OLYMPIC TRIATHLON PLAN: JULY/AUGUST 2017 RACES

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  • Olympic Triathlon Plan Week 3

OLYMPIC TRIATHLON PLAN: JULY/AUGUST 2017 RACES

$160.00

OLYMPIC TRIATHLON PLAN

Here are the registration dates and waves for 2017 Triathlon Programs.

This 16-week program is designed for beginner to intermediate triathletes who have their sights set on an Olympic distance race (swim: .93 miles/1.5K; bike 24.8 miles/40K; run: 6.2 miles/10K). There are 9 to 10 weekly workouts (2 swims, 2-3 rides, 2-3 runs, 1-2 strength training sessions) that build a strong, capable foundation to go the distance in all three disciplines. The workouts are far from basic: nearly every ride and run has skill or speed development, while the pool workouts are rarely repeated.

If you are a more experienced triathlete going for a time goal or simply want more time in your weaker discipline, there are three weekly optional sessions (1 run, 1 ride, 1 swim) that can be easily added to enhance your preparation.

THE PREREQS: At a minimum, you need to be able to swim 100 yards (back, forth, back, forth) in a pool without touching the bottom or hanging on the edge. It doesn’t have to be pretty, and you don’t have to keep your face in the water the whole time. If you can’t do that but are intent on this plan, enrolling in an adult swim class and/or private lessons is a great idea.

For the run and bike portions, being injury-free is necessary. Ideally, you have completed a sprint triathlon—or at least run a 5K and 10K—before taking on an Olympic distance race, but if you’re starting from scratch and just can’t bear not doing an Olympic distance this season, this 16-week plan can help you get to the finish line happily and injury-free.

EQUIPMENT: We’ve compiled a full gear list here, but if you’re new to the sport of triathlon, we’re all about keeping it minimal and cost-effective. Ride your old bike or borrow one from a friend. Rent a wetsuit, if you need one. The only pieces of equipment that might feel are unusual is a stability/Swiss ball and hand weights for the strength circuits; most gyms have these.

TRAINING BASICS: Most of the mandatory weekday workouts are an hour; if you do the optional runs off the bike and/or the bikes out of the water, they inch closer to 75-90 minutes. (Remember: they’re optional.)

The weekend workouts range from 60 minutes to 2 hours, 30 minutes; one day typically has a bike/run brick and the other is either bike or run with an optional swim. The longer weekend workouts will get you ready, both mentally and physically, for an Olympic-distance triathlon, which typically takes most beginner triathletes three to four hours to complete.

A FEW MORE TIDBITS:
—During Week 8, you will do a weekend workout of all three disciplines in a row to get you familiar with race situation and transitions.
—Swims range from 1,100 to 2,300 yards; rides range from 35 minutes to 2 hours (or 25 miles); runs range from 40 to 90 minutes.
—One day weekly is a total rest day. (On the plan as written, it’s a Friday, but you can easily rearrange the plan to accomodate your schedule.)

STRENGTH TRAINING INCLUDED? Yes. You will have one to two (mandatory) strength circuits a week. These require hand weights and a stability ball.

A SAMPLE WEEK:
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Workouts indicated with a star are optional, and all the workout specifics are explained in great detail in the plan.

Not seeing your wave? Here are the registration dates and waves.

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Product Description

The OLYMPIC DISTANCE TRIATHLON PROGRAM includes:

  • A mother-triathlete-friendly training plan that fits beginner to intermediate triathletes. This 16-week program is designed for beginner to intermediate triathletes who have their sights set on an Olympic distance race (swim: .93 miles/1.5K; bike 24.8 miles/40K; run: 6.2 miles/10K). There are 9 to 10 weekly workouts (2 swims, 2-3 rides, 2-3 runs, 1-2 strength training sessions) that build a strong, capable foundation to go the distance in all three disciplines. The workouts are far from basic: nearly every ride and run has skill or speed development, while the pool workouts are rarely repeated.

    If you are a more experienced triathlete going for a time goal or simply want more time in your weaker discipline, there are three weekly optional sessions (1 run, 1 ride, 1 swim) that can be easily added to enhance your preparation.

    The race-specific plan is 16 weeks, and you will also receive a four-week Triathlete Holding Plan, which you can use while waiting for your training wave to take off.

  • Miles of resources. The Train Like a Mother Club provides plenty of accessible resources that will benefit your running and lifestyle. Your registration gets you access to the private site, where you’ll find helpful articles; video demonstrations of strength training moves and triathlete drills that are totally doable (read: less than five minutes! truly!) and will keep you training strong and injury-free.

    You’ll also receive exclusive Train Like a Mother podcasts, where we’ll answer all your individual training questions—and dive deep into swimming and biking skills and tactics. As always, no question is too basic or TMI. We’ll also host helpful webinars so you can chat with Coaches Jen + Liz to get all your individual questions answered.

  • Accountability—and camaraderie—galore. In addition to Train Like a Mother Club, you’ll also be invited to join a private Triathlon Challenge club on Strava, where you can track your miles, and a private Triathlon Challenge Facebook page, where you’ll quickly find an army of (funny, empathetic, inspiring) #motherrunner teammates. You’ll share training tips, stories of good runs and bad, cheer each other on, and push each other out the door. Momentum comes from teamwork, and these Challenges roll on some serious #motherrunner momentum.

  • Expert, Accessible Guidance. We’re here to guide your every stroke and mile. In addition to the webinars and podcasts, we pop in via email weekly with a tip- and advice-heavy newsletter, as well as have a weekly Q+A with the coaches on the Facebook page. At least every other week, Coach Liz or Coach Jen will host office hours, where you can schedule a call to discuss your training questions.

  • A Training Peaks Account. This comprehensive training tool will help you chart the nearly daily growth of your endurance base. It also sends you a daily email with your workouts for today and tomorrow so you can plan accordingly.

  • Best.Swag.Bag.Ever. As part of your registration, you will receive a package stocked training essentials, including a tube of Nuun, packets of GU, a pair of Balega socks, and samples of SweatX sports detergent, and Action Wipes. (Shipping of $6.50 on U.S. orders and $15 for international orders will be added to your registration at checkout to cover the cost of getting these goodies to your mailbox.)

  • Optional Celebratory Merchandise. We’ve got a brand new Like a Mother long sleeve tech shirt and a range of custom shoe tags—we’re calling them the new finishing medal—including don’t think/just go; #BAMR; and Stay Strong.

  • Sweet Discounts—and Giveaways—on Gear. Throughout the Challenge, we’ll offer deep discounts on some of our favorite running things, as well as straight-up giveaways.

FAQs

  • How do I know if this is the right training plan for me?
    This 16-week plan will most likely fit your needs, if you are a beginning to intermediate-level triathlete who is taking on an Olympic distance race this summer.

    At a minimum, you need to be able to swim 100 yards (back, forth, back, forth) in a pool without touching the bottom or hanging on the edge. It doesn’t have to be pretty, and you don’t have to keep your face in the water the whole time. If you can’t do that but are intent on this plan, enrolling in an adult swim class and/or private lessons is a great idea.

    For the run and bike portions, being injury-free is necessary. Ideally, you have completed a sprint triathlon—or at least run a 5K and 10K—before taking on an Olympic distance race, but if you’re starting from scratch, this 16-week plan can help you get to the finish line happily and injury-free.

    TRAINING BASICS: Most of the mandatory weekday workouts are an hour; if you do the optional runs off the bike and/or the bikes out of the water, they inch closer to 75-90 minutes. (Remember: they’re optional.)

    The weekend workouts range from 60 minutes to 2 hours, 30 minutes; one day typically has a bike/run brick and the other is either bike or run with an optional swim. The longer weekend workouts will get you ready, both mentally and physically, for an Olympic-distance triathlon, which typically takes most beginner triathletes three to four hours to complete.

    LONGEST WORKOUT DISTANCES: Swim: 2,300 yards; ride: 2 hours (or 25 miles); run: 90 minutes.

    If that feels like too much for your running experience or your schedule, consider the SPRINT DISTANCE PROGRAM.

  • Does the registration fee include a race?
    No. The fee is for the comprehensive training plan, unlimited support, miles of resources, exclusive podcasts, and swag package, which will help you nail your triathlon, both physically and mentally. At the end of the wave, you will participate in the organized triathlon of your choice.

  • Wait: So I have to pay for this Challenge and a triathlon entry fee?
    Yep—and we’ve heard again and again it’s worth it. Staying committed and motivated during the days, weeks, and, yes, months of training can be ridiculously hard. If you can do that—and these programs are all about accountability and inspiration—race day becomes a celebratory victory lap, not a slog full of self-doubt.

  • Can you please explain the shipping charges?
    Within a few weeks of registration, every participant in a Train Like a Mother program receives a stocked swag package with some of our favorite training essentials. Domestic #motherrunners are charged $6.50 for shipping; international #motherrunners are charged $15 for shipping. Celebratory merchandise has no shipping charges if ordered at the time of registration; we’ll ship it with your swag package. If you order at a time other than registration, we need to charge shipping.

  • What if my target race isn’t in one of the waves you have listed above?
    We might be able to still have you covered. Here are the registration dates and waves for the 2017 Triathlon Programs, which we can adapt for April or September triathlons.

  • What if I realize this isn’t the right training plan for me? 
    We definitely want this to work into your life and your running lifestyle. You can email us at tlamclub@gmail.com within 2 weeks of starting the program and we will set you up with another plan or a credit for an upcoming challenge. We will not be able to issue a straight-up refund.

  • What if I get injured or really sick?
    With a smart training plan, doable strength training, and advice on foam rolling and other self-care, we’re going to do our best to keep you injury-free. That said, if you have an injury or illness that totally slays your training, let us know at tlamclub@gmail.com. We’ll work with you to get you a credit for an upcoming program.

Any other questions? Hit us up at tlamclub@gmail.com and we’ll help you out!