Designed for NOVICE to INTERMEDIATE age group triathletes, the primary goal of this training plan is to set you up for a SUCCESSFUL race day finish.
Designed by USA Triathlon-certified coach and exercise physiologist David Glover, MSE, MS, CSCS, this plan encapsulates his passion for the sport, his experience from dozens of Half and Full IRONMAN distance finishes and his success coaching hundreds of triathletes.
Starting 18 weeks before your goal race, this plan progresses through three base periods and one build period (13.5 hrs max per week) prior to peaking and tapering. Following the prep period, each week typically contains 3x swims, 3x bikes and 3x runs plus 1 BRICK run. You will build up to: 3,000 yards (or meters) swimming, 3.5 hrs biking and 2 hrs running. Your long ride is Saturday, long run is Sunday and off day is Monday.
The structured workouts in this plan allow you to export workout files from TrainingPeaks to most indoor training applications and many Garmin devices. Swim workouts are based on % of lactate threshold pace while bike and run workouts are based on % of lactate threshold heart rate (LTHR). Although not required, we recommend using a heart rate monitor in conjunction with perceived effort.
Prior to using this plan, you should be able to complete the following workouts:
• Swim: 400 meters or yards continuously
• Bike: 90 minutes
• Run: 60 minutes (run or run/walk)
Purchase of this plan includes our comprehensive 40+ page Triathlon Training Guide, which explains how to use your training plan plus email access to David Glover at any time for questions that you may have about this plan.
For more information about this plan, please DOWNLOAD the Description Document.
What do our clients say? Please see their testimonials.
Training for another race distance? We also have training plans for IRONMAN Triathlons (140.6 miles) and Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.
• This training plan starts any Monday and can be set to end on race weekend.
• You can reuse this training plan for future races.
• IRONMAN®, IRONMAN 70.3® are registered trademarks of World Triathlon Corporation (WTC).
10' Z1 small chainring in front, cadence 90+ rpm
30' Z2 with:
8 x 30" high speed spinning drill with moderate resistance (as fast as you can without bouncing in the saddle) and 30 sec easy in between.
3 x 60" single leg drill under moderate tension (cadence 60-70 rpm) each leg (alternate legs so total of 8). Focus on keeping heels flat and pedaling "circles" not "squares."
5' Z1 small chainring in front, cadence 90+ rpm
View video of drills here: http://www.enduranceworks.net/resources/cycling-drills/
100 Easy Z1 choice, r10s
2x 100 Side Kicking drill, r10s
2x 300 FR steady Z2, r30s
3x 200 FR start easy then build up to Z3, r30s
5x 100 FR (25 Z4 Fast / 75 Z2 steady), r10s
Cool Down: 200 Choice - easy effort
View swim drill videos: http://www.enduranceworks.net/resources/swim-drill-videos/
Field test to set your training zones for the run.
Download and follow either Running Field Test #1 or #2 protocol at http://www.enduranceworks.net/resources/ to calculate your run training zones using heart rate, pace or perceived effort.
Your training zones may shift over time as you become more fit.
Perform "Swimming Field Test" at: http://enduranceworks.com/resources/field-tests/ to perform you test and calculate your swim pace training zones.
View swim drill videos: http://www.enduranceworks.com/resources/swim-drill-videos/
Z2. Nothing fancy. Keep it steady and comfortable.
10' Z1 to Z2. Include 6 x 15-20" fast spinning (easy gear at 100+ rpm without bouncing up and down in saddle) mixed in.
70' Z2 steady ride. Include 6 x 60" (seconds) Z3 standing mixed in.
10' Z1 at 90+ rpm
Practice nutrition and hydration as if in a race. Make a note of what you eat and drink during your ride.
Field test to set your training zones for the bike.
Download and follow "Cycling Field Test" protocol at http://www.enduranceworks.net/resources/ to calculate your bike training zones using power, heart rate or perceived effort.
Your training zones may change over time.