10 weeks middle distance triathlon Build phase
Nick de Meyer British Triathlon Federation level 3 Coach, Training Bible Master endurance coachAll plans by this Coach
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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
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:54 hrs||1:24 hrs|
|2:04 hrs||1:50 hrs|
|3:11 hrs||4:00 hrs|
|1:39 hrs||3:30 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||2:54 hrs||1:24 hrs|
||2:04 hrs||1:50 hrs|
||3:11 hrs||4:00 hrs|
||1:39 hrs||3:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor