Your 19 Week Standard Distance Aquabike Plan from a Level 3 British Triathlon Coach
Welcome to your training plan!
This 19-week training plan is for aquabike athletes who have a specfic goal e.g. PB in thier next stardard distance aquabike.
Chose this plan if you have a few aquabike or triathlons races under your belt of have a strong history in the two disciplines.
A pre-requisite would be that you can comfortably swim and bike for 60 minutes. You should be comfortable with 6 hours of aerobic exercise over a week.
The weekly volume starts a 9 hours in week 1 and peaks in week 13 at 12 hours.
The training sessions can be completed in a number of locations. The swim sessions are mostly designed for a pool, with open water sessions towards the latter half of the program. The bike sessions could be done either outdoors or indoors. We would strongly advise that you do spend as much time as possible training outdoors so that you get time training in similar conditions to those that you will be racing in.
I have set Monday as your rest day which will enable you to recover from the longer sessions at the weekend.
The first 14 weeks is your general preparation phase
Weeks 15 to 17 are the Race Specific Phase
Weeks 18 and 19 are your Taper Phase
The Plan Includes:
🏊 🚴♂️ 🧱 Swim, Bike and Transition/Brick Sessions
🏋️ Strength & Conditioning session to help prevent injuries (from a NASM Personal Trainer)
⌚ Bike sessions include Power structured files for your Power Meter or indoor trainer: Zwift, TrainingPeaks Virtual, Wahoo, Rouvy, Garmin, Coros, Polar etc
❤️ Swim sessions have structured Heart Rate targets for Garmin, Coros, Polar etc
📧 Free support from your coach via email
✏️ Training and Racing Tips
My name is Karen and I live in Southern Spain near the IRONMAN® Mallaga 70.3 event where I coach and run Triathlon training camps all year round (ChiliTri). Karen is an IRONMAN® Certified Coach, WOWSA Level 3 Open Water Swimming Coach and British Triathlon Federation Level 3 Coach. I also work as a Coach Educator & Assessor for the British Triathlon Federation, helping to develop the next generation of triathlon coaches in the UK.
Karen is also a Qualified Personal Trainer specialising in endurance athletes so all of the S & C sessions are tried and tested.
Karen has an MSc in Sports Performance Coaching.
During Checkout Please share your email so I can send you a code for a FREE month of TrainingPeaks Premium and a welcome email so you can get FREE email support from me and monthly tips.
Please get in touch, if you have any questions karen.parnell@chilitri.com and chilitri.com.
Good luck with your training and aquabike event!
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My Website Link
I’m Karen Parnell, British Triathlon Level 3 Coach & Tutor, IRONMAN U Coach & MSc in Sports Performance Coaching. With certifications spanning NASM PT, WOWSA Level 3 Open Water, 80/20 Endurance, & World Triathlon Female Athlete Coaching, I bring proven expertise across all aspects of swimming, cycling & running.
My passion is helping athletes like you reach your race goals through a holistic approach that blends smart training, tailored nutrition, strength/mobiity, recovery & mental strategies.