Compressport Thailand 70.3 Triathlon Training Plan Week 11
IRONMAN 70.3 Training Plan by TCtriathlon
Compressport Thailand 70.3 Triathlon Training Plan week 11
Mon: Rest
Tue: Swim 2600m
Warm 200m
Drill 200m : Single arm L 50m + Single arm R 50m + Catch-up 50m + Srtoke Count 50m
Swim 500m with paddle & pull buoy @ 50%
10 x 100 m @ 80% rest 30 seconds bewteen sets
10 x 50 m @ 90% rest 20 seconds bewteen sets
Cool down 200m
Wed: Bike 1 hr
Warm 10 min
3 x15 min
1st & 3 rd set : Endurance @ 50-60% , Cadence 80-90 rpm
2nd set:
5 min @ 70% , @ 90 km speed & effort , cadence 80-85 rpm +
5 min @ 80% , @ 40 km speed & effort , cadence 75-80 rpm +
5 min Easy ride
Cool down 5 min
Thu: Run 1.30 hr
Warm 15 min & drills
2 x 35 min focus on good technique ( arm swing , high cadence)
20 min @ 50%
10 min @ 60%
5 min @ 70% / 21 km race pace
Cool down 5 min
Fri: Rest or 30 min Core body strength exercise
Sat: Bike 3 hrs + 5 km run ( 3 km @ 70% + 2 km easy)
6 x 30 min
1st set: warm up include 8-10 x 30 seconds high cadence @ 100-110 rpm
2nd , 4th , 6th : endurance @ 50-60% , Cadence 80-90 rpm
3rd & 5th : 10 min endurance @ 50% , Cadence 80 -90 rpm + 5 x (2 min big gear, cadence 60-70 rpm+ 2 min easy)
Sun: Swim 2200m
Warm 200m
5 x 200m with paddle & pull buoy @ 50-60% rest 20 seconds between sets
2 x 400m rest 2 min between sets
1st set under race pace / 50-60 % / long & solid storke
2nd set over race pace /70-80% / short & solid storke
Cool down 200m
Click here to watch core strength training VDO of TCtriathlon
Click here to watch runnning drill VDO of TCtriathlon
TC Triathlon
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