Week 1/16
Object: Build endurance base and improve skills.

Approximately 6-7 hrs.

Zone 1 training = talking relatively comfortably should be possible. HR rate depending on sport, but up to 70-72% biking, slightly higher running and maybe a tad lower swimming (it's never easy to talk while swimming.....)


Monday: Swim
Warm up ~200 m easy.
6 * 50m drills/swim. Drill for 25m and easy swim back 25m - suggestion single arm swim and overlap.
4 * 50m kick with or wo board of choice. Use zoomers if you'ld like. Focus on kick frequency. Limit to small rapid kicks.
3* 50m superman kick (one arm forward). Rotate so forward arm is lowest and backward arm aling side more or less above water. Zoomers if you'ld like. Try to breathe by turning head only.
Cool down 2-400m easy swim of chioce.


Tuesday: Run.
Zone 1. Approx 30min. Shorter ok if you havent run regularly lately. 15min core excersizes after run.


Wednesday: Swim.
Like monday, but add 2*50m fast out slow return after drill sequence


Thursday: Run
30-35min, add ~5-10min from Tuesday. Flat terrain. Notice your running cadence. Run Zone 1, strive for flat even terrain.


Friday: Swim
100m easy.
Then 1000m continiously. Time your 1000m and note 500m split. Count stroke on first 25m after 500m split (or around that 25m length).
100m cool dowm. Estimate your 100m pace by dividing 1000m time by 10. This and stroke count is your reference pace and stroke count at training start.


Saturday: Bike
Zone 1, low gears, high cadence, nice and easy 70-90mins


Sunday: Run
50min or increase around 10min from thursday run


No rest days this week, but monday week 2 is for resting.

Switch around on order if pool time issues or other dictates so. Try to put a swim excersize between run or bike session, ie. try to avoid swimming two days in a row.

Week 2:

Approx 7 hrs
Object: Build endurance and improve skills


Monday:
Rest day


Tuesday:
Run session. 30 min easy in flat terrain. HR Zone 1 (Talking should be possible). Include 4 approx 100m lengths where you increase cadense (stegfrekvens) running with shorter and quicker steps.
15-20min streching and core (rygg og mage) exercises afterwards. (Eg. Sit ups o.l.)


Wednesday:
Swim session
300m easy warm up
6*50 drills with 25m drill, 25m normal swim. Drill of choice. Focus on weak areas to improve: Examples:
- "Kick on side" (Supermanswim, one arm forward, one along side, lay on side, kick and breathe by turning head only)
- Killa-kill swim (kitle med tommel langs livet opp til underarm)
- "Overlap" swim
2*50m kick w or wo board. Zoomers if you'ld like
4* 100m at pace from last weeks 1000m constant swim pace (base pace) with 10 sek rest period. Try to swim at correct pace.
100m cool down at easy pace.


Wednesday session 2:
Bike session. approx 1 hrs easy spin in zone one (<70-72% HR typically). Keep cadence high and gears light.


Thursday:
Run session-
40-45 min, Zone 2-3 (Talking should be "stackato", HR 75-84% typically)
15 min stetch and core afterwards


Friday:
Swim session
200m easy swim for warm up.
Pyramide swim:
100-200-300-500-100m. Start each lenght easy and pic up pace to bace pace at the end of each length.
Cool down 100m easy swim. Stretch upper body. (Arms, shoulders, back)


Saturday:
"Brick Session" (kombinere to økter)
Part one: Bike around 80min easy, zone 1. Pick up pace last 10minutes, but don't overdo. HR< 82%.
Part two: Switch to run without pause between and run at easy pace 10-15 minutes. Keep cadence high and steps short. Once legs have "transistioned" to run following the bike-effrot, enjoy the running for a little while before ending.
Remember to bring water or sport-drink on the bike and start the run well hydrated." Eat" protein&carbs shortly after the session (Chokolate milk is a good option!)


Sunday: Run 40-60 minutes. Increase on last sundays run with around 10minutes. Stay in zone 1-2. Gravel roads or forrest paths if possible, not to hilly.

Week 3/16

Again endurance and skill building.
Approx 6.5hrs, somewhat depending on swim speed though....


Monday: Swim
Easy warm up (WU) 200m
4*75m drill - 25 drill,25 swim, 25 drill, 5-10 sec rest between set. Drill of chioce. Target weak areas.
3*200m at base pace, pause approx 15 sec.
200m cool down


Tuesday: Run+Core
WU 15 minutes easy HR zone 1, 2 towards end of WU.
Then 5min easy and increse to lactate threshold and hold pace for approx. 20min.
Cool down 5 minutes very easy run.
Strech well and do 15-20 minutes of core excersises afterwards.


Wednesday: Swim
2-300m easy WU
6*100m at base pace. Pause 10-12 sec.
100m Medley or alternate (freestyle-breast or freestyle-back), change every 25m
2-300 Cool down


Thursday: Run+core
40-50 min steady easy pace zone 1-2. Threadmill ok. Flat or easy terrain. Bring a friend and chat along!
Stretch well and sneak in some core excersizes. E.g. try the "Jail-cell programme": http://www.3atlet.no/goldies-fengselpro ... 70050.html


Friday: Swim+ Bike
1400m reverse ladder 500-400-300-200m. 10 sec rest between legs/intervals. try to start easy an up pace along the way.
100m easy cool down in the end.
Bike: 30 min easy. Rollers on spining cycle ok. Try to keep cadence high and resitance low. (Low gears, high cadence, flat terrain)


Saturday: Bike
1:45-2hrs. Stay in zone 1 but allow for some zone 3 on hills. Try to find a hilly undulating (not montaineous) route.
In a flat route, increase pace for some 2-5 min zone 3 efforts.
Focus on staying hydrated and keeping an as possible aero position. In the drops or aero bars as much as possible. If this is heavy for muscles, get some advice on bike position and evaluate some excersises for upper back and neck too?
Also train on eating while biking. Bars, gels or food of chioce. Bananas are fine too


Sunday:
Run 50-60 min eazy zone 1.

Week 4/16

Three first weeks of training gone, hopefully more or less according to plan and with good response?
Next week will be a recovery type, 4-5 hrs, before next 3 week build block.


Monday: Rest day.


Tuesday: Run, easy 20-30min, include 15-20min of streching and core excersises afterwards.


Wednesday: Swim.
100m WU easy
8*75 drills as 25m swim, 25m drill, 25m brest or back stroke
Pauses ~ 5 sec
4*50m kick with or without board - own chioce.
2*100m with pull bouy. Focus on slow "cadence" and gliding. Use kick-board as pullbouy if lacking. Pull bouy is recommended. Pauses 10sec
200-300m easy cool down at the end of the excercise.


Thursday: Bike
~40min easy spinning on flat terrain, high cadence. 15min strech and core afterwards.


Friday: Swim
Ladder - 100-200-300-400m Pauses 10sec increasing to 30sek as length picks up. Do last 100m of 400m leg as cool down or include 1-200m cool down afterwards.


Saturday: Swim/Bike.
Swim 1000m in one go, swim easy pace. Focus on glide and stroke technique, not speed.
Prepare for a quick switch to bike, and do one hours easy cycling in not to heavy terrain.


Sunday: Run
45min easy run sone 1-2. If possible on relatively flat gravel terrain or similar 'soft' surface.

Week 5/16

Target: Biuld endurance and strength, 7-8 hrs


Monday: Swim
300m easy WU
8*50 drill (25m drill of chioce, 25m swim). 5-10s pause
3*50 easy kicking with board & fins
3*150-200m swim at base pace (1000m cont. speed)
Pauses 15 sek
1-200m cool down. Stroke of chioce


Tuesday: Run
WU 10 min run sone 1 and into 2 at the end
jog 5 min easy, then increase to sone 3-4 for 20-25min
5 min easy CD at the end (CD = Coold Down)
Include 15-20min of stretching of upper body and core strengt escersises after run


Wednesday: Swim
200m easy WU
100m kick with board/fins
4*75m as swim-drill-swim. Freestyle or backstroke swim at the end 25m. Pause 5sec
6*50m with paddles, pause 8-10 sec.
3*200m at base pace
1-200 CD


Thursday: Run
45-60m easy run, sone 1. include 4-5 100m super-fast sprints at flat terrain. Dont sprint first untill warmed up properly.
Strrecht and core for 15-20min after run


Friday: Swim
1600m pyramide as 100-200-300-400-300-200-100 at base pace. pause 5-10 sec. Try to pick up speed gradually after the 400m leg.


Saturday: Bike/Run brick
Bike 90-100min easy rolling, sone 1-2
Sone 3 on hills for fun allowed
Prepare for a quick chance to run and run steady easy pace 30min
First km may feel "odd" but legs will fall into run mode after a while.
Remember to eat and drink along the excersise. Weigh in before and after if possible to check if you maintain fluid balance more or less.


Sunday: run
a good hour run in rolling terrain (small hills). Sone 1, higher at hills allowed.


Have an excellent traing week!!!

Week 6/16

....gosh! Only ten weeks left!!!


8-10 hours this week (heavy week dispite rest day Monday)
Build endurance, skills and strength.
Important week!



Monday: Complete rest day
Dont crave to much unhealthy food


Tuesday: Run
10min easy WU, increase to zone two at the end.
5min easy run zone 1
4-6 Hill repeats of 60s effort., 4-6% grade. Let HR increase to zone 4-5 (above threshold), 2 miin easy recovvery between efforts (ideally a long steady hill where you can turn up/down as intervals goes)
Easy streeching afterwards.


Wednesday: Swim & Bike
400m easy WU
8*50 drill 25 drill-25 swim. Pauses 5sec
2*100 easy puls with paddles and bouy
5*100m at base pace, pauses 10-12sec
4*50m kick moderate with board/fin
100 cool down

Bike:
45 min easy on rolling terrain.Increase to zone 3-4 on hills. Not to liing hills, 2-3 minutes ok. If on trainer use higher gear and lower cadence for 20-25min (Cycle specific strength building)
Allow for 15-20 min core and strech excersises afterwards


Thursday: Run
50 miin easy to moderate zone 1-2 on flat/rolling terrain. Include 5 approx. 100m with higer cadence and shorter step lengths than normal.
Strech well afterwards and include 15-20 min of core excersises.


Friday: Swim + Bike
Pace check nr 2:
200m Easy WU
1000m continiously, note 500m split time. Divide 1000m time on two for your new 100m base pace
300m easy CD (Cool down)

Bike:
45m easy zone 1. Include 3*4min of high cadence spining (100-105 rounds pr minute frequnecy = count 10-11 rounds during 6 sec.)


Saturday: Bike - Run brick
(Brick = combined without pause between sets)
Bike 1:45-2hrs on rolling hilly course if possible.
Maintain zone 1. Allow for zone 3-4 on hills. Practice eating and drinking sufficiently. Plan and take note of your intake for control afterwards( What did I eat and drink, was it enough, was some of it hard on the stommach and should be changed and so on...) Normally: 30-70g carbohydrates pr hour depending on gender, age etc. 750ml +/- of fluid pr hour, also very personally varying.
Switch to run and run 6-8km on flat/rolling terrain. Gravel/soft surface if possible, stay in zone 2 approx. Not much higher.
Eat well as quickly as possible after excersise: 1-1.2 gram of carbohydrates pr kilo body weight and 10-15gram protein rouhly. Recovery drink is an easy chioce. Chocolate low fat wilk works fine!


Sunday: Run + Swim
Run 10km on flat/rolling terrain. Soft surface preferred. Start in Zone1 allow increase to zone 2 and zone 3 on hills. Stay hydrated and plan post workout meal. Important as training load increases - recovery for next workout is key to build and not tear.

Swim: 1700m pyramid. 50-100-200-300-400-300-200-100-50. Goal is to swim the "backside" of the pyramide faster, hence dont start out to fast. 5-10 sec rests. 100-200 easy CD afterwards. Alternative: approx 1.5km open water swim in wetsuit if conditions allow.

Week 7/16

Build 3 (Aerobic endurance strength & skills) Approx hours 10


Monday: Bike
60 min easy spin at comfortably high cadence (95+ rpm)


Tuesday: Run
Warm up 10 min, building from easy zone 1 to zone 2 for final 5 min Jog 5 min easy then complete 6-8 hill repeats of approx 60 sec at moderate 6-8% grade. Increase to threshold zone 4-5.
2 min easy jog between intervals
Stretch well after
15-20 min of stretching and core exercises. Strength train, Pilates or yoga option


Wednesday: Swim & Bike
200 easy warm-up.
8x50 (25 drill; 25 easy to moderate free).
5x50 easy pull with paddles and buoy.
8x100 on base pace; RI=10 sec.
5x50 kicking with fins, alternating sides every 5 meters.
100 easy cool-down with backstroke.
Total=2050 meters.
50 min on trainer, spin, stationary bike or road on rolling to hilly terrain.
Build intensity as you reach the top of each hill. Select higher gears with lower cadence for 25 min if on trainer. Maintain zone 2 effort on flats and zone 3-4 on hills


Thursday: Run
50 min at moderate zone 2 effort on rolling to hilly terrain 15-20 min of strething and core excercises. Strength train, Pilates or yoga option.


Friday: Swim
Double ladder: 100, 100, 200, 200, 300, 300, 400, 400. Steady comfortable effort with only 3-5 sec rest between intervals.
100 easy cool-down.
Total 2000 meters.

OR

swim approx 1.9K open water swim in wetsuit (If you plan to race in wetsuit).
Steady, comfortable effort. If possible swim with others and practice for the crowded start and drafting


Saturday: Bike
Bike approx. 35-40 miles on rolling to hilly terrain.
Easy to moderate zone 1-2 on flats with hills at zone 3-4. Practice easting, drinking while riding and plan the post-workout meal following the previous guidelines.


Sunday: Run
15K on flat to rolling terrain. Maintain steady easy to moderate zone 1-2 effort on flats with hills at zone 2-3. Stretch well after, replace lost fluids and plan post-workout meal according to previous guidelines.

Week 8/16 Recovery week

Monday: Complete rest day
This will be another recovery week from less volume and intensity. God week to
schedule massage or other body work.


Tuesday: Run
30 minute easy zone 1 effort
Focus on good running form and turnover. Stretch well after.
15-20 min of stretching and core exercises. Strength train, Pilates or yoga
option


Wednesday: Swim
200 easy, 8x50s (25 drill, 25 swim); RI=3 sec. 2x50 easy to moderate kick with
fins/board; RI=3 sec. 4x50 pull with buoy and paddles. 200 easy cool-down.
Total 1100 meters


Thursday: Bike
40 min easy zone 1 recovery spin on trainer, spin or stationary bike or road
on mostly flat terrain. Comfortably high cadence. Focus on good pedaling
technique. 15-20 min of stretching and core exercises. Strength train, Pilats
or yoga option.


Friday: Swim
1450 pyramid: 100, 150, 200, 250, 300, 200, 150, 100. Steady relaxed effort.
10 sec rest between intervals. Total=1450 meters. OR swim 3 minutes in open
water in wet-suit (if you plan to race in wet-suit). Steady, relaxed and
comfortable effort. Focus on stretching it out and gliding with buoyancy of
you wet-suit.


Saturday: Bike
90 min zone 1-2 on mostly flat to rolling terrain. Focus on smooth and relaxed
pedal stroke, Stay properly hydrated and fuelled. Good day to be social but
avoid group racing. Take a meal break midway through the workout. Stretch well
after.


Sunday: Run
45 min easy zone 1-2 effort on mostly flat to rolling terrain. Best of done on
trails this week. Stretch well after and replace lost fluid.

Week 9/16 Race specific week 1

Okay - done with two base build periods, and now race preparations start for real?
3 weeks of that following, then a recorvey week before a peak period leading up to the race.

This week: approx 9 hrs.


Monday: Complet rest day


Tuesday: Run
15min WU building to zone3 final 3-4 min
Run 4*100m at high cadence to "speed up" legs
Then 6*4min intervals at 5km race pace, zone 4-5 (above threshold)
Aim for even pace on all 6 intervals - dont overdo it on the first
3min walk or easy jog between intervals
5-10min Cool Down (CD).
Easy streching afterwards. Include 10-15min of core strength excersises.
Remember good post training meal. Carbs+proteins!
And re-fluid your body


Wednesday: Swim + Bike
Swim:
300m easy WU
4*50m kick with board. Fins optional
4*200m at base pace, 20 sec rest between sets
6*100m at base pace, 10-12sec between sets
2-300 easy CD
Bike (preferably after swim and not before)
45min on trainer/spinning cycle or flat road terrain. 3*10m effort at approx treshold Heart Rate
2 min pause betwen. 10-15 WU if not straight after swim. 5-10 min easy CD afterwards.


Thursday: Run
50min moderate (zone 2, +/- 80% HR typically)
Strech well after
15-20 min core excersises afterwards


Friday: Swim
200m easy WU
Pyramide 200-400-600-600-400-200.
Easy relaxed effort. 15 sec pauses between.
100m CD at the end
Alternative 2000m continious open water swim in wetsuit if possible


Saturday:
Bike-Run brick
Bike 75km on terrain similar to race terrain (For Bergen Triathlon undulating hilly)
Start at HR zone 2, keep high cadence for approx 25km
Increase to Zone 3 and keep low zone 3 for rest of bike ride, ~50km
Preparre for a quick transition to run (plan the whole brick before starting the excersise)
Run 5-7km on course-like terrain (Same as cycling) Start with short strides on the run, keep cadence high
Keep HR low first km (zone 1-2) then increase to target zone 2-3 for remaining run.
Practice race day nutrition!
And have a prepared plan for post excersise meal


Sunday: Open water swim (if possible, if not swim continiously indoor in pool)
2000m steady pace, but do some easy meeters first.
If you feel recovered, include 20-30min at slightly higher pace (HR zone 3)
Practice navigating (search some youtubes on navigating and sighting in open water swimming, eg: http://www.youtube.com/watch?v=v0-lP3exIfc )

Week 10/16, race specific week two

Approximately 10hrs
Heavy but fun week!



Monday: Swim
300m easy WU
6*75m. breathe every second or forth stroke on same side all the time. 75m left breathing, then 75m right breathing. Waves may have you breath singlesidedly on race day. Both sides should be usable to you.
5sec between lengths
3*50m easy kick with board. Fins optional.
5*200m at race pace (base pace)
Rest 15 seconds
2-300m easy Cool Down


Tuesday: Run
Build up 10m from zone 1 to zone 2 for final 3-4 minutes
Then 5 min very easy jog.
Main set: Two long intervals of 15minutes at lactate threshold pace (approx 10km run race pace).
3min easy jog or walk recovery inbetween.
If possible a 400m run track is good as it eases run pace controll for this excersise (even flat surface)
Keep stride cadence constant and high.

Easy streching and some 15-20 minutes of core excersises afterwards (see first few week program for core excersises or google up some with focus on your weak areas?)


Wednesday: Swim + Bike
Swim: 200m easy WU, 8*50m drill as 25 drill, 25 easy to moderate. Drill of choice
5*200m at base pace, 15 sec rests between
6*50m kick moderate pace with boards. Fins optional
200m CD easy
Bike: 45-60 minutes. (45min ok if indoor, increase to around and hour outdoor). Include 2*12min at high zone 3 effort. 3minutes easy spinning with low or no brake between intervals.


Thursday: Run
50 minutes. Start with a good 10min WU in zone 1. Increase to zone 2 and hold pace.
Flat or rollingn terrain. Gravel surface a plus. Include 5*100m with high cadence without increasing pace.


Friday: Rest day
But some light streching and some core excersises is allowed. Even on rest days...


Saturday: Race simulation swim+bike+run
Time to prepare mentally aswell?
Eat as you would before race day. 2-3hrs before excersise
Swim: approx 1.5km steady pace outdoor or in a pool. Include safety if outdoor. Dont swim alone unattended. Someone in a kayak or simular to follow?
Prepare for a quick transtion to bike part. The more realistic race simulation the better.
Ride a 50-70km bike loop. Aim for zone 2 at the start and let feeling decide wether to push harder. Should aim for zone 3 effort at times.
Prepare for a quick transition to run. Again try to gain some race simulation. The faster the better. Can you get below 30 seconds? In race day you will have some "transport" time in and out of transistion zone, so for an ideal alone simulaiton, a very quick transition should be possible?
Start run with short strides and high cadence to "awake" run legs. Zone 2 at start and then increase to zone 3. If you're feeling fatigued by the week, stay zone 2. But shure allowed to be normally tired at the end of this day for sure. Run for approx 5km.


Sunday: Run
12-15km easy run on flat gentle terrain.
Stay in zone 1 - wash out legs from yesterday.

Week 11/16, race specific week three

Approximately 12hrs
Yet another heavy week which will drain you a bit perhaps, but following week is a recovery week, so hang in there.

Monday Swim
WU 300m easy
6*75m as 25 swim, 25 drill, 25 swim breathe every 3rd. stroke. Drill of choice, target you weak areas.
3*50m crawl with fists
3*50m crawl with paddles
5*200m at base pace, rest 15 sec.
Cool Down 2-300m easy, alternate stroke if you want to.

Tueday: Run
WU 10-15min easy inceasing to zone 2 for last 2-3 minutes
Jog 3 minutes easy
3*12 min at threshold pace (~10km run race pace)
5 min walk or easy jog to cool down.
15 min core excersises afterwards.

Wednesday: Swim + bike
Swim
WU 300m freestroke
4*50m as alternate stroke 25m (all four if you can) then 25m freestroke back
4*300m building: 100m easy, 100m moderate, 100m fast. 15 sec pause
6*50m moderate 25m and fast 25m - all out.
200m cool down. Alternate stroke if you wish.
Bike
~60 min as
15 min warm up, 30min as fast as you can, but stay even, last 5min same speed as in the beginning 5 minutes! Focus on aerodynamic position aswell.
15-20min easy spinning to "wash out legs" afterwards.

Thursday: run
45min easy run in zone 1, flat to rolling terrain, soft surface if possible. (mill?)
15 min streching afterwards
15-20min strength and core excersises

Friday: Bike 45min
Easy rolling, include 3*3min at high cadence but keep heart rate low still, max zone 2, aim for zone 1.

Saturday: Race Swim-Bike-Run simulation nr 2
Eath well 2-3hrs before excersise. Plan for race relevant food and drink along the excersise.
Swim 2-2.5kkm continiously. Outdoor if possible and safe (dont swim alone unattended)
Easy 200m, settle into rythm and pace.
Prepare for a quick transition to bike, simulate race conditions as best you can.
Plan a 80-100km route. Start controlled in zone 2, let legs warm up, keep high cadence, and increase to zone 2-3. Try to keep a constant effort for bike leg after a 10km "cycle in" at the start of the route. Be prepared for a quick transition to run, and run a 7-10km route. Start with short strides an high cadence as you awake the running leg, zone 2 heart rate at start and increase to zone 3, or an effort you can hold constant the rest of the run after a 1-2km "run in"
Eat for recovery afterwards ( a chocolate milk imidiatelely when finished and then some quality food after a shower? and drink water to rehydrate.)

Sunday: Run
approx one hour easy run, zone 1 as much as possible. Soft surface a plus. Wash out legs after Saturday's effort.

Week 12/16 Recovery week.
9.- 15. May
approx 5 hrs.

First a look at the remaing weeks, for your planning purposes leading up to the race

Week 13 Peak week 1 (2011 week 20) - 12 hrs
Week 14 Peak week 2 (2011 week 21) - 12 hrs
Week 15 Peak week 2 (2011 week 22) - 10-12 hrs
Taper Week (2011 week 23) - 8 hrs
Race week (2011 week 24) - 3-4 hrs + race

Monday:
Complete rest day. Short notice, but a massage will siut you good now.

Tuesday: Run 40 min easy zone 1
Strech well and do 15-20min core exercises.

Wednesday: Swim
300-400m easy WU
8*50 as 25 drill, 25 swim, pause 5 sec.
2*50 easy kick with board - fins optional
4*50 with pullbouy and paddles
300m easy cool down. Alternate stroke if you'ld like

Thursday: Bike
45min easy rolling zone 1, low gear high cadence
strech well after
15 min core

Friday Swim:
100m easy WU
1000m continious. Note 500m split.
Compare earlier 1000m pace testst.
200m easy CD

Saturday: Bike
90 min easy zone 1

Sunday: Run 60 min easy, Z1.

Check your bike and plan required service and maintenance. Decide which wear-parts to replace. Brake pads? Chain? Cassette? Tyres? Wires?

Week 13/16

Monday: Swim 300m WU, 6*75m drills as 25 swim, 25 drill, 25 swim breathe every third stroke - choose drills you feel needs work. 2*50 kick with board and if you prefer, fins, 2*50m pulling with paddles and bouy. 8*200m at base pace, 15 sek rest, 200m easy CD. Strech well after.


Tuesday: Run - 10-15min WU zone 1, two-three minute efforts at zone 2. Then 3 times 15min effort at high zone 3, close to lactate threshold. 2min easy jog or walk between sets. 10min walk or easy jog cool down. Light streching and 15minutes core excersises afterwards.


Wednesday: Swim + Bike
Swim
2-300m WU
3*50 as 25 swim - 25 drill
4*50 as slow 25 moderate 25.
5*300m building pace, start slow first 300, pick up speed to make 5th the fastest 300m. rest for 15 sec between each 300.
10*50 with moderate 25 - sprint 25. Rest 20 sec.
200m CD alternate freestyle-backstroke each 25

Bike: 60minutes, Warm up at easy pace high cadence for 20-30min, hold 25min effort at high zone three in the tribars, CD for ~10min afterwards at light gear high cadence.


Thursday: Run 40-50 minutes moderate in rolling terrain. Aim for zone 1. Strech well afterwards an include some 15min of core streght excersises.

Friday: Bike
30 min easy zone 1
Keep low gear and high cadence - "wash out legs" before saturday

Saturday: Race simulation
Try to include pre race preparations into this. Plan meal and timing as before race. Breakfast 2-3 hrs before start
Swim 2-2.2km continiously indoor in a pool or open water. Stay safe, have someone safeguard you. Dont swim alone.
Warm up 100m, settle into pace and keep steady. Practice navigation if open water. Include a "sighting" stroke mid-pool if indoor.
Kick a bit extra last 100-200m to awake legs at end of swim.
Prepare for quick transition to bike
Start easy and warm up cycle muscles, Stay zone 2, increase to low zone 3 in hard parts of the course. Try to get a round of 75-90km of race relavant route (small undulating hills for Bergen Triathlon) Prepare for a quick transition to run, run a 9-12km route. Let legs overcome the transition stiffnes and settle into a steady pace you can hold troughout.

And - it's not the real race, so post workout meal and re-hydrate is important. Recovery is where you gain. Training wears you down. Prioritise it!

Sunday: Long run

Aim for around 20km.
Start zone 1. Increase to zone zone 2-3 for 5-6km midway, and easy up to zone 1 againg for last part.

Week 14/16 training - peak week 2

approx 12 hrs

Monday: Complete rest day. Get a massage if possible.

Tuesday: Run
WU approx 15 minutes. Start easy Z1 and increase to Z2 at the end.
Walk a minute
Then do 3*15minutes at 10km run race pace or threshold pace. Walk 2 minutes between efforts
Cool Down 10min very easy jogging
Light streching and 15min core excersises.

Wednesday: Swim
300m easy WU
3*50m as 25 drill - 25 swim. Favourite drills. 5 sec pause
4*50 as 25 easy, 25 fast, 15 sec pause
4*300 building 100 slow, 100 moderate, 100 fast. 20 sec pause.
12*50m as 25m moderate 25m fast. 20 sec pause
200m easy cooldown

Thursday: Run
40 min zone 1 run on flat terrain and soft surface if possible
Strech well. add 15min core excersises afterwards

Friday: Swim
200m easy WU
2000m continious pace
100m cool down
Strech well

Saturday: Bike-Run brick
Ride approx 100km in race like terrain. Keep zone 1 first 50km, then do 10km at zone 3, 10km at zone 1.
Prepare for a quick transition to run after 3rd zone 3 10km effort on the bike.
Run 8-10km. Use first km to wake run legs and find a steady pace you can hold
Prepare for a post excersise meal with carbs and proteins. Re-hydrate well

Sunday: Run
Long slow run, approx race distance 21km. If you feel very well recovered and on top of things, increase pace at last 5km. Run first 15-16km in zone 1

Week 15/16 training - peak week 3

approx 10 hrs

Monday: Complete rest day. Get a massage if possible.

Tuesday: Run
WU approx 15 minutes. Start easy Z1 and increase to Z2 at the end.
Walk a minute
Then do 10*3minutes at 5km run race pace or slightly abve threshold pace. Walk 2 minutes between efforts
Cool Down 10min very easy jogging
Light streching and 15min core excersises.

Wednesday: Swim
1500m continous swim, open water if possible. Easy pace. Practice navigation.
Have someone safeguard you.

Thursday: Run
40 min zone 1 run on flat terrain and soft surface if possible
Strech well. add 15min core excersises afterwards

Friday: Swim
1500m continous swim, open water if possible. Easy pace. Practice navigation.
Have someone safeguard you.

Saturday: Bike-Run brick
Ride approx 60km in race like terrain. Keep zone 1 first 30km, then do 10km at zone 3, 10km at zone 1.
Prepare for a quick transition to run after 2nd zone 3 10km effort on the bike.
Run 6-7km. Use first km to wake run legs and find a steady pace you can hold
Prepare for a post excersise meal with carbs and proteins. Re-hydrate well

Sunday: Run
Long slow run, approx 15km. If you feel very well recovered and on top of things, increase pace at last 5km. Run first 10km in zone 1

Week 16/16 training.

Last training week. Next week is race week!

This week approx 8-9 hrs.

Monday:
Rest day

Tuesday:
Run, approx 60min steady easy zone 1 pace.
Stretch well afterwards.
Wednesday:
Swim
400 warm up
6*50 as 25 drill, 25 swim
4*200 builing, start first 50 easy, increase gradually till last 50m of each 200 is above race pace. Rest 20 sec.
4*50 easy kick with fins, no board. Rest 5 sec
4*50 easy pull with paddle. Rest 5 sec
3-400m Cool down
Bike
Approx 1.5 hours. 20 min good warm up. 10*2 min effort at threshold+ pace. Pause 2 min. 30min easy spininng at zone 1 at the end. High cadence, low resistance

Thursday:
Run 30-40min easy, Stretch well

Friday:
Swim
500m easy warm up at continious easy pace.
10*50 as 25 easy-25 fast, rest 10sec
500 Cool down easy

Saturday:

Bike-Run Transition.
Easy rolling approx 1 hours in the bike, then 1 hour a zone 2-3, easy 15min.
Prepare for transition to run and run for 2-3km at easy pace
Remember proper re-hydration during and after excercise, and eat right during and after.

Sunday:
Swim+Run
40 min open water swimming at easy pace followed by 40 min easy run.
Swim safe as always

Race week preparations:

In order to be early for the race week prep.
Approx 3-4 hrs + race

Monday: Swim
200m warm up
4*100 at race pace. Include 1-2 sight-strokes midway in pool on each 25m leg. Pause 10 sec.
2*50m easy pulling with paddles and bouy
2*50m easy pulling with bouy and no paddles
Pause 10 sec
200 easy cool down with bouy

Tuesday: Run
20 min easy zone 1. Include 3 50m sprints midway

Wednesday: Swim
200 m WU
4*100 building, slow-fast. Race pace on third 25, slightly faster on last 25. Pause 15 sec
4*50 as 25 slow- 25 moderate/fast. Pause 20 sec
200m easy cool down.
Stretch easy

Thursday: bike
15-20 min easy spinning.
Zone 1
High cadence.
Check that cycle is fully ok! Use race wheels if you have separate for race/training
Inspect tyres before and after.

Friday:
(almost) Rest day.
Morning run 10min easy. 2*30 sec pick up from easy run to 5km race pace. Pause by walking 2-3minutes between.
Prepare mentally - "Imagine" doing the race while relaxing?

Eat and hydrate as practiced in earlier weeks.
Dont overeat!

Check equipment - everthing at it's place and ok?

Saturday:
RACE DAY

Sunday.....
Chill