Hey, I m sure this has been discussed many time on the site but I am looking for a good Olympic training plan I can follow for NYC on July 8. I have been training and have done a sprint and olympic in consecutive weeks…just looking for something a little more structured than what I have been doing
There’s a pretty fast triathlete who uses this plan:
“On Monday, I do a 90-minute run, an hour swim, an hour in the gym and two hours on the bike. On Tuesday I swim quite hard in the morning, do an easy run and an easy bike ride and finish with a track session in the evening. Wednesday starts with a long easy session in the pool, a 90-minute run and then three hours on my bike. On Thursday, I’ll swim in the morning and do one or two runs and then a hard ride. Friday is my easier day — swim in the morning, easy run, easy ride. And Saturday and Sunday are both longish rides and longish runs.”
Does this fast fellow work also??
haha, yes, he’s going to the Olympics this summer. Triathlon is his job. Name is Alistair Brownlee.
As far as free training plans for us mere mortals, check out the training plans on Trifuel.com (though there are LOTS of other plans out there - google is your friend)
http://www.trifuel.com/triathlon-training-plans
Good luck.
I imagine that given you have done some tri’s already this year, you are in decent shape. Given that you are 7 weeks out (with today being day 1 of week 1/7 and the race being the last day of week 7), I suggest you focus on training at “race pace.”
Do you work? if not, then the plan above would likely go great. Unless you want to see people or do anything but train 
I did NYC last year, wouldn’t stress the swim too much. you want to be a comfortable swimmer, but the current really will shave minutes off your time. I didnt swim for 2 weeks leading up to the race (business travel, no pool) and did fine on the swim.
The run is tough, so practice running some hills, and get used to heat as much as possible cause it can be a brutal one.
rough outline of my Oly training:
Monday: Run, tempo/interval with a good 3-5 miles of work in there. Swim if possible
Tues: Run, easier with some strides. Bike - 60 minutes with short bursts of hard work (30 seconds - 1 minute)
Wed: hard bike, 60-90 minutes of a 2 x 20 @ FTP type effort in there
Thurs: longer run, maybe 8 miles to start, build up to 9-10 miles closer to the race. mostly easier pace.
Sat: Bike & Run - try to simulate race pace for both
Sunday: 1-2 hour bike, nice and steady pace, little lighter than race effort.
good luck!
There’s a pretty fast triathlete who uses this plan:
“On Monday, I do a 90-minute run, an hour swim, an hour in the gym and two hours on the bike. On Tuesday I swim quite hard in the morning, do an easy run and an easy bike ride and finish with a track session in the evening. Wednesday starts with a long easy session in the pool, a 90-minute run and then three hours on my bike. On Thursday, I’ll swim in the morning and do one or two runs and then a hard ride. Friday is my easier day — swim in the morning, easy run, easy ride. And Saturday and Sunday are both longish rides and longish runs.”
Looks like his recovery is optimized! If you nudge nudge wink wink follow me?
Just find a training schedule that works w/ your life and repeat it. It’s a lot simpler than most people make it out to be. 3 swims, 3-4 bikes, 5-8 runs. Get a long ride (2.5-3hrs) and long run (1.5-2hrs), a 20-25min tempo or 50-60min progression/steady run, a FTP bike workout (4x10, 3x12, 2x20 etc), and a 20 minute brick w/ 10 minutes at 10k pace. The rest is just is easy to moderate, building your aerobic engine and endurance. Add in shorter v02 type intervals on the bike later on if you can handle the above workload.
Try and look at the book that Matt Fitzgerald wrote. It has 10 different Olympic programs, so you can find one that suits your ambitions and time schedule…