Advanced Sample Program for a 226km event

This program is quite advanced and requires loads of training time. Not for the athletes with a normal full-time job, family and other. Just an inkling of what can be done in prepping for a 226km

 

This program has been tried and tested to an 8h30 finish time over the 3.8km/180km/42km so we know it does work. Not everybody’s cup of tea as athletes are so vastly different.

 

4 WEEKS:

 

 

The training sessions will be as follows per week:

 

6 swim sessions

6 bike sessions

6 run sessions

 

 

Week 1 and 2 (combined)

 

Day 1 (Monday)

 

Bike 60km (spin easy gear, high spin cadence) in the morning

 

 

Swim session at lunch

400m swim, 200m kick, 200m pulling as warm-up

4 x 50m moderate swim on 60 seconds, rest 30 seconds after each set. DO IT 5 TIMES

200m easy swimming

40 x 25m, go hard for one length, rest 10 seconds, then go easy for another length

 

Total 3000m

 

 

Run +-10km moderate pace

 

 

 

Day 2 (Tuesday)

 

Bike warm-up for 10km, then time trial for 20km, cool down for 10km, 10km race pace, 20km easy spin recovery

 

Total 70km

 

 

Swim Session at lunch

6 x 500m swim, rest 30 secs after each

You must start easy and record your time, then you need to go faster for each 500m with your last interval being the fastest

4 x 25m maximum sprints,

Easy 100m

 

Total 3300m

 

Run time trial 8km

Warm-up for 2km before the run, and cool down easy 2km after the run

 

Total 12km

 

 

Day 3 (Wednesday)

 

Bike easy 60km in the morning and spin the legs

 

 

Swim Session

400m swim, 200m kick, 400m pulling as warm-up

15 x 100m at race pace. Do it on 2 minutes.

Easy 200m

Sprint 8 x 25m maximum efforts, rest 30 seconds after each 25m

Easy 100m

 

Total 3000m

 

Run

Easy 8 – 10km

 

Day 4 (Thursday)

 

Bike interval session

Warm-up 20km

Go to the goose hill, start at the bottom

Go very hard to the top (+-800m) x 15

Slow recovery down to the bottom

Easy 12km

 

Total 60km

 

 

Swim Session

3 x 1000m straight swims (rest 1 minute after each)

 

First one swim

2nd do pulling

3rd do swim again

 

4 x 25m sprints, rest 30 seconds after each

 

Total 3100m

 

 

Run

Track Session

Warm-up 2km

Do 10 x 100m strides, jog back to the start

4 x 400m hard efforts, carry on jogging 400m and do not stop after each interval

Rest 2 minutes

3 x 1km intervals (go hard, rest 2 minutes between each interval)

Recovery 2km

 

Total +- 12km

 

 

Day 5 (Friday)

 

Bike 80km easy

 

Swim Session

6 x 50m easy swimming on 60 seconds

6 x 50m kicking, rest 10 seconds after each

3 x 100m medley, rest 10 seconds after each

3 x 100m swimming, rest 10 seconds after each

 

Easy 300m recovery swim

 

16 x 25m sprints, on 30 seconds

 

Easy 100m recovery swim

 

5 x 200m pulling, rest 1 minute after each set

 

Total 3000m

 

 

Run Session: REST

 

Day 6 (Saturday)

 

Do a long run in the morning 20-30km

Do it at a moderate pace

 

 

Swim Session in the afternoon as recovery

2km straight easy swim, no rest, just recover

 

 

Day 7 (Sunday) Brick Session

 

Long Bike (120 – 180km) followed by 5-10km run

 

 

 

 

Total for the weeks 1 and 2:

 

Bike 460/520km

Swim 17km

Run 65/85km

 

 

YOU WILL REPEAT THIS TRAINING SCHEDULE FOR A PERIOD OF 2 WEEKS

 

 

 

WEEK 3 & 4

 

 

Day 1(Monday)

 

Bike 70km easy

 

 

Swim at lunch

 

6 sets of (swim 100m, kick 100m, pull 100m) no rest between sets

200m easy swimming

10 x 75m hard swimming at race pace, rest 30 seconds between each one

Easy 100m recovery

10 x 25m maximum sprints, rest 30 seconds between each

Easy off

 

Total 3100m

 

Run Session (Hill session)

Warm-up 1km warm-up

1km hill intervals that is not too steep but not flat either – use your discretion on this one

5 sets of go hard up to the top, jog back down easy, no rest, go again

Recover 1km easy cool down

 

Total 10 – 12km

 

Day 2 (Tuesday)

 

Bike time trial

Warm-up 10 km

Time trial for 50km race pace if possible. 75-80% of your MHR

Cool down for 10km

 

Total 70km

 

 

 

Swim session

15 x 200m swimming

 

Rest 30 seconds in between each

 

Total 3km

 

 

 

Run Session:

Time Trial

4km warm-up

8km time trial as maximum effort

2km easy

 

Total 14km

 

 

Day 3 (Wednesday)

 

Bike recovery ride of 60km easy

 

Swim session

Warm-up 400m swim, 200m kick, 200m pull

Do 4 sets of (10 x 50m on 60 seconds) race pace.

Rest 1 minute after each 10

Recover swim 200m

Maximum sprints of 8 x 25m, on 30 seconds

Recover

 

Total 3200

 

 

Run

Easy 8km jog

 

Day 4 (Thursday)

 

Bike Ride 80km moderate effort, do some short 1 minute intervals (10) of sprinting out of the saddle then sitting and maintaining pace and effort (prep for surges and hill climbs with this sort of interval work)

 

 

Swim session

2 x 1500m swims

The second one must be faster than the 1st. try race pace for no 2 if possible

Recovery swim of 200m

 

Total 3200m

 

 

Run interval session on the road

Jog 1km then race pace for 1km

Do this for a total of 10km

 

Total 10km

 

Day 5 (Friday)

 

Bike ride 60km moderate

 

 

Swim Session

8 x 50m on 60 seconds

8 x 50m pulling on 60 seconds

8 x 50m kicking on 2 minutes

 

Easy 100m swim

 

4 x 100m race pace, rest 30 seconds after each one

Easy 100m

4 x 100m race pace, rest 30 seconds

Easy 100m

 

16 x 25m hard sprints, rest 10 seconds between, after 4 rest 1 minute

Easy 200m recovery swim

 

Total 2900m

 

Run: Rest

 

Day 6 (Saturday)

 

Long Run 35-40km at moderate pace

 

Swim Recovery session of 3km easy in the afternoon

 

 

Day 7 (Sunday)

 

Long Ride Between 140km and 200km followed by 8km run easy

 

 

Totals:

 

Bike 480/540km

Swim 18.5km

Run 100km

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