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10 weeks middle distance triathlon Build phase

Author

Nick de Meyer British Triathlon Federation level 3 Coach, Training Bible Master endurance coach

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Length

10 Weeks

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Plan Description

This middle distance triathlon build phase training plan is prepared to provide you with improved strength of your major muscle groups used in triathlon, it will involve more force and muscular endurance sessions, and is a time for eliminating muscle imbalances. This will follow a 4 week cycle of easy, medium, hard and recovery weeks based on hourly volume, with a progresssive reliance on carbohydrate as a fuel, moving into zone 3 tempo workouts during the course of the plan

The weekly volume per week will gradually move up to 12-14. You should already be consistently training 8-12 hours per week before starting this plan and ideally you should have completed some Olympic distance races in the past season

This plan is based on an annual volume of 500 hours per year, an average of 10 hours per week. It will build to 12+ with recovery weeks at around 8 hours per week.

This swim plan is designed by Nick de Meyer, Head coach for Speedy Swimming, (BTF level 3, STA level 2 swim teacher, Master endurance coach Training Bible UK) who specialise in teaching triathletes and swimmers. This plan encapsulates all of Nicks training, racing and coaching experience of many open water triathlons, long triathlon events, his swim skills and drills teaching methods and from completing the Dart 10km Swim in Devon.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
2:54 hrs 1:24 hrs
Run x2
2:04 hrs 1:50 hrs
Bike x2
3:11 hrs 4:00 hrs
Brick x1
1:39 hrs 3:30 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Swim
2:54 hrs 1:24 hrs
Run
2:04 hrs 1:50 hrs
Bike
3:11 hrs 4:00 hrs
Brick
1:39 hrs 3:30 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Nick de Meyer

Speedy Swimming

Nick has been a Level 3 British Triathlon Coach for 14 years, and has been a master endurance coach with Training Bible Coaching UK in that time. He is also a Training Peaks Level 2 Accredited Coach, and has worked as a Regional Development Coach for the South East region for British Triathlon.

Alongside his online coaching business, Nick also runs Speedy Swimming which specialise in 1-2-1 front crawl technique lessons, endless pool swim video analysis, swim clinics and group swim sessions

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