Training Plans
Choosing the right Training Program
logo_CT_trainingplans

CT provides structured easy to follow on-line training programs for swimmers, runners, cyclists, and triathletes. Training programs are available for all levels of athletes; from beginner through advanced. All training programs are on-line at WORKOUTLOG.COM. Purchase of any training program includes a BASIC membership to WORKOUTLOG.COM. There are two approaches to choosing the best training program for you; EVENT SPECIFIC or MONTHLY

  • EVENT SPECIFIC -plans have a specific duration and are tailored for the your event.  They can be found in the Swim, Cycling, Run, Triathlon, Strength tabs. 
  • MONTHLY plan has no specific duration and is better suited if you are doing several events throughout a year or season.    Click here for more information

AMBASSADOR PROGRAM

The Ambassador Program is offered at a discounted rate to athletes electing the MONTHLY program and willing to commit to the below terms

  • The Ambassador rogram requires a 12 month commitment
  • Purchase of Coach-Tony apparel . See Coach-Tony Apparel for ordering details.
  • Wear Coach-Tony apperal at all events

AMBASSADOR PROGRAM BENEFITS

The Ambassador Program inludes monthly special pricing ,all training plans, and discounts on various products including to commit to the below terms

  • Xterra Wetsuits
  • Rudy Project Helmets and Sunglasses
  • GU Nutrition 

 
Triathlon Training Programs
TRIATHLON BASE TRAINING – INCLUDES LIMITED STRENGTH TRAINING
SPRINT BEGINNER THRU ADVANCED   8 Weeks SAMPLE    $25.00     activelogo    Purchase through
Active.com.

Program details
and sample plan below.
OLYMPIC BEGINNER THRU ADVANCED 8 Weeks SAMPLE $25.00
HALF IRONMAN BEGINNER THRU ADVANCED 12 Weeks SAMPLE $30.00
IRONMAN BEGINNER THRU ADVANCED 12 Weeks       SAMPLE $30.00
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TRIATHLON PREPARATION – INCLUDES STRENGTH TRAINING
SPRINT REVERSE BEGINNER THRU ADVANCED 9 WEEKS SAMPLE $59.00 activelogo Purchase through
Active.com.

Program details
and sample plan below.
SPRINT TRADITIONAL BEGINNER THRU ADVANCED 9 WEEKS SAMPLE $59.00
OLYMPIC BEGINNER THRU ADVANCED 13 WEEKS SAMPLE $79.00
HALF IRONMAN BEGINNER THRU ADVANCED 13 WEEKS SAMPLE $99.00
IRONMAN BEGINNER THRU ADVANCED 18 WEEKS SAMPLE $129.00 -
PROGRAM DESCRIPTIONS

Reverse Sprint Distance Training Program - 9 Weeks - $59

The Reverse Triathlon Training Program is a 9 week training plan for any reverse sprint distance triathlon where the run is first (followed by the bike and finish with the swim). The plan includes two 4 week workout "blocks" and one week of taper. Each block includes 3 build weeks plus an active rest week. The final week is also an active recovery week taper leading up to the event. The plan includes 2 swim workouts per week, 2 bike workouts per week, and 2-3 runs per week (some as part of a brick). Swim workouts are separated from run and bike days to allow for mid-week recovery. Each week includes a rest day (no training). Because the race swim is short (typically 100-150 yards), this plan emphasizes the bike and run more than the swim.

Traditional Sprint Distance Training Program - 9 Weeks - $59

Traditional Sprint Triathlon Training Program is also 9 weeks and good for any traditional sprint distance triathlon where the swim is first (usually in open water) followed by the bike and then the run. Because the swim is typically longer than reverse sprint triathlons, this plan emphasizes the swim more than the reverse sprint triathlon plan. Training includes two 4 week workout blocks and one week of taper. Each block includes 3 build weeks plus an active rest week. The final week is also an active recovery week (AKA) taper leading up to the event. The plan includes 2 swim workouts per week, 2 bike workouts per week, and 2-3 runs per week (some as part of a brick).

Olympic Distance On-Line Training Program - $79 

The Olympic Distance Training Program is 13 weeks and built for any Olympic or International distance triathlon. The Olympic distance triathlon is unique because the swim is almost as long as the Half Ironman distance but the bike and run are only half as long. Therefore, this plan emphasizes the swim a little more than the Sprint Triathlon Training plans. It includes three 4 week workout blocks. Each block includes 3 build weeks ending with a 4th active rest week. The final block ends with a two week taper leading up to the race. The plan includes 3 swim workouts per week, 2-3 bike workouts per week, some with transition runs, and 3-4 runs per week (some as part of a brick). Swim workouts are separated from run and bike days to allow for mid-week recovery. Each week includes an optional rest day (no training). 

Half Ironman Distance On-Line Training Program - $99 

The Half Ironman distance is more of an endurance event than the Sprint and Olympic plan and therefore requires equal amounts of emphasis to all three disciplines as well as strength training. This 13 week training plan includes three 4 week workout blocks, each block includes 3 build weeks ending with a 4th active rest week. The final block ends with a two week taper leading up to the race. Each block includes 3 swim workouts per week, 3 bike workouts per week with transition runs, and 3-4 runs per week (some as part of a brick). Swim workouts are separated from run and bike days to allow for mid-week recovery. Each block also includes Strength training broken down into Acclimation, Endurance, and Power phases. Because this plan is packed with workouts, few off-days are scheduled. When in doubt, always rest. Monday’s are good day’s to skip if needed. As with all my plans, it is flexible which means you may choose between workout time or workout distance depending on experience, availability, or performance goals. You may move workouts around within the same week to accommodate your schedule. Some days include 2 workouts and are separated into an AM and PM workouts. The plan assumes you have sufficient base training

Ironman Training Program - 18 Weeks - $129 

The Big Dog! The Ironman training program is 18 weeks long. The plan includes four 4 week workout cycles. Each cycle includes 3 build weeks followed by an active rest week. The final cycle ends with a 3 week taper leading up to your race. The program includes 3 swim workouts per week, 3 bike workouts per week with transition runs, and 3-4 runs per week (some as part of a brick). Swim workouts are separated from run and bike days to allow for mid-week recovery. This program also includes strength training broken down into Acclimation, Endurance, Power & Transition phases. Some days include 2 workouts and are separated into an AM and PM workouts. Allocate roughly 12-14 hours per week with about 1/3 of this time on the weekends. Because this plan is packed with workouts, few off-days are scheduled. When in doubt, always rest. Monday’s are good day’s to skip if needed. As with all my plans, it is flexible which means you may choose between workout time or workout distance depending on experience, availability, or performance goals. You may move workouts around within the same week to accommodate your schedule. The plan assumes you have sufficient base training.

Family Friendly Ironman Training - 12 weeks - $99 

The Big Dog with minimal bite. This marriage and family friendly Ironman training program provides what you need to complete an Ironman without sacrificing too much time away from loved ones. The plan calls for 5 workouts per week giving you one week day and one weekend day without workouts. Because training is limited, I emphasize strength training in this program as a mean to get you through the long race day. Total hours needed per week range from 7-10 hours per week. The plan assumes you have sufficient base training

SAMPLE WORKOUTS
OlympicBeginner
OlySat

 
Swim Training Programs (Page Under Construction)
SWIM TRAINING 
GENERAL FITNESS SWIM PLAN ALL LEVELS 12 WEEKS $39.00 PURCHASE
SPRINT TRIATHLON SWIM PLAN  ALLLEVELS  13   $39.00
OLYMPIC TRIATHLON SWIM PLAN ALL LEVELS 15  $39.00
OLYMPIC TRIATHLON SWIM PLAN ALL LEVELS 13 $39.00 PURCHASE
HALF IRONMAN TRIATHLON SWIM PLAN ALL LEVELS  18  $39.00
IRONMAN TRIATHLON SWIM PLAN ADVANCED $39.00
PROGRAM DESCRIPTIONS

Couch to Marathon -39 Weeks - $129

This marathon plan is suited for non-athletes not familiar with running wishing to completed a marathon. Weather you're transitioning from another sport or just decided to get of the couch and start running, this plan will starts with walking and gradually works up through 5K, 10, half and full marathon readiness. It befins with a total of 2:30 walk / jogging week one and gradually progress toward five+ hours of running during the week. Its 39 weeks long to allow for gradual increases

First Marathon - 24 Weeks - $99

This marathon plan is suited for athletes who are familure with running and preferably have completed a few half marathons. The program will prepare you to complete your first marathon in 24 weeks. You will begin with a 24 mile total first week including a long run of 8-10 miles and work up to a total week of 38 miles with your longest run of 22 miles. The plan calls for various 10K races to build speed and suggests other half marathons as preparation. 

Sub 4 Hour Marathon Training Program - $99 

One of the most popular goals for runners is to break the 4 hour marathon barrier.  It’s an exciting and admirable accomplishment.  For some, it’s a mark that signifies they have arrived as a serious runner. The Sub 4 Marathon Training Program is for runners some with marathon experience looking to improve their finish time to under 4 hours.   The program will gradually increase your long run as most programs do but also plan for track intervals and shorter races to improve your overall speed.

Marathon for specific Time - $99 

Marathon Training Program For Time suited for experienced athletes familiar with running marathons and looking to finish within a specific time goal. It applies a methodical structure to continually improve speed over distance and avoid the terrible plateaus some runners seam to face. In 24 weeks, it will prepare you to complete your marathon time goal using 5K & 10K split times to adjust training pace. Specify Time Goal of 4:00, 3:45, 3: 30, 3:15, or 3:00.

Other Plan Descriptions comming soon  

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SAMPLE WORKOUTS
OlympicBeginner
OlySat

 
Run Training Programs
RUN TRAINING – INCLUDES STRENGTH TRAINING
5K BEGINNER (A.K.A. COUCH TO 5K) 16 WEEKS $39.00 PURCHASE
5K INTERMEDIATE 16  $39.00
5K ADVANCED $39.00
10K BEGINNER 9 WEEKS $39.00 PURCHASE
10K INTERMEDIATE $39.00
10K ADVANCED $39.00
HALF MARATHON BEGINNER (COUCH TO 1/2 MARATHON)
20 WEEKS $99.00 PURCHASE
FIRST HALF MARATHON BEGINNER 20  $99.00
SUB 2 HOUR GOAL HALF MARATHON INTERMEDIATE 13  $69.00
HALF MARATHON INTERMEDIATE – TIME SPECIFIC GOAL 13  $69.00
HALF MARATHON – HIGH MILEAGE ADVANCED 13  $39.00
COUCH TO MARATHON BEGINNER 39 WEEKS $129.00 PURCHASE
FIRST MARATHON / JUST FINISH BEGINNER 24 $99.00
SUB 4-HOUR GOAL MARATHON INTERMEDIATE 24 $99.00
MARATHON – TIME SPECIFIC GOAL INTERMEDIATE 26 $99.00
MARATHON – HIGH MILEAGE ADVANCED 13 $99.00
PROGRAM DESCRIPTIONS

Couch to Marathon -39 Weeks - $129

This marathon plan is suited for non-athletes not familiar with running wishing to completed a marathon. Weather you're transitioning from another sport or just decided to get of the couch and start running, this plan will starts with walking and gradually works up through 5K, 10, half and full marathon readiness. It befins with a total of 2:30 walk / jogging week one and gradually progress toward five+ hours of running during the week. Its 39 weeks long to allow for gradual increases

First Marathon - 24 Weeks - $99

This marathon plan is suited for athletes who are familure with running and preferably have completed a few half marathons. The program will prepare you to complete your first marathon in 24 weeks. You will begin with a 24 mile total first week including a long run of 8-10 miles and work up to a total week of 38 miles with your longest run of 22 miles. The plan calls for various 10K races to build speed and suggests other half marathons as preparation. 

Sub 4 Hour Marathon Training Program - $99 

One of the most popular goals for runners is to break the 4 hour marathon barrier.  It’s an exciting and admirable accomplishment.  For some, it’s a mark that signifies they have arrived as a serious runner. The Sub 4 Marathon Training Program is for runners some with marathon experience looking to improve their finish time to under 4 hours.   The program will gradually increase your long run as most programs do but also plan for track intervals and shorter races to improve your overall speed.

Marathon for specific Time - $99 

Marathon Training Program For Time suited for experienced athletes familiar with running marathons and looking to finish within a specific time goal. It applies a methodical structure to continually improve speed over distance and avoid the terrible plateaus some runners seam to face. In 24 weeks, it will prepare you to complete your marathon time goal using 5K & 10K split times to adjust training pace. Specify Time Goal of 4:00, 3:45, 3: 30, 3:15, or 3:00.

Other Plan Descriptions comming soon  

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SAMPLE WORKOUTS
OlympicBeginner
OlySat

 
STRENGTH TRAINING BY PHASE
STRENGTH TRAINING
STRENGTH ONLY ACCLIMATION PHASE 5 WEEKS Good for base training $25.00 activelogo Purchase through
Active.com

Details &
samples below.
STRENGTH ONLY ENDURANCE PHASE 5 WEEKS Good for base training $25.00
STRENGTH ONLY POWER PHASE 5 WEEKS Good for base and specific training $25.00
STRENGTH ONLY MAINTENANCE PHASE 5 WEEKS Transition Trainingn $25.00
STRENGTH ONLY ALL PHASES 20 WEEKS
$75.00
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PHASE DESCRIPTION
ACCLIMATION The first five weeks is the Acclimation Phase.  This phase is intended to acclimate you to strength training without impacting other trainig and minimal sourness.  Weight and repetitions are gradually increased with the more difficult sets introduced in week three.  This phase should be considered a prerequiset to either the Endurance or Power phases.  This phase may also be repeated as needed before progressing to other phases.
ENDURANCE The Endurance Phase is designed to supplement off season endurance and/or base training.  For best results, begin the Endurance phase upon completion of the Acclimation phase and prior to the Power phase.  It may also be repeated multiple times prior to the Power Phase.
POWER The Power phase is a more traditional strength trainng pland and may be conducted after either Acclimation or Endurance phases depening on the race distance or need. 
MAINTENANCE The Maintenance phase is designed for the tapering or race sections of your training plan.  It is designed to maintain current strength and endurance levels as a suppliment to your other training.
SAMPLE WORKOUTS
Screen_Shot_2013-08-30_at_10.52.58_AM
Sample_Acclimation

 
Cycling Training Programs
TourofBright

16 Week Cycling On-Line Training Programs $45 $35 

Coach-Tony.com offers 4 different 16 week Cycling Training including:
(1) Beginner Cycling
(2) Century
(3) Century Advanced
(4) Improved Climbing

These training programs provide a structured approach to building the skills and strength you need to meet your cycling goals.   The plans calls for 5 workouts per week giving you one week day and one weekend day without workouts. Total hours vary depending on your availability.  However, one aspect of good riding is quanity so the more you ride the better.  Read More for details.


Read more...
 

OPTION A - SELF COACH

OPTION B - ONE-ON-ONE COACH

OPTION A iincludes all needed training plans to meet your goal.  Its for athletes who want guidance on what workouts to do and when to do them. You provide the goal and race schedule and I’ll provide the structured training program. Your training program is prepared to support your goals from month to month. You will receive daily e-mail workout reminders from your personalized workoutlog.com account. Cost covers your training program, basic workoulog.com account, and unlimited email correspondences. Your workoutlog.com account can be upgraded directly with www.workoutlog.com. www.workoutlog.com.  "Coaching" is not included in OPTION A.

OPTION B includes everything in OPTION A plus Workout Notification (on-line workout results feedback), daily guidence. and 2 one on one personnel workouts per week with coaching.  OPTION B is for those who want frequent feedback and coaching.  You may choose to utilize your coaching sessoins for swim, bike, or run instruction, strength training, or nutrition recommendations.  Video assessment is usually included with coaching.  I am notified when you upload workout results to Workoulog.com and will review and provide feedback as needed.  This plan is better suited for athletes seeking more one on one guidence, those who travel regularly, have limited time, and/or desire greater feedback.  You will receive daily e-mail workout reminders from your personalized workoutlog.com account.  Your workoutlog.com account can be upgraded directly with www.workoutlog.com.

$75 per month
6 month commitment
Paid monthly, invoiced through PayPal.

Ambassador Option: This offer is available for a discounted rate with a 12 month commitment and purchase of Coach-Tony apparel,  You must wear Coach-Tony apparel at all events. See Coach-Tony Apparel for ordering details.

$150 per month
6 month commitment
Paid monthly, invoiced through PayPal

Ambassador Option: This offer is available for a discounted monthly rate with a 12 month commitment and purchase of Coach-Tony apparel,  You must wear Coach-Tony apparel at all events. See Coach-Tony Apparel for ordering details.

  • WorkoutLog.com Account - Basic Membership
  • On-Line Training Program
  • Athlete message board
  • Unlimited e-mail correspondence
  • Technical running T-shirt
  • WorkoutLog.com Account - Gold Membership
  • On-Line Training Program
  • Athlete message board
  • Unlimited e-mail correspondence
  • Strength Training Program
  • Weakly coach review & respose of  workouts (comment posted on your WorkoutLog.com account)
  • Technical running T-shirt

Contact Coach-Tony at
  This e-mail address is being protected from spambots. You need JavaScript enabled to view it
or
909-472-5261.

Contact Coach-Tony at
  This e-mail address is being protected from spambots. You need JavaScript enabled to view it
or
909-472-5261


 


USAT_Coach

Coach Tony Troccoli
8780 19th Street #487
Rancho Cucamonga
CA 91701

Contact Coach Tony


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