itu world triathlon Abu Dhabi 10 week training plan itu olympic intermediate

itu world triathlon Abu Dhabi 10 week training plan itu olympic intermediate

jan 3-9 Ab Crunch Feet Down, Ab Crunch Feet Up - 2 sets of 10 reps jogging with 3 20sec acceleration) + 25min run (2*) (8min easy + 2min fast) + 5min cooldown walk) Tuesday: sea swim 200m warmup, 5 50 (25m sprint + 25m easy), (3x) 3 100m medium pace with 30sec rest after each, second series faster then first. 200m cooldown 35k easy riding with 2 short 1min sprints per 7.5K + 15min run Friday: Bike 50k bike (12.5k easy-12.5k medium-12.5k easy-12.5k Time Trial) 4*7.5min sea swim wth fast run in and slow run out at each rep. Try to increase the speed within the program jan 10-16 Ab Crunch Feet Down, Ab Crunch Feet Up - 2 sets of 10 reps jogging with 3 20sec acceleration) + 30min run (4.30min run + 30sec sprint alternating) 200m warmup. 5*50m leg kick with board. 5*50m fast with 30sec rest after each. 5*100m medium with 15sec rest after each. 500m with paddles and pull buoy bilateral breathing. 100m cooldown with 25m flat out sprint 25k bike (10k easy - 7.5k Time Trial - 7.5k cooldown) + 20min easy run Friday: sea swim 30min swim with 10 Sprints (10-20sec) on the way - rest easy Saturday: Bike & Run 35k bike with 2*7.5k Time Trial + 6k easy run

jan 17-23 Ab Crunch Feet Down, Ab Crunch Feet Up - 2 sets of 12 reps + 30min run (6min easy + 4min fast alternating) 200m warmup. 10*50m (25m best technique - 25m sprint) 4*300m each faster then previous, so make sure u start gentle enough. Go for a 4th one fast with paddles if energy left ;-) 42K bike (12K easy, 10K 2min fast+ 3min easy, 20K easy) + 6min easy run 2h easy bike + 30min run with first 5min fast but controlled 3*15min sea swim (1. super easy 2. fast run in, medium swim speed, fast run out 3. slow run in, fast swim, fast run out) jan 24 - feb 1st rest week Do exactly half the training of the previous week. Fuel up and enjoy time with Family and friends :) jan 24-30 rest Monday: core & run 20min core workout 30min easy run with 3* 1min fast & Stretching 30mins easy swim + 10min stretching Wednesday: rest 1.5h easy bike with 5*1min flat out (stay seated in race position, no stand up sprint) + 15min easy jogging Saturday: sea swim 20min steady fast sea swim + 20min run directly after swim (first 10min race pace, rest easy) rest week

feb 1-6 Ab Crunch Feet Down, Ab Crunch Feet Up - 2 sets of 12 reps + 35min run (5min easy + 5min fast alternating) 200m warmup 5*50m leg kick with board 5*50m fast with 30sec rest after each 5*100m medium with 15sec rest after each 500m with paddles and pull buoy bilateral breathing 3*100m flat out with 2min rest after each 200m cooldown 50K bike (10K easy, 10K fast alternating) + 30mins easy run Friday: bike/run 2 1/2h easy bike + 5*2min full run with 3min easy after each 45min open water swim (5min warmup easy, 20min fast but controlled, 5min super easy, 10min fast, 5min cooldown)

feb 7-13 Stiff Legged Dumbbell Deadlift, Triangle Press Ups, Squat with Dumbbell Press, Dumbbell One Arm Row, Side Lunge, Dumbbell Curls, Tricep Dips - 3 sets of 12 reps, Ab Crunch Feet Down, Ab Crunch Feet Up - 2 sets of 16 reps + 40min run (4min 30 medium + 30sec sprint alternating) 200m warmup, 5*50 (25m sprint + 25m easy) (3x) 5*100m with 30sec rest after each, 2nd series faster then 1st. 200m cooldown 45K bike (10K easy - 25K Time Trial - 10K easy cooldown) + 35min run in a pace u can sustain for Olympic distance 3h easy bike + 20min run (2mins flat out + 8mins jog) Saturday morning: open water swim 8*5min sea swim (1. + 3. + 5. +7. easy, rest as fast as u can with fast run in and out) feb 14-20 Stiff Legged Dumbbell Deadlift, Triangle Press Ups, Squat with Dumbbell Press, Pull Ups (4 reps), Side Lunge, Dumbbell Curls, Front Dumbbell Lunge, Tricep Dips - 3 sets of 15 reps, 0 secs rest between sets Sit Up Alternate Punch, Ab Crunch Feet Up, Knee Grabs - 2 sets of 16 reps Plank hold for 40 secs + 5*3min fast run with 5min easy after each 25min easy swim with 5*25 leg kick sprint 5*50 Freestyle sprint Wednesday: rest Thursday: bike/run 60min easy bike with 4*5min fast but not full in the middle + 15min easy run 3h easy bike + 25min run (6mins flat out + 19mins jog) Saturday morning: open water swim Easy swim max. 40min and never push

feb 21-27 Sprawl Dumbbell Deadlift, Triangle Press Ups, Squat with Dumbbell Press, Pull Ups (6 reps), Side Lunge, Dumbbell Curls, Front Dumbbell Lunge, Tricep Dips - 3 sets of 15 reps, 0 secs rest between sets Sit Up Alternate Punch, Ab Crunch Feet Up, Knee Grabs, Mountain Climbers - 2 sets of 20 reps Plank hold for 40 secs + 30min easy jogging 500m warmup 5*50m (25m sprint + 25m easy) 200m easy 5*100m flatout with 3min rest after each + 15min easy steady swim freestyle Wednesday: bike 2 1/2h easy bike with cadence 85-95. 4*30sec flatout sprint towards the end 50k bike (10k easy - 30k race pace - 10k easy) + 7.5k run race pace. Test your gear and nutrition and learn to find a powerful but comfortable speed you could sustain over the distance 30min steady sea swim with speed variations feb28-mar5 Sprawl Dumbbell Deadlift, Triangle Press Ups, Squat with Dumbbell Press, Pull Ups (8 reps), Single Leg Deadlift, Dumbbell Curls, Rear Dumbbell Lunge, Tricep Dips - 3 sets of 15 reps, 0 secs rest between sets Sit Up Alternate Punch, Ab Crunch Feet Up, Knee Grabs, Mountain Climbers - 2 sets of 20 reps Plank hold for 40 secs 10min light wamup + 30min run (10min easy - 10min medium - 10min fast but controlled!) 400m easy warmup with 2*25m sprit in the second half. 3*200m (1. easy 2. medium 3. fast) 200m cooldown Wednesday: 1h super easy bike Friday: bike / run 30min bike easy with 5min race pace in the middle No pushing or pain! + 10min run (1min medium + 4min super easy) Saturday: itu Olympic Triathlon Enjoy the day and build the race up from easy in the swim to sprint on finish line with powerful but controlled bike

trainme group sessions rest Running clinic 7pm at Nad Al Sheba Cycle Park (NAS) Tuesday: masters swim Dubai Masters swim 6am at Aqua Sports Academy Tecom - Focus on drills and intervals Bike & Run session 6.30pm at Nad Al Sheba Cycle Park (NAS) Thursday: strength Strength and conditioning 6am at NAS - 1hr full body strength session with focus on functional strength and mobility 6.30am Al Qudra - several group sets as per abilities Train ME runs a series of weekly group training sessions across all event disciplines linked to professionally designed triathlon training programmes. The sessions provide a fun and collaborative, community environment for athletes and are fully supervised. Our athletes range from complete beginners training for their first race to people stepping up to the full ironman distance. If you would like to be a part of our sessions, please get in touch. If you would like to join our supervised group training sessions in Dubai please contact : +971 55 998 1000 for more info please visit www.race-me-events.com Saturday morning: open water swim Open water swim 6.30am at Sunset Mall Jumeirah or TriDubai swim 6.30am for advanced swimmers weekly group sessions also available in abu dhabi