Mid/Long Distance Triathlon Texas (Galveston) 20 Week - Beginner - Novice


Erin Truslow

All plans by this Coach


20 Weeks

Typical Week

2 Bike, 2 Other, 3 Swim, 1 Day Off, 3 Run, 2 Custom, 1 Strength, 1 Brick

Longest Workout

0:30 hrs swim
2:30 hrs bike
0:55 hrs run

Plan Specs

triathlon half ironman beginner intermediate

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This 20 week plan will get you prepared for a strong race. Building slowly over the 20 weeks and dialing in segments of speed and power. All Trainer rides can be traded out for similar effort road rides if no trainer is available or if you just need to get outside. Trainer rides can also be traded in for Computrainer Rides or Zwift FTP Builder rides. All 5 Mile Benchmark Test can be traded for Zwift FTP tests or similar.

For the Mid/Long Distance Texas (Galveston) you must be prepared for long flats with lots of wind. Use hill riding on the bike to make you stronger for a windy ride. So go find yourself some hilly training grounds.

Be prepared for any kind of weather. Wind, Rain, Blazing Sun. You just never know what you are going to get, About 2 weeks out start watching the weather patterns. Nothing really matters till 3 days before however.

Feel free to email me at erin@bigpistachio.com if you have questions on these workouts.

Enjoy and see you at the finish line!
Erin Truslow


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:50
Training Load By Week
Average Weekly Training Hours: 04:50
Average Weekly Breakdown

Erin Truslow

Big Pistachio, LLC

With over 30 years in the fitness industry, Coach Erin Truslow knows endurance sports! Whether you are a beginner looking to cross your first finish line or an elite endurance multisport triathlete, Erin can design a goal driven program that fits your needs and lifestyle.
Erin is the dedicated coach of dozens of triathletes from super sprint to IRONMAN in the US and globally.

Coaching, Testing, Training, Camps, Workshops & Clinics. See website for details.

Back to Plan Details

Sample Day 1

Trainer Ride 45 min

Steady State ride, warm up and get to 85-90 rpm and hold for duration of workout.

Sample Day 2

Mix Swim - 1100

WU: 200 Swim Drill 4x75 as (25 swim/25 drill/25 swim) MS: 2x50 kick w/ board R:30 2x200 Moderate pace R:15 CD: 100 Swim EZ Total 1100

Sample Day 4

Run - 20 min

Steady run.

Sample Day 5

Mix Swim - 1200

Sample Day 6

Ride - 1:00

Smooth ride.

Sample Day 6

Stretch & Roll** Videos

Go through full body stretch and rolling on Grid or using a Stick. Search Youtube Trigger Point Therapy for more videos on rolling. Videos to watch for rolling ideas. Quad https://youtu.be/4fnn5k6F9XU IT Band https://youtu.be/B9QY_osJ9w8 HIP Mobility https://youtu.be/xKZoau81eaY Lower Leg https://youtu.be/B-7JfrAG1WE

Sample Day 7

Run - 3 miles

Steady run.

Mid/Long Distance Triathlon Texas (Galveston) 20 Week - Beginner - Novice

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