Our Price $349.95 Members Only Price $299.97

Purchase this training plan and receive a
FREE Training DVD
(Triathlon Nuggets of Wisdom Vol. 1 -
Fundamental Training Tips), a $19.95 Value!

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Thank you for your interest in using this and other training plans available on our website. These plans, created by Coach Troy Jacobson, have demonstrated their effectiveness over many years for athletes of all levels. Plans are delivered through the Training Peaks Coaching website platform, allowing the athlete to log and track training progress, further enhancing their ability to reach their goals. Please review the description below for more information and to get started.

CUSTOMIZED 4-U by Coach Troy Jacobson!
By choosing this option, you'll receive the basic training plan PLUS a 30-minute training consultation and plan customization call with Coach Troy. During the call, you'll go over the plan week by week with the Coach as he makes modifications to the plan based on your personal schedule and other training related needs. Register for this plan now and receive a FREE Spinervals DVD, a $30 value. (This plan is limited to a few participants at a time and is available on a first come, first serve basis. Those who register will be contacted within 48 hours to schedule a convenient call time with the Coach.)

PURPOSE:
This program is designed for the beginner level (0-1 years of tri training/racing exp.) triathlete with a moderate - high level of general conditioning (not someone 'off the couch') who wishes to complete and compete in the "olympic" or International Distance of 1.5K Swim | 40K Bike | 10K , run comfortably and to have an enjoyable race experience in the process while reaching a high level of fitness. It is recommended that prior to starting this program, the athlete has the ability to swim 500 yds straight, bike 20 miles comfortably and run 3 miles without difficulty. This plan IS NOT for someone who is just now engaging in a fitness routine but IS for the fit individual who is now ready to train for a tri.

This program does not specificy strength training or meal plans. It is recommended by the author that you incorporate resistance training into your program two - three times per week (Ex. Tues./Fri./Sun) during this training cycle.

Workouts are specified according to time, intensity and distance goals for each day of the week. Coaching tips and notes are also offered throughout the plan and are also available for members of www.coachtroy.com.

The workouts contained in this program are given an intensity description by Zones that are simple and easy to understand and use. Advanced athletes can use heart rate, power (on the bike) or PE(perceived effort) to monitor their daily training intensities.

In general, the intensities for this plan are as follows:

• Zone 1: Recovery pace. Very low intensity active recovery 'shake the legs out'. Ideal after long/hard workout days and races. 'Noodle it'.
• Zone 2: Aerobic/Blue pace. Low to moderate intensity training. PE of 6-7.5 (Scale 1-10, 10 being 100%). Steady conversation effort. HR is at least 10-25 beats per minute below LTHR (lactate threshold heart rate).
• Zone 3: Aerobic Endurance/Gray pace. Moderate to hard training. PE of 7.5- 8.5. Harder efforts that can be sustained for long periods of time. HR 0-10 beats below LTHR.
• Zone 4: Threshold Training. Hard training at a pace sustainable for short durations. At and above 'race pace'. PE 8.5 - 9. Suffer a little. HR within 5+/- LTHR.
• Zone 5: V02max Training: Really hard training, PE 9-10. Suffer a lot. HR 10-20 bpm above LTHR.

Prior to starting this program and again mid-way through the program, it is recommended that the athlete gets a metabolic test in order to set up target training zones effectively. If that test is not available or convenient, benchmark tests such as that found in Spinervals 27.0, a 20 minute functional threshold test or for the run, a hard 3 mile effort (take avg. HR for the run) can be used to determine LTHR. (Example: If a 3 mile hard, race paced run yields an avg. HR of 150 bpm, this is your LTHR.)

This plan leverages the knowledge base of the Spinervals Cycling Series. Although it's not required that the athlete uses Spinervals videos, it's recommended and suggestions are made as to which DVDS work best throughout the training program. If you have any questions whatsoever, please contact info@coachtroy.com.

Good luck with getting started! Thanks for using the plan and let me know if you need anything.

Best wishes,

Coach Troy
troy@coachtroy.com

Register and get started with 5-Easy Steps!

1. Purchase this plan.
2. Once purchased, you'll be contacted by our office via e-mail within 72 hours to register for a Training Peaks account.
3. Take a moment to register for your account.
4. Once you're registered, your plan will be loaded to your schedule.
5. Start your program, get results and achieve your goals!

If you have any questions please contact us at info@coachtroy.com or toll free, 1-888-288-0503.

What do you get with this training plan?
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:

• Daily e-mails with your next workout keep you on track
• Create your own routes or search our library of routes for tracking your workouts
• Map, graph and share workouts with your friends by e-mail, Facebook and view in Google Maps or Google Earth
• Upload workouts from one of more than 80 training devices (Garmin, Suunto, Timex, Polar, more) or easily record your workouts manually
• Track your fitness and gain confidence
• Complete nutrition tracking to monitor your diet
• Get support and answers on the Message Boards

Sample workouts:

Rest Day | Week
Welcome to the training plan! Now that you've started, it's time to get to work. As mentioned in the introductions to the plan, it's recommended that you have a solid base of aerobic/endurance fitness 'under your belt' prior to starting this program and to monitor yourself throughout. We'll be gradually building your volume and intensity throughout the next 12-week, with a taper at the end in order to have you fresh and well rested for race day for a peak performance (hopefully!). At times, we'll reference Spinervals or other video workouts for your convenience. Please visit our Training DVDs page to learn more or to purchase these recommended titles. If at anytime during the training plan you have questions, please email info@coachtroy.com and someone will respond to you quickly. That's all for now! Good luck and train smart! - Coach Troy

Swim
Planned Time: 0:40:00
Warm up 200-400 yds (Swim easy), 6-8x 50 drill/ choice (you choose the drill based on coach's recommendation) on 10 sec rest (rest for 10 seconds on the wall before doing your next rep.), Main Set: 4x100 tempo (steady, challenging pace but one that allows for you to even split) on 20-30 sec. rest, Pull 200-300 straight and steady (use a pull buoy between your legs and swim 300 yds. Without stopping), Kick set: (Use a kick board)4 x 50 @ 15-30 sec rest, Cooldown 200-400.

Run
Planned Time: 0:35:00
Aerobic Base: Z2, 30-40 minutes steady aerobic run. Focus on using good form and staying within your comfort zone. Push to the upper range of Z2 on days you feel strong and keep it at the lower range on other days as an 'active recovery' run.

Brick
Planned Time: 1:05:00
Aerobic Brick: Z2, Bike 40-45 minutes (90-100rpms), transition in 1-2 min. then run 20- 30 Minutes aerobic.

Swim
Planned Time: 0:40:00
Warm up 200-400 yds (Swim easy), 6-8x 50 drill/ choice (you choose the drill based on coach's recommendation) on 10 sec rest (rest for 10 seconds on the wall before doing your next rep.), Main Set: 4x100 tempo (steady, challenging pace but one that allows for you to even split) on 20-30 sec. rest, Pull 200-300 straight and steady (use a pull buoy between your legs and swim 300 yds. Without stopping), Kick set: (Use a kick board)4 x 50 @ 15-30 sec rest, Cooldown 200-400.

Bike
Planned Time: 0:50:00
Aerobic Base: Z2, 40-50 minutes steady aerobic bike, 85-100 rpms. Focus on staying in the aerobic zone and maintaining a steady cadence. This workout can be done on the roads or on the trainer or Spinning bike. HR can drift up to the upper range of the aerobic zone if you're feeling strong on this day, but not over it.

Rest Day

Bike
Planned Time: 0:55:00
Aerobic Base: Z2, 45-60 minutes steady aerobic bike, 85-100 rpms. This workout is for 'active recovery' and is to be completed at the lower range of your Z2 heart rate.

Run
Planned Time: 0:55:00
Aerobic Base: Z2, 50-60 minutes steady aerobic run. Focus on using good form and staying within your comfort zone. Push to the upper range of Z2 on days you feel strong and keep it at the lower range on other days.