CIS TRAINING SYSTEMS CYCLING PROGRAM

16 Week Triathlon Program

Customized Plan for Olivia Atansovoska

CONSENT AND RELEASE FORM

I desire to participate in the CIS Training Systems Cycling Program and my choice to participate in the CIS Training Systems Cycling Program is voluntary on my part. By making the choice to participate, I understand the risks involved in cycling activities and I understand and agree that I knowingly and voluntarily assume the risk of any injury or harm to me that may in any way result or arise from my participation in the CIS Training Systems Cycling Program. I also understand and agree that neither CIS Training Systems Cycling Program nor its affiliates are or shall be responsible for any injury or harm to me. I understand that I should not participate in the CIS Training Systems Cycling Program unless I am medically able and have consulted with my physician. I further understand that the cycling guidance given by CIS Training Systems Cycling Program is NOT intended in any way to be a substitute for professional medical advice and that I should refer any medical questions or concerns I may have to my physician or qualified healthcare provider. Having read this waiver and knowing these facts, I agree to forever release, waive, discharge, and hold harmless CIS Training Systems Cycling Program and its affiliates from any and all claims, liability, or loss for bodily injury or harm, including death, arising out of my participation in the CIS Training Systems Cycling Program, whether based on negligence or any other cause.

WELCOME TO THE SYSTEM

By becoming an athlete of the CIS Training Systems Cycling Program - THE SYSTEM you are committing to a system that will not only make you a better and stronger cyclist, but also one that will develop your confidence on and off the bike. In addition, it will teach you the mental strategies necessary to be successful as an athlete, and to maximize what your body is capable of producing, WHICH IS OFTEN MORE THAN YOU THINK. The experienced team at CIS Training Systems Cycling Program recognizes that we exist for the sole purpose of helping you surpass your limitations and achieve your goals as an individual personally and physically. What makes CIS Training Systems Cycling Program different from other endurance cycling programs is that we incorporate a HOLISTIC, EFFECTIVE, AUTHENTIC and TRANSPARENT approach to coaching with a purpose. In addition, we spend time personally with our clients, because your success is our success!

DAVID LIPSCOMB Founder & Head Coach

Head Office Brooklyn NY, 11238 Phone: 347.560.4494 Email: trainright@cisthesystem.com
COPYRIGHT 2012. CIS TRAINING SYSTEMS CYCLING PROGRAM. ALL RIGHTS RESERVED PAGE 1

DATA TO SUPPORT OUR PROGRAM

Swim 1.2 miles in 45 minutes, Bike 56 miles in 3:00, and Run 13.1 miles in 2:15

COPYRIGHT 2012. CIS TRAINING SYSTEMS CYCLING PROGRAM. ALL RIGHTS RESERVED

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TRAIN WITH PURPOSE

CONSISTENCY: This plan will make the best use of your time, and progress from one week to the next. Follow the plan as closely as possible without missing sessions, as you cant play catch -up with only 16 weeks to go. RECOVERY: This doesnt mean just putting your feet up on your day off. You need to make sure youre stretching after sessions and eating correctly to provide your body with the best chance. RACE PACE: Be realistic with how fast you want to get around the course and train accordingly. NUTRITION: Get used to what youll be using on race day by preparing the body to accept whichever products the race organizers are using, to avoid an upset stomach on race day. ENJOYMENT: Make sure you enjoy it! 70.3 Ironman is a massive commitment if you dont enjoy it then youll never complete or compete to the best of your ability.

WORKOUT MENU
ENDURANCE WORKOUTS E2: Aerobic Development - Used for aerobic maintenance and endurance training. Workout can be done with a disciplined group, rollers or indoor trainer. Remai n seated on the uphill portions to build greater strength while maintaining a comfortably high cadence.

MUSCULAR ENDURANCE M1: Tempo Development - On a mostly flat course, rollers or indoor trainer, ride continually in the prescribed Zone without recovery at time-trial cadence. M2: Steady State Intervals - On your indoor trainer or rollers, complete prescribed workouts as sho wn in your plan. Stay relaxed and aerodynamic, and listen closely to your breathing while pedaling at time -trial cadence. M4: Threshold Development Ride 20 to 40 minutes nonstop. Stay relaxed and aerodynamic and listen closely and control your breathing throughout the entire workout.

ANAEROBIC ENDURANCE A1: High Tempo Group Rides Ride however you feel like riding. If you are tired, sit in or break off and ride by yourself. If you are fresh, ride as hard as you want several times during the ride. A2: Ladders Performed at max effort in succession. (1, 2, 3, 4 - 4, 3, 2, 1) = 1 set. The recovery after each minute should be equal to the preceding interval. For example, 1 minute on 1 minute off, 2 minutes on, 2 minutes off.

SWIM WORKOUTS Speed workouts - Do these workouts on Tuesday These workouts should include shorter swims with recovery in between but focusing on swimming fast (ex. 5 x 100s, then 10 x 50s) Endurance Do these workouts on Wednesdays, swim a straight 500, mixing whatever strok es in with your freestyle to finish, get your time, this will be your base for long workouts, as you build endurance this time should decrease (ex. 3 x 500 matching your base time each swim) Strength - these workouts include 'medium' distance swims (ex.4 x 200s with little recovery time in between), also mix in some other strokes and kicking. Try to include some stroke drill work in every workout.

STRENGTH WORK Weights are very important and most often overlooked for triathlon training. We need to keep our bones, tendons and joints strong! Strength training 2 times per week is great injury prevention. For your schedule, fit 2 days of strength anywhere in the program...just leave a day of 'no strength training' between them. Just make sure you still keep at least 1-2 days of 'total rest' per week.

HEAR RATE ZONES

ZONE 1 Recovery 108-133

ZONE 2 Aerobic Development 134-147

ZONE 3 Tempo Development 148-154

ZONE 4 Sub - Threshold Development 155-164

ZONE 5 Super - Threshold Development 165-168

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COPYRIGHT 2012. CIS TRAINING SYSTEMS CYCLING PROGRAM. ALL RIGHTS RESERVED

WEEK 1 2 3 4 5 6 7 8 9 10 11 12 13 14

M
25-Swim 30 Min M1 Zone 3 -Bike 30-Swim 45 Min M1 Zone 3 -Bike 35-Swim 60 Min M1 Zone 3 -Bike 20-Swim 30 Min E2 Zone 1-2 Bike 30-Swim M2 3 X 6 Z4 Bike 35-Swim M2 4 X 8 Z4 Bike 40-Swim M2 5 X 10 Z4 Bike 20-Swim 60 Min E2 Zone 1-2 Bike 35-Swim A2: SET Bike 40-Swim A2: SET Bike 45-Swim A2: FULL SET Bike 25-Swim 60 Min E2 Zone 1-2 Bike 40-Swim A2: FULL SET

W
40-Swim

TH
25-Run

F
60 Min M1-Bike Zone 3 60 Min M1-Bike Zone 3 60 Min M1-Bike Zone 3 60 Min E2 Zone 1-2 Bike 60 Min M1-Bike Zone 3 60 Min M1-Bike Zone 3 60 Min M1-Bike Zone 3 60 Min E2 Zone 1-2 Bike 60 Min M1-Bike Zone 3 - Friday 60 Min M1-Bike Zone 3 - Friday 60 Min M1-Bike Zone 3 - Friday 60 Min E2 Zone 1-2 Bike M4: 20 Min Zone 4 Bike OFF 120 Min E2: Zone 2 (Only) Bike 40-Run

S
A1: Group Ride or Solo 30 Run A1: Group Ride or Solo 45 Run A1: Group Ride or Solo 60 Run A1: Group Ride or Solo 20 Run A1: Group Ride or Solo 45 Run A1: Group Ride or Solo 60 Run A1: Group Ride or Solo 75 Run A1: Group Ride or Solo 30 Run A1: Group Ride or Solo 60 Run A1: Group Ride or Solo 75 Run A1: Group Ride or Solo 90 Run A1: Group Ride or Solo 45 Run

S
40-Run

OFF OFF OFF OFF OFF OFF OFF OFF OFF OFF OFF OFF OFF OFF

45-Swim

30-Run

45-Run

50-Swim

35-Run

50-Run

30-Swim

20-Run

30-Run

50-Swim

30-Run

50-Run

55-Swim

35-Run

55-Run

60-Swim

40-Run

60-Run

35-Swim

20-Run

45-Run

60-Swim

35-Run

60-Run

65-Swim

40-Run

75-Run

70-Swim

45-Run

90-Run

45-Swim

25-Run

30-Run

70-Swim

40-Run

OFF
Race Simulation 45 Min Swim 3 HR Bike 105 Min Run

90-Run

45-Swim

75-Swim

45-Run

75-Run

15

40-Swim

75 Min E2 Zone 2 (Only) Bike 45 Min E2 Zone 2 (Only) Bike

OFF

60-Swim

OFF

OFF

60-Run

16

25Swim

OFF

Traveling

75 Min E2: Zone 2 (Only) Bike 20-Run

OFF

Light Ride 30 60 Min Z2

Lets Make it Happen!

COPYRIGHT 2012. CIS TRAINING SYSTEMS CYCLING PROGRAM. ALL RIGHTS RESERVED

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