Your Full / Long Distance Aquabike Low Volume plan from an IRONMAN certified and Level 3 British Triathlon Coach
Welcome to your training plan!
We will use the very latest techniques of polarised training to get you to the finish line in great shape and enjoy your training journey on the way.
This plan is aimed at those athletes that want a lower volume plan to balance work/home life and training and newbies with a goal of finishing their first long distance aquabike event.
A long or full distance Aquabike consists of a 2.4-mile swim (3.9km) followed by a 112-mile bike ride (180km).
Before you begin you should be comfortable be able to swim and cycle for 60 minutes and complete at least 5 total hours of aerobic exercise over seven days.
The weekly training volume starts at approximately 7.75 hours on Week 1 and peaks at approximately 14 hours in week 20.
Polarised training is a model which means you will spend 80 per cent of your time training at a moderate intensity and 20 per cent at a high intensity. Polarised training plans generally out perform other training methods & help prevent injury.
In the specific phase, the weekend swim/bike workouts are scheduled on the same day and should be done back to back as a "brick" session to simulate the demands of Full/Long Distance racing.
On weekdays during the specific phase, bike and swim workouts scheduled on the same day are optional bricks. These sessions are good opportunities to practice pacing and nutrition plus to test out race equipment so that these things are familiar on race day.
In the general phase there are sessions in HR Zone 3 and above to develop speed, muscular endurance and aerobic capacity.
What do you get in the plan:
- 22 weeks of swim, bike and S&C sessions with videos
- The Bke sessions include Power based profiles that you can use with your power meter and indoor trainer so you can use them with Apps like Zwift, TrainingPeaks Virtual, Rouvy etc and devices from Garmin, Wahoo, Coros etc
- Swim sessions are Heart Rate based Swim for Garmin, Polar, Coros etc
- FORM goggles workouts you can load directly to you goggles
- Links to downloadable session plans including comprehensive swim session plans and links to FORM goggle swim workouts.
- Training and race tips
- Free email access to your qualified coach
You should consult your doctor before embarking on any physical fitness training. For any of the sessions, especially the strength & conditioning sessions, if you are unsure of the exercises then seek the help & advice of a professional near you.
My name is Karen, I live in Southern Spain where I coach & run Triathlon training camps all year round (ChiliTri). I'm an 8020 Endurance & IRONMAN® Certified Coach, Level 3 British Triathlon Federation Coach & Tutor & qualified Personal Trainer (AIQ/NASM) So if you would like face to face coaching please get in touch.
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.
Good luck with your training and Full Distance 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.