www.BillAndVal.com Bill's Stronger Man Triathlon Training Plan Feb 1 (Wed) Arms 20 min Bike 51 - 60 min (1 of 12) 0-5 Warm up at 90 - 100 PRM at 60 - 70% MHR 5-8 90 - 100 RPM at 75% MHR 8-10 Light gear, 95-105 RPM 10-15 Spin ups, moderate gear. Start at 100 RPM, increase 5 RPM per minute, up to 120 last minute 15-17 Light gear, 90 - 100 RPM 17-22 Spin ups, Moderate gear. Start at 100 RPM, increase 5 RPM per minute, up to 120 last minute 22-25 Light gear, 90 - 100 RPM 25-34 Isolated Leg training (ILT). Pedal circles with one leg using gear that allows you to pedal at a max of 65 RPM. One minute each leg, recover for 1 minute light spin both legs, repeat 3 times 34-36 Light gear, 90 - 100 RPM 36-41 Spin ups, light gear. Pedal at 140+ RPMfor 20 seconds; recover at your own pace for rest of the minute. Repeat 5 times. 41-43 Light gear, 90 to 100 RPM 43-51 ILT. Pedal circles with one leg using gear that allows you to pedal at a max of 75 RPM. One minute each leg, recover for 1 minute light spin both legs, repeat 4 times 51-60 Cool down in light gear, HR < 65% MHR Feb 2 (Thr) Feb 3 (Fri) Swim 60 min (1500 yards continuous, followed by 100 yards intervals) Back 20 min Shoulders 10 min Abs 10 min Feb 4 (Sat) Bike 30 min 85-90 RPM, HR = 125-130 Bike (2 of 12) 0-5 Warm up at 90 - 100 PRM at 60 - 70% MHR 5-8 90 - 100 RPM at 75% MHR 8-10 Light gear, 95-105 RPM 10-16 Spin ups, moderate gear. Start at 100 RPM, increase 5 RPM per minute, up to 125 last minute 16-18 Light gear, 90 - 100 RPM 18-30 ILT. Pedal circles with one leg using gear that allows you to pedal at a max of 65 RPM for 45 seconds each leg, recover for 45 seconds light spin both legs, repeat 5 times 30-32 Light gear, 90 - 100 RPM 32-42 10 minutes at 80% MHR, 85-90 RPM 42-45 Light gear, 90 - 100 RPM 45-51 Spint ups. In light gear pedal at 140+ RPM for 20 seconds, reover at your own pace for the rest of the minute. Repate 6 times 50-60 Cool down in light gear until HR < 65% MHR Hips 10 min Feb 5 (Sun) Run 45 min Abs 10 min www.BillAndVal.com Bill's Stronger Man Triathlon Training Plan Feb 6 (Mon) Chest 20 min Arms 20 min Swim 20 min Feb 7 (Tue) Bike 30 min (85-90 RPM, 75% MHR) Feb 8 (Wed) Run 30 min Legs 30 min Feb 9 (Thr) Feb 10 (Fri) Swim 45 min Run 30 min Arms 10 min Chest 10 min Shoulders 10 min Abs 10 min Feb 11 (Sat) Bike (3 of 12) 0-5 Warm up at 90 - 100 PRM at 60 - 70% MHR 5-8 90 - 100 RPM at 75% MHR 8-10 Light gear, 95-105 RPM 10-25 ILT. Pedal circles with one leg using a gear that allows you to pedal at a maximum of 80 RPM. 1 min each leg, then recover for 1 minute, repeat 5 times. 25-27 Light gear, 95-105 RPM 27-45 Strength endurance pyramid. Pedal a heavy gear with both legs at 50 RPM. Heart rate will be 80-90% of MHR. 1:00/2:00/3:00/2:00/1:00, equal time for recovery at the 90+ RPM in low gear. (e.g. 1 min on, 1 min off, 2 min on, 2 min off) 45-47 Light gear, 95-105 RPM 47-57 10 minutes at 80% MHR, normal cadence 57 - 65 Cool down in light gear, until HR < 65% MHR Feb 12 (Sun) Run 90 min www.BillAndVal.com Bill's Stronger Man Triathlon Training Plan Feb 13 (Mon) Swim 20 min Back 30 min Hips 5 min Shoulders 5 min Feb 14 (Tue) Bike 20 min Chest 30 min Arms 20 min Feb 15 (Wed) Run 30 min Legs 30 min Feb 16 (Thr) Feb 17 (Fri) Swim 60 min Abs 10 min Feb 18 (Sat) Bike 60 min 85-90 RPM, HR = 125-130 Bike (4 of 12) 0-5 Warm up at 90 - 100 PRM at 60 - 70% MHR 5-8 90 - 100 RPM at 75% MHR 8-10 Light gear, 95-105 RPM 10-16 Spin ups. In light gear pedal at top RPM for 15 seconds, recover at your own pace for the rest of the minute. Repeat 6 times. 16-18 Light gear, 95-105 RPM 18-38 Strength endurance, 5 x 2 minutes; pedal a heavy gear with both legs at 50 RPM. Heart rate will be 80-90% of MHR. 2 minutes on/ 2 minutes off; recover in light gear 38-40 Light gear, 95-105 RPM 40-50 10 minutes at 80-85% MHR, 60 to 75 RPM. Simulated climbing, alternate in and out of saddle. 50-60 Cool down in light gear, until HR < 65% MHR Feb 19 (Sun) Run 30 min Back 20 min www.BillAndVal.com Bill's Stronger Man Triathlon Training Plan Feb 20 (Mon) Swim 30 min Arms 20 min Feb 21 (Tue) Bike 48 - 60 min (5 of 12) 0-5 Warm up at 90 - 100 PRM at 60 - 70% MHR 5-8 90 - 100 RPM at 75% MHR 8-10 Light gear, 95-105 RPM 10-16 Spin ups. In light gear pedal at top RPM for 15 seconds, recover at your own pace for the rest of the minute. Repeat 6 times. 16-26 ILT. Pedal circles with one leg, using gear that allows you to pedal at a maximum of 75 RPM. 45 seconds each leg, recover for 30 seconds, repeat 5 times 26-28 Light gear, 95-105 RPM 28-48 Strength endurance, 10 x 1 minute; pedal a heavy gear with both legs at 60 RPM. Heart rate will be 80-90% of MHR. 1 min on/1 min off; recover in lowest gear at 100 RPM 48-60 Cool down in light gear, until HR < 65% MHR Chest 20 min Feb 22 (Wed) Run 20 min Legs 20 min Shoulders 10 min Abs 10 min Feb 23 (Thr) Feb 24 (Fri) Swim 60 min Legs 30 min Abs 5 min Feb 25 (Sat) Bike (6 of 12) 0-5 Warm up at 90 - 100 RPM at 60 to 70% MHR 5-8 90 to 100 RPM at 75% MHR 8-10 105 RPM at 80% MHR 10-12 110 RPM at 85% MHR 12-14 115 RPM at 85% MHR 14-17 Light gear, 95-105 RPM 17-27 Up-n-downs, 80 RPM out of saddle, 110 RPM in saddle, both at 80-85% MHR 27-31 Light gear, 95-105 RPM 31-33 115 RPM at 87% MHR 33-36 110 RPM at 85% MHR 36-40 105 RPM at 80% MHR 40-42 Light gear, 95-105 RPM 42-50 90 to 100 RPM at 80% MHR; big gear acceleration while seated 50-60 Cool down in light gear until HR < 65% MHR Back 20 min Feb 26 (Sun) Run 120 min www.BillAndVal.com Bill's Stronger Man Triathlon Training Plan Feb 27 (Mon) Chest 20 min Arms 20 min Hips 5 min Feb 28 (Tue) Back 20 min Shoulders 10 min Abs 10 min www.BillAndVal.com Bill's Stronger Man Triathlon Training Plan