This 24 week training plan is geared toward the beginner to intermediate triathlete who will be starting the 70.3 triathlon distance 24 weeks from now. The plan has a balance between quality training and recovery to get you to the starting line prepared and healthy. The athlete should have basic skills in swim, bike and run prior to starting this plan. The plan was developed by Kim Welk, endurance coach, certified personal trainer endurance athlete and Ironman finisher.
Install into TrainingPeaks using Event Date as end date. TP will properly install for 24 weeks out from the date (it will actually go into week 25 prior due to Saturday start)
Reach out to Plan Author to learn about group training events and on-sight coaching at specific races included with your plan purchase
The goal for today's ride is to get out on the road and mimic a portion of the course for your upcoming event. Select an area with elevation gain similar to what to expect. (ie - do not ride steep hills if your course is flat or rolling) Focus on maintaining consistency through gearing. Keep cadence in the 75-85 rpm range. RPE for this ride should be 7-8.
Dynamic (see workout plan notes)
5:00 Easy jog with 3 1 minute pick-ups
BUILD RPE to 5-6
30:00 Conversational pace - steady heart rate - consistent cadence
5:00 Easy Jog - Return RPE to 5-6
Pick three heavy lifting activities that will activate your posterior chain. Ensure proper form. Complete 3 Set of 6 (maintaining same weight) or 3 sets descending reps and increasing weight.
WU: 100 FR Swim 100 Drill (one arm) 100 Kick MS: 4x50 FR (descending 8,7,6,5) RI :10 8x25 odd FR even Stroke RPE 6 RI :10 100 FR easy 4x75 FR (with fins) RPE 6 RI :10 2x150 FR (pull with buoy and paddles) RPE 6 RI :20 300 FR (breath control and form) RPE 6 CD: 100 Stroke 100 Kick
10 min - conversational pace - focus on form
3 minutes conversational pace
2 minutes - RPE (Rate of Perceived Exertion) - 9
Repeat 6 times
recover heart rate - slow pace down
10:00 Easy Spinning - Build to RPE 6
6 minutes @ RPE 8
2 minutes @ RPE 5
Goal cadence is 80-90 rpm.
10:00 Easy Spinning - Return effort to RPE 5-6
200 Kick (fins optional) - consistent kick from the hips
200 Pull (paddles optional) - strong catch/feel the water
3x100 FR RPE 6 RI 1:00
Focus on same time for each 100
4x50 Kick (fins optional) RPE 5 RI :15
REPEAT 2 Times
100 FR - RPE 5