Novice 113km Triathlon 12 hours Max - 16 Weeks

Author

MultiSportCoaching.co.za

All plans by this Coach

Length

19 Weeks

Typical Week

3 Swim, 3 Bike, 4 Run, 1 Brick

Longest Workout

1:08 hrs swim
2:46 hrs bike
1:40 hrs run

Plan Specs

triathlon half ironman intermediate multi day hr based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

1.9km swim, 90km cycle, 21.1km run (113km)


16 Week Training Program for 113km triathlon distance races.

Includes:
1 test week
14 weeks of training
2 weeks tapering down to the event, and
2 weeks of recovery training

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 11:43
Training Load By Week
Average Weekly Training Hours: 11:43
Average Weekly Breakdown

Coach Shamus

multisportcoaching.co.za

I have been an active participant for almost 40 years.
I have competed in the World Championships at an age group level in 1993 & 1994. In 1995 was an Elite for Olympic Distance triathlon.
I was also selected for duathlon and long distance triathlon.
Represented Polar Heart Rate monitors for 5 years, so the measure of all my training programs is Heart Rate based.
First qualified as a coach in 1993.
I studied Human Movement Science at the University of Pretoria 1991 to 1994.

Back to Plan Details

Sample Day 1

0:45:00
Test Week 1 day 1 easy spin

Easy ride
Light gears

Heart Rate Zone 1

Sample Day 1

2000m
Test Week 1 day 1 - SWIM CSS Test

WU
100m swim
100m kick
100m swim
100m kick
4 x 50m building to race pace on 60 secs

MS
This set will establish your “CSS-time.” 
400m TT
200m easy swim
100m backstroke easy
200m TT

LD
500m easy

Sample Day 2

1:00:00
5.59mi
Test Week 1 day 2 - 5km run TT

WU
2 km easy including a few 20-30 sec surges

MS
Run 5km at a pace you can maintain for the whole 5km.

LD
2km  easy jog then stretch.

Send results to test@multisportcoaching.co.za

Sample Day 3

1500m
Test week 1day 3 - easy swim

Looooong and slow
WU
200m swim
200m kick
200m pullbouy
4x50m (25m drill, 25m steady swim)
MS
6 x 100m with 15 seconds rest
LD
100m easy swim

Sample Day 4

1:00:00
Test Week 1 day 4 - BIKE FTP test

WU
20 minutes easy
3 x 1 minute wind ups with a minute rest between (100 RPM pedal cadence)
5 minutes easy

MS
5 minutes hard
10 minutes easy
20 minute TT effort (hard but steady so you can complete the 20mins)

LD
10 to 15 minute easy spin

Sample Day 4

0:30:00
Test week 1 day 4

Just an easy walk to ease the stiffness

Heart Rate Zone 1

Sample Day 5

0:45:00
Test Week 1 day 5 - Recovery Day

Easy ride
Light gears

Heart Rate Zone 1

Novice 113km Triathlon 12 hours Max - 16 Weeks

$24.00 - Buy Now