Kristin L. Triathlon Training

Posted by Brian PCF
Apr 16 2010

Background: Kristin L. has been training at Potomac Crossfit since January and has signed up for two Triathlons: one sprint in June, one Oly in September.

Goal: I’m going to program a loose WOD schedule with triathlon built on top. She’ll be focusing on building capacity and speed in the triathlon disciplines while improving fitness through diet and Crossfit.

Template: The template will be a very simple weekly schedule that rotates: WOD/Tri/Rest/WOD/Tri/WOD/Rest.

Key Points: With the distances that Kristin is going to complete for the triathlons, we don’t need a lot of volume in swim/bike/run. Some basic comfort with these movements, speed development, and capacity development will get us where we need to be. The Crossfit principles of “I’m not impressed by volume, I’m impressed by intensity” as well a “Form, Consistency, then Intensity” are going to be key.

Tracking: Kristin will start a wordpress blog, link it to comments, and post the WOD/Tri Training, as well as the results. She’ll also post scheduled rest days versus unscheduled rest days so we can track how compliant she’s being.

Programming:

Week 1

Day 1 – PCF WOD

Day 2 – Tri Training
Run Baseline
Run 800m
Rest 5 minutes
Run 400m
Rest 5 minutes
Run 100m

Day 3 – Rest

Day 4 – PCF WOD

Day 5 – Tri Training
Swim Baseline
Swim 300m
Rest 4 minutes
Swim 200m
Rest 4 minutes
Swim 100m

Day 6 – PCF WOD (go 80% on the WOD, use this as a backoff day)

Day 7 – Rest

Week 2

Day 1 – PCF WOD

Day 2 – Tri Training
Bike Baseline
Bike 1000m
Rest 5 minutes
Bike 500m
Rest 5 minutes
Bike 200m

Day 3 – Rest

Day 4 – PCF WOD

Day 5 – Tri Training
Run 400m x 4, rest 1xRun time (i.e., if 400m takes you 2:00, you rest 2:00)

Day 6 – PCF WOD

Day 7 – Rest

Week 3

Day 1 – PCF WOD

Day 2 – Tri Training
Swim 200m x 6, rest 1xSwim time

Day 3 – Rest

Day 4 – PCF WOD

Day 5 – Tri Training
Bike 500m x 6, rest 2xBike time

Day 6 – PCF WOD

Day 7 – Rest

More to follow as Kristin progresses and I get some data back.

If you’d like a program design, click here for my program design and online coaching fees.

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