulationBike : Recovery spin
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Workout Description:Planned Time: 0:45:00Workout Description:Planned Time: 2:00:00Workout Description:Planned Time: 0:30:00Workout Description:Workout Description:Planned Time: 2:00:00Workout Description:Planned Time: 0:45:00Workout Description:
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Use your free time to maintain some flexibility!Very easy recovery spin on a flat course. Best on road bike. Small chain ring only.ride: zone 2 1hr -90'After a nice warm up do 20' swim as fast as you can. be effecent and smooth.or short level 1 ride.20 min swim. steady.Very easy recovery spin on a flat course. Best on road bike. Small chain ring only.
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transition to run 30' build to zone 3.
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Pre Activity Comments:Right to the bike...
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steady and strong today,60 min ride, first 20mins zone 1-2, last 30' zone 3. push teh bike a bit harder than last time
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Right to Run...
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20 min run as first 10 mins easy, last 10 at goal pace.
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Pre Activity Comments:
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open water if you can. take time to set up transition area. go through T1 and T2 slowly.
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Planned: Bike: 1:30:00Brick: 2:00:00Swim: 30:00Race: 2:00:00 Total: 6:00:00
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Day Off : Take 15' to stretch lightly.Day Off : Take 15' to stretch lightly.Bike : Recovery spinSwim : race prep swimRace : Your last bit pre-race!Race : RaceDay Off : Take 15' to stretch lightly.
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Workout Description:Workout Description:Planned Time: 0:45:00Workout Description:Planned Time: 0:20:00Workout Description:Planned Time: 0:30:00Workout Description:Planned Time: 2:00:00Workout Description:Workout Description:
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Use your free time to maintain some flexibility!Use your free time to maintain some flexibility!Very easy recovery spin on a flat course.nice and easy. just thinking about tech.Get all your gear together.Race: the big dayUse your free time to maintain some flexibility!
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20' bike (nice and easy). Do 2x2' @ race pace. strong and smooth.have fun!!
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do a few efforts at your race pace at end of swim.10' run (still easy). Do 2x30" @ race pace.
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Pre Activity Comments:
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relaxed swim todayReturn home, get off your feet and review the race in your head!
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Pre Activity Comments:
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think about being fast. not just working hard.
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Planned: Bike: 45:00Swim: 20:00Race: 2:30:00 Total: 3:35:00
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