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Winter Maintenance - 8 Weeks BIKE FOCUS Training Plan
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- Week 1Expand
- Time: 45m
- WU: 10'
- MS: These are with your shoes clipped in, and the idea is to focus on one leg at a time.
- 90" right leg, then 90" left leg.
- 45" right, 45" left, vice versa 2x.
- 30" left, 30" right increase cadence each 5" to maximum.
- 20" right, 20" left for 2'
- 15" right, 15" left for 1'
- 10" right, 10" left, for 40"
- 5"right, 5" left for 20"
- 3-4 x 1' at max cadence, RI 1'
- 3-4 x 15" at max cadence to spinout, RI 45"
- CD: 10'
- Time: 50m
- 50' run with 8x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.
- Time: 20m
- ExerciseSetsMin repsMax reps
- CORE21010
- BICEPSGeneral000
- Time: 30m
- Start out at a very easy gearing, over 20 minutes gradually increase the resistance to a medium level. Then gradually work back to the easy gear you started with over the last 10 minutes.
- The purpose is to loosen your legs after long run or ride from the day before or even a recent race. If it's nice out, feel free to spin outside, but stay in small chain ring.
- Time: 40m
- Distance: 2200.00 yards
- WU: 500 easy.
- MS: 4 x 100 free/50 kick on back, 10" rest between.
- 4 x 100 kickboard (free/breast kick mix). 10" rest.
- 500 pull easy, straight into 200 non-free mix.
- Time: 1h 15m
- WU: 20'
- MS: You are going to ride a 10 mile flat course for time. Start out at a pace you can hold for the whole 10 miles.
- CD: 15'
- Time: 30m
- OPTIONAL RUN:
- Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2.
- Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
- This run can be 30'-90' long depending on fitness level.
- Time: 50m
- Time: 30m
- Start out at a very easy gearing, over 20 minutes gradually increase the resistance to a medium level. Then gradually work back to the easy gear you started with over the last 10 minutes. Purpose is to loosen your legs after a long run or ride from day before or even a recent race. If it's nice out, feel free to spin outside, but stay in the small chain ring.
- Time: 1h 00m
- Distance: 2000.00 yards
- WU: 10 minutes alternating slow-fast pacing. Play with different strokes while warming up.
- MS: 30-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant?
- CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling.
- Time: 1h 00m
- 1-3 hour ride on a flat course. Keep HR in Zone 1-2.
- Time: 45m
- Distance: 2000.00 yards
- OPTIONAL SWIM:
- WU: 400 swim then 6x50 on 15" rest.
- MS: 10x100 @T-pace - 5". Your rest is 15".
- CD: 300 easy.
- Time: 45m
- Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2.
- Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
- This run can be from 45'-90' long depending on your fitness level.
- Time: 50m
- Week 2Expand
- Time: 40m
- WU: 10'
- MS: Alternate 20-60" with 1 leg off the pedals, and up on a chair. Get a total of 7-10' of ILT on each leg in workout. Alternate legs as you feel like it. Work this at 95-100 rpms, and focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.
- CD: 10'
- Time: 40m
- Run 40' - Warm up for at least 10' before the first stride. Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat. Cool-down with at least 5' easy jog (Zone 1).
- Time: 45m
- Distance: 2200.00 yards
- WU: 200 easy free, 50 easy kickboard.
- MS: 8 x 200 free at T pace + 5 per 100 (last 200 is cool down though). Alternate 50 hard kick between each 200, one on back, next on front, and so on.
- CD: End on last 200 of above set using an easy, slow stroke for cool down.
- Time: 45m
- Time: 1h 25m
- WU: 15' - nice smooth spinning
- MS: Then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 4x10 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength.
- CD: 10'
- Time: 30m
- OPTIONAL RUN:
- Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2.
- Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
- This run can be 30'-90' long depending on fitness level.
- Time: 20m
- Time: 30m
- Start out at a very easy gearing, over 20 minutes gradually increase the resistance to a medium level. Then gradually work back to the easy gear you started with over the last 10 minutes. Purpose is to loosen your legs after a long run or ride from day before or even a recent race. If it's nice out, feel free to spin outside, but stay in the small chain ring.
- Time: 50m
- Distance: 2000.00 yards
- WU: 300 swim/100 drill for warm up
- MS: 300 swim w/ pull buoy - then 100 drill - repeat as many times as you can in 45 minutes. Swim effort on the 300s is steady - not hard, not easy. NO STOPPING.
- CD:100
- Time: 1h 00m
- 1-3 hour ride on a flat course. Keep HR in Zone 1-2. Middle 1/3 of ride is done at a strong Z2 effort - still aerobic, but with a little more effort than usual.
- Time: 45m
- Distance: 2000.00 yards
- OPTIONAL SWIM:
- WU: 400 swim then 6x50 on 15" rest.
- MS: 10x100 @T-pace +3". Your rest is 15".
- CD: 300 easy.
- Time: 1h 00m
- A very easy recovery ride - no higher than the top of Zone 1.
- Time: 1h 00m
- Run 60' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 - keep it easy to low medium effort except for middle section where you do 4 x (2' slightly over LT/5K pace, 2' very easy).
- Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.
- This run can be from 60-90' long depending on fitness level.
- Time: 30m
- Week 3Expand
- Time: 30m
- WU: 10'
- MS: 4' at 100 RPM. 3' at 110 RPM. 2 'at 120 RPM or highest sustainable RPM.
- CD: 10'
- Time: 45m
- Run on a flat course or treadmill.
- WU: 15'
- MS: 15' @ Zone 2
- CD: 15'
- Time: 1h 10m
- Distance: 3150.00 yards
- WU: 400
- MS:
- 6x50 builds (each one gets faster) on 30" rest.
- 4x(4x100)
- - #1 RI = 20"
- - #2 RI = 15"
- - #3 RI = 10"
- - #4 RI = 5"
- Swim 200 ez.
- 6x75 20" rest. On the odds (1,3,5) the last 25 is sprint. On the evens, the last 50 is sprint.
- CD: 200
- Time: 50m
- Time: 1h 25m
- WU: 15' warm up - nice smooth spinning.
- MS: Then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 3x15 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength.
- CD: 10' cool down.
- Time: 30m
- OPTIONAL RUN:
- Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2.
- Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
- This run can be 30'-90' long depending on fitness level.
- Time: 20m
- Time: 30m
- 30 minutes to 1 hour - your choice. Start out at a very easy gearing, over 20 minutes gradually increase the resistance to a medium level. Then gradually work back to the easy gear you started with over the last 10 minutes. Purpose is to loosen your legs after a long run or ride from the day before or even a recent race. If it's nice out, feel free to spin outside, but stay in the small chain ring.
- Time: 1h 00m
- Distance: 2500.00 yards
- WU: 300 swim/100 drill
- MS: 5x (300 swim at T-pace, 100 drill, so 400 total)
- CD: 100 easy
- Time: 2h 00m
- 2-3.5 hour ride on a flat course. Keep HR in Zone 1-2. After 30' warm up, you will bring your cadence up to 100 rpms for 30", and do this every 3 minutes (so 30" at 100 rpms, then 2min30sec for recovery) - use the last 10-15' of your ride as cool down.
- Time: 45m
- Distance: 2200.00 yards
- OPTIONAL SWIM:
- WU: 400 swim then 6x50 on 15" rest.
- MS: 12x100 @T-pace - 5". Your rest is 15".
- CD: 300 easy.
- Time: 1h 00m
- A very easy recovery ride - no higher than the top of Zone 1.
- Time: 1h 25m
- Run 75' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 - keep it easy to low medium effort except for middle section where you do 3 x (3' slightly over LT/5K pace, 3' very easy).
- Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.
- This run can be from 75-90' long depending on fitness level.
- Time: 50m
- Week 4Expand
- Time: 45m
- WU: 10'
- MS: These are with your shoes clipped in, and the idea is to focus on one leg at a time.
- 90" right leg, then 90" left leg.
- 45" right, 45" left, vice versa 2x.
- 30" left, 30" right increase cadence each 5" to maximum.
- 20" right, 20" left for 2'
- 15" right, 15" left for 1'
- 10" right, 10" left, for 40"
- 5"right, 5" left for 20"
- 3-4 x 1' at max cadence, RI 1'
- 3-4 x 15" at max cadence to spinout, RI 45"
- CD: 10'
- Time: 1h 00m
- WU: 10'
- MS: Run 5 miles at 20 beats below your LT
- CD: 10'
- Time: 1h 10m
- Distance: 3450.00 yards
- WU: 400
- MS:
- 4x75 on 20" rest - odds ones have middle 25 yds as drill (1,3) - the evens have the first/last 25 as drill.
- 8x200 as follows:
- - #1, #5 - 150 cruise, 50 FAST!
- - #2, #6 - 100 cruise, 100 FAST!
- - #3, #7 - 50 cruise, 150 FAST!
- - #4, #8 - 200 FAST! These are on 30" rest.
- 200 easy.
- Swim 5x150 on 15" rest. Do these w/paddles.
- CD: 200
- Time: 50m
- Time: 1h 25m
- WU: 15' warm up - nice smooth spinning
- MS: Then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 2x25 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength.
- CD: 10' cool down.
- Time: 30m
- OPTIONAL RUN:
- Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2.
- Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
- This run can be 30'-90' long depending on fitness level.
- Time: 20m
- Time: 1h 00m
- 30 minutes to 1 hour - your choice. If you feel good go longer than 30 minutes.
- Start out at a very easy gearing, over 20 minutes gradually increase the resistance to a medium level. Then gradually work back to the easy gear you started with over the last 10 minutes.
- *If you are riding one hour, then repeat this cycle again of 20 minutes increasing resistance and easing back off on the last 10 minutes. Purpose is to loosen legs after a long run or ride from the day before or even a recent race. If it's nice out, feel free to spin outside, but stay in the small chain ring.
- Time: 1h 05m
- Distance: 3100.00 yards
- WU: 400 swim/ 100 drill
- MS: 5x (400 at T-pace minus 3 seconds, 100 drill, so 500 total)
- CD: 100
- Time: 3h 00m
- WU: 45'
- MS: Then 10x2' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit Z4. Keep HR in Zone 1-2 otherwise. Alternate standing and sitting for each hill repeat. After the final hill repeat, you can spin easy until you have hit the 3 hour mark (including cooldown).
- CD: 25'
- *Don't worry if the WU or CD aren't exactly right since you have to ride out to the hill.
- Time: 45m
- Distance: 2200.00 yards
- OPTIONAL SWIM:
- WU: 400 swim then 6x50 on 15" rest.
- MS: 12x100 @T-pace + 3". Your rest is 15".
- CD: 300 easy.
- Time: 1h 00m
- A very easy recovery ride - no higher than the top of Zone 1.
- Time: 1h 15m
- Run 75' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 - keep it easy to low medium effort except for middle section where you do 3 x (3' slightly over LT/5K pace, 3' very easy).
- Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.
- This run can be from 75-90' long depending on fitness level.
- Time: 50m
- Week 5Expand
- Time: 40m
- WU: 10'
- MS: Alternate 20-60" with 1 leg off the pedals, and up on a chair. Get a total of 7-10' of ILT on each leg in workout. Alternate legs as you feel like it. Work this at 95-100 rpms, and focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.
- CD: 10'
- Time: 35m
- WU: 5'
- MS: 10x30", with 2' recovery.
- CD: 5'
- Stretch when done and add in Core 1, 2 or 3.
- Time: 1h 10m
- Distance: 3600.00 yards
- WU:
- 500 swim
- 3x100 on 20" rest - build each 25 to go faster.
- 3x100 on 25" rest.
- MS:
- 5x300 on 30" rest. Try to make each one faster from 1-3, then 4-5.
- 200 easy.
- 6x100 w/paddles on 20" rest. Make each on faster again with #6 being faster then #3.
- CD: 200
- Time: 50m
- Time: 1h 45m
- WU: 15' warm up - nice smooth spinning.
- MS: Then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 4x15 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength.
- CD: 10' cool down.
- Time: 1h 00m
- Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2.
- Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
- This run can be 30'-90' long depending on fitness level.
- Time: 20m
- Time: 1h 00m
- 30 minutes to 1 hour - your choice. If you feel good go longer than 30 minutes.
- Start out at a very easy gearing, over 20 minutes gradually increase the resistance to a medium level. Then gradually work back to the easy gear you started with over the last 10 minutes.
- *If you are riding one hour, then repeat this cycle again of 20 minutes increasing resistance and easing back off on the last 10 minutes.
- The purpose is to loosen your legs after a long run or ride from the day before or even a recent race. If it's nice out, feel free to spin outside, but stay in the small chain ring.
- Time: 1h 10m
- Distance: 3500.00 yards
- WU: 200 swim, 200 kick, 200 pull
- MS: 5x (300 @ T-pace, 100 drill, 50 sprint, 50 non-free)
- CD: 400 easy pull
- Time: 3h 30m
- WU: 35'
- MS: Then 10 x (2' up a hill at 65-70 RPMS, once you hit the top of the hill sprint for 1'). Recover on the downhills. HR on the uphills can hit Z4. Keep HR in Zone 1-2 otherwise. After the final hill repeat, you can spin easy until you have hit the 3:30 mark (cooldown included).
- CD: 25'
- *Alternate standing and sitting for each hill repeat. Don't worry if the WU or CD aren't exactly right since you have to ride out to the hill.
- Time: 55m
- Distance: 2500.00 yards
- OPTIONAL SWIM:
- WU: 400 swim then 6x50 on 15" rest.
- MS: 15x100 @T-pace - 5". Your rest is 15".
- CD: 300 easy.
- Time: 2h 00m
- 2 hour ride on a flat to rolling course. Keep HR in Zone 1-2.
- Time: 1h 15m
- Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Include 3x15' of running at 20 beats below LT from run test. Recovery is 5' in Zone 1.
- Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
- This run should be between 75-90' long depending on fitness level.
- Time: 50m
- Week 6Expand
- Time: 30m
- WU: 10'
- MS: 4' at 100 RPM. 3' at 110 RPM. 2 'at 120 RPM or highest sustainable RPM
- CD: 10'
- Time: 40m
- WU: Warm up for at least 10' before the first stride.
- MS: Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat.
- CD: Cool-down with at least 5' easy jog (Zone 1).
- Time: 1h 05m
- Distance: 3250.00 yards
- WU: 400
- MS:
- 6x75 on 20" rest - moderate pace.
- 12x100 on 10" rest.
- 200 easy.
- 8x100 30" rest. The 100 is swum as follows:
- - 1st 25 is drill
- - 2nd 25 is kick (no board)
- - 3rd 25 is swim
- - 4th 25 is sprint
- CD: 200
- Time: 50m
- Time: 1h 10m
- WU: 10'
- MS: 5' hard (at LT), 3' easy (zone 2). Do this 6x.
- CD: 10'
- Time: 1h 00m
- Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2.
- Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
- This run can be 30'-90' long depending on fitness level.
- Time: 20m
- Time: 1h 00m
- Easy spin for 60' in small chain ring.
- Time: 1h 15m
- Distance: 4000.00 yards
- WU: 400 swim
- MS: 5x (500 at T-pace minus 3 seconds, 100 drill, 50 sprint, 50 non-free)
- CD: 100 easy non-free
- Time: 3h 00m
- Race simulation - start out easy and at the start of hour 2 you should be in high Zone 2, the last 30' are Zone 3.
- Time: 45m
- Distance: 2500.00 yards
- OPTIONAL SWIM:
- WU: 400 swim then 6x50 on 15" rest.
- MS: 15x100 @T-pace + 3". Your rest is 15".
- CD: 300 easy.
- Time: 2h 00m
- 2 hour ride on a flat to rolling course. Keep HR in Zone 1-2.
- Time: 1h 30m
- Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Include 3x20' of running at 20 beats below LT from most recent run test. Recovery is 5' in Zone 1.
- Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
- This run should be between 75-90' long depending on fitness level.
- Time: 50m
- Week 7Expand
- Time: 55m
- WU: 10'
- MS: 1' spin with each leg. One foot is clipped in, the other foot is unclipped, not pedaling. Then spin for 30" easy. Do this cycle 6x or for 15 minutes. After the 6th cycle spin high RPMS (100+) for 5', then repeat with 6 more cycles. After 6th cycle,
- CD: 10'
- Time: 50m
- WU: 5'
- MS:
- 4x30" @5k pace - with 1' recovery
- 8x1' @5k pace - with 2' recovery
- 4x30" @5k pace again with 1' recovery
- CD: 5'
- Stretch when done and add in Core 1, 2 or 3.
- Time: 20m
- Time: 1h 10m
- Distance: 3700.00 yards
- WU: 400
- MS: Swim 800 w/1' rest. Even split the 800.
- 2*50 drill - on 20" rest.
- 2*400 Even split - stay the same pace throughout. Rest is 20".
- 2*50 drill on 20" rest.
- 4*200 Even Split - make these 10" rest.
- 2*50 drill on 20" rest.
- Swim 200 ez.
- 4*50 FAST! on 1' rest.
- CD: 200 Warm-down
- Time: 50m
- Time: 1h 15m
- WU: 10'
- MS: 6' hard (at LT), 2' easy (zone 2). Do this 7x.
- CD: 10'
- Time: 1h 00m
- Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2.
- Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
- This run can be 30'-90' long depending on fitness level.
- Time: 20m
- Time: 1h 00m
- Easy spin for 60' in small chain ring.
- Time: 1h 25m
- Distance: 4400.00 yards
- WU: 300 swim, 100 kick, 150 drill
- MS: 7x (300 at T-pace minus 3 seconds, 100 drill, 100 fast, 50 non-free)
- CD: 100 easy
- Time: 3h 30m
- Race simulation - start out easy and at the start of hour 3 you should be in high Zone 2, the last 30' are Zone 3.
- Time: 45m
- Distance: 2200.00 yards
- OPTIONAL SWIM:
- WU: 400 swim
- MS:
- 10x50, goal is T-Pace - do these on 10" rest.
- 10x50, goal is T-Pace -3 seconds, rest is 15".
- 10x50, Sprint 25, easy 25 - 15" rest.
- CD: 300 easy.
- Time: 1h 30m
- 90' ride on a flat course. Keep HR in Zone 1-2.
- Time: 1h 30m
- Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Include 2x30' of running at 20 beats below LT from prior run test. Recovery is 5' in Zone 1.
- Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
- This run should be between 75-90' long depending on fitness level.
- Time: 50m
- Week 8Expand
- Time: 40m
- WU: 10'
- MS: Alternate 20-60" with 1 leg off the pedals, and up on a chair. Get a total of 7-10' of ILT on each leg in workout. Alternate legs as you feel like it. Work this at 95-100 rpms, and focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.
- CD: 10'
- Time: 40m
- WU: Warm up for at least 10' before the first stride.
- MS: Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat.
- CD: Cool-down with at least 5' easy jog (Zone 1).
- Time: 1h 00m
- Distance: 2800.00 yards
- WU: 400
- MS:
- 3 * 200 0:45 rest
- 8 * 25 kick :10 rest
- 4 * 100 0:25 rest
- 8 * 25 kick :10 rest
- 5 * 50 :10 rest
- 100 loosen easy swim
- 6 * 75 pull with paddles 0:20 rest
- CD: 200 warm-down
- Time: 50m
- Time: 1h 20m
- WU: 10'
- MS: 10' hard (at LT), 2' easy (zone 2). Do this 5x.
- CD: 10'
- Time: 1h 00m
- Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2.
- Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
- This run can be 30'-90' long depending on fitness level.
- Time: 20m
- Time: 1h 00m
- 1-3 hour ride on a flat course. Keep HR in Zone 1-2.
- Time: 1h 40m
- Distance: 5100.00 yards
- WU: 1k warm up as 400 swim, then 600 as 100 drill/50 swim
- MS: 8x (400 at T-Pace, 100 easy)
- CD: 100
- Time: 3h 00m
- WU: Spend the first 60' warming up.
- MS: The next 80' is (20' LT, 5' recovery, 15' LT, 10' recovery, 10' LT, 15' recovery, 5' LT). Final recovery is 40' at an average effort - not hammering, not spinning freely either.
- This is part LT, part pacing. I want you going hard during the LT sessions, but I want each progressively shorter LT section at a faster pace than the last. LT is around race pace.
- Time: 1h 00m
- Distance: 2000.00 yards
- WU: 400 warm up (wu). 8 x 50 on 15 sec rest.
- MS: 1000 yd TT (time trial) for time.
- CD: 200
- This time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.
- Time: 1h 30m
- 90' ride on a flat course. Keep HR in Zone 1-2.
- Time: 1h 30m
- Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Include 2x30' of running at 20 beats below LT from run test. Recovery is 5' in Zone 1.
- Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
- This run should be between 75-90' long depending on fitness level.
- Time: 50m
Day 1 | Print Day |
Day 2 | Print Day |
Pull - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Day 3 | Print Day |
Kenyan Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Depending on where you are in your off-season training, this is your weight training day. Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.
Day 4 | Print Day |
Sculling - moving your hand back and forth in the water, at your hips, your shoulder or over your head to keep your body balanced in the water while providing some propulsion. More specifically, this means to gently propel yourself through the water by moving your hands close to and just under your hips, using the figure-eight pattern. Basically, just easily push yourself through the water on your back.
Day 5 | Print Day |
Day 6 | Print Day |
T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100.
Day 7 | Print Day |
Kenyan Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Depending on where you are in your off-season training, this is your weight training day. Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.
Day 8 | Print Day |
ILT = Isolated Leg Training: lets us isolate one leg at a time to find the skip in your pedal stroke. As we get more efficient the skips get less common and the pedal stroke gets smoother and the cyclist is able to apply more force to the pedal stroke
Day 9 | Print Day |
Day 10 | Print Day |
Kenyan Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.
Day 11 | Print Day |
Day 12 | Print Day |
Day 13 | Print Day |
T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100.
Day 14 | Print Day |
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Depending on where you are in your off-season training, this is your weight training day.
Day 15 | Print Day |
Day 16 | Print Day |
Day 17 | Print Day |
Kenyan Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.
Day 18 | Print Day |
T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100.
Day 19 | Print Day |
Day 20 | Print Day |
T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100.
Day 21 | Print Day |
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Depending on where you are in your off-season training, this is your weight training day. Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.
Day 22 | Print Day |
Day 23 | Print Day |
Day 24 | Print Day |
Kenyan Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.
Day 25 | Print Day |
T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100.
Day 26 | Print Day |
Day 27 | Print Day |
T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100.
Day 28 | Print Day |
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Depending on where you are in your off-season training, this is your weight training day. Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.
Day 29 | Print Day |
ILT = Isolated Leg Training: lets us isolate one leg at a time to find the skip in your pedal stroke. As we get more efficient the skips get less common and the pedal stroke gets smoother and the cyclist is able to apply more force to the pedal stroke.
Day 30 | Print Day |
Day 31 | Print Day |
Kenyan Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.
Day 32 | Print Day |
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Day 33 | Print Day |
Day 34 | Print Day |
T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100.
Day 35 | Print Day |
Kenyan Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Depending on where you are in your off-season training, this is your weight training day. Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.
Day 36 | Print Day |
Day 37 | Print Day |
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Depending on where you are in your off-season training, this is your weight training day. Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.
Day 38 | Print Day |
Kenyan Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.
Day 39 | Print Day |
T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100.
Day 40 | Print Day |
Day 41 | Print Day |
T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100.
Day 42 | Print Day |
Kenyan Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Depending on where you are in your off-season training, this is your weight training day. Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.
Day 43 | Print Day |
Day 44 | Print Day |
Day 45 | Print Day |
Kenyan Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.
Day 46 | Print Day |
T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100.
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Day 47 | Print Day |
Day 48 | Print Day |
T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100.
Day 49 | Print Day |
Kenyan Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Depending on where you are in your off-season training, this is your weight training day. Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.
Day 50 | Print Day |
ILT = Isolated Leg Training: lets us isolate one leg at a time to find the skip in your pedal stroke. As we get more efficient the skips get less common and the pedal stroke gets smoother and the cyclist is able to apply more force to the pedal stroke.
Day 51 | Print Day |
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Loosen (Swim) - just means easy - 'loosen up', whether it be easy free, back, breast.
Depending on where you are in your off-season training, this is your weight training day. Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.
Day 52 | Print Day |
Kenyan Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.
Day 53 | Print Day |
T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100.
Day 54 | Print Day |
Day 55 | Print Day |
Day 56 | Print Day |
Kenyan Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Depending on where you are in your off-season training, this is your weight training day. Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.
Wk #1 | Monday 45m 50m 20m | Tuesday 30m 40m 2200 Yd | Wednesday 1h 15m 30m 50m | Thursday 30m 1h 00m 2000 Yd | Friday | Saturday 1h 00m 45m 2000 Yd | Sunday 45m 50m | Week Total 2h 25m 6200 Yd 4h 00m 2h 05m 2h 00m |
Wk #2 | Monday 40m 40m | Tuesday 45m 2200 Yd 45m | Wednesday 1h 25m 30m 20m | Thursday 30m 50m 2000 Yd | Friday | Saturday 1h 00m 45m 2000 Yd | Sunday 1h 00m 1h 00m 30m | Week Total 2h 20m 6200 Yd 4h 35m 2h 10m 1h 35m |
Wk #3 | Monday 30m 45m | Tuesday 1h 10m 3150 Yd 50m | Wednesday 1h 25m 30m 20m | Thursday 30m 1h 00m 2500 Yd | Friday | Saturday 2h 00m 45m 2200 Yd | Sunday 1h 00m 1h 25m 50m | Week Total 2h 55m 7850 Yd 5h 25m 2h 40m 2h 00m |
Wk #4 | Monday 45m 1h 00m | Tuesday 1h 10m 3450 Yd 50m | Wednesday 1h 25m 30m 20m | Thursday 1h 00m 1h 05m 3100 Yd | Friday | Saturday 3h 00m 45m 2200 Yd | Sunday 1h 00m 1h 15m 50m | Week Total 3h 00m 8750 Yd 7h 10m 2h 45m 2h 00m |
Month 1 totals
Wk #5 | Monday 40m 35m | Tuesday 1h 10m 3600 Yd 50m | Wednesday 1h 45m 1h 00m 20m | Thursday 1h 00m 1h 10m 3500 Yd | Friday | Saturday 3h 30m 55m 2500 Yd | Sunday 2h 00m 1h 15m 50m | Week Total 3h 15m 9600 Yd 8h 55m 2h 50m 2h 00m |
Wk #6 | Monday 30m 40m | Tuesday 1h 05m 3250 Yd 50m | Wednesday 1h 10m 1h 00m 20m | Thursday 1h 00m 1h 15m 4000 Yd | Friday | Saturday 3h 00m 45m 2500 Yd | Sunday 2h 00m 1h 30m 50m | Week Total 3h 05m 9750 Yd 7h 40m 3h 10m 2h 00m |
Wk #7 | Monday 55m 50m 20m | Tuesday 1h 10m 3700 Yd 50m | Wednesday 1h 15m 1h 00m 20m | Thursday 1h 00m 1h 25m 4400 Yd | Friday | Saturday 3h 30m 45m 2200 Yd | Sunday 1h 30m 1h 30m 50m | Week Total 3h 20m 10300 Yd 8h 10m 3h 20m 2h 20m |
Wk #8 | Monday 40m 40m | Tuesday 1h 00m 2800 Yd 50m | Wednesday 1h 20m 1h 00m 20m | Thursday 1h 00m 1h 40m 5100 Yd | Friday | Saturday 3h 00m 1h 00m 2000 Yd | Sunday 1h 30m 1h 30m 50m | Week Total 3h 40m 9900 Yd 7h 30m 3h 10m 2h 00m |
Month 2 totals
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Print Winter Maintenance Triathlon Training Program - 8 Week BIKE FOCUS
Requirements
This program is appropriate for a second year or greater Sprint, Olympic or 1/2 IM athlete who is looking to improve their bike performance. The athlete must be able to bike for at least 1:30 hours and should be able to complete 4-5 bike workouts per week.
Plan Schedule
The program starts out with around 4 hours of biking in the first week and progresses to around 8-9 hours of biking per week seven weeks later.
This program includes swim and run workouts as well, although these are not the focus of this program. The swim and run workouts are primarily to maintain current fitness (2-3x per week), while the bike workouts take PRIORITY.
The total volume per week ranges from 8 hours per week to about 14-16 hours if all the ‘optional’ workouts are completed. There are also several workouts having a time-range so that you can better customize it to your particular distance.
*NOTE, If this plan seems to be a bit much, you may be interested in the Winter Maintenance Plans that are 4-7 hours per week or 7-11 hours per week depending on your experience and time constraints.
Weight Training
This time, there are no detailed strength training programs. This is because your strength program can vary depending on what part of the off-season you are doing the program in. Instead, we note the days that are optimal for strength training and provide a link to this page allowing you to come up with your own specific plan depending on where you are in the season.
This training plan has 2 days per week of strength training denoted.
Core Strength
Core strength is a part of these programs and is usually 3-4 times per week. There will be links in your training program to the core exercises.
Heart-Rate training
This plan uses heart-rate training zones for intensity specific training, see See 'Related Links' at bottom for testing protocol and how to determine and setup your heart-rate zones.
Author
mikericci
Author
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