Long Distance Triathlon Off Season Maintenance Plan, 10 Weeks

Author

Carly Guggemos

All plans by this Coach

Length

10 Weeks

Typical Week

1 Day Off, 2 Swim, 2 Bike, 3 Run

Longest Workout

1:00 hrs swim
2:00 hrs bike
1:20 hrs run

Plan Specs

triathlon half ironman beginner intermediate hr based base period

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Summary

The Long Distance Maintenance Plan is built and designed to provide structure for the triathlete seeking to maintain general fitness.

The plan includes 2 workouts each week of swim, bike and run including a BRICK run. Monday is the designated off day. The plan starts at 4:40 hours per week and works up to 7 hours per week.

Prior to using this plan, you should be able to complete the following workouts:
• Swim: 1500 meters or yards continuously
• Bike: 75 minutes
• Run: 45 minutes

Questions? Please visit us on the web at Organiccoaching.biz or email Carly directly at: carly@organiccoaching.biz.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:49
Training Load By Week
Average Weekly Training Hours: 05:49
Average Weekly Breakdown

Carly Guggemos

Organic Coaching LLC

Triathlon is about so much more than putting together a strong swim, bike and run. It’s about looking at the big picture and the process of setting goals, being determined to reach those goals and most importantly, believing in yourself and the learning that takes place along the way! Carly is structured, data-driven, and supportive in her approach to coaching. Fully customized training plans that fit your schedule and goals while maintaining life’s balance.

Back to Plan Details

Sample Day 1

0:30:00
1326m
1450 Consistency Set

Warm up:
8 x 50 drill down/swim back w/ 15 sec rest between

Main set:
6 x 75's with paddles and buoy and band w/ 10 sec rest between
2 x 250 steady w/ 15 sec rest between

Cool down:
2 x 50 easy w/ 10 sec rest between

Sample Day 2

0:45:00
Bike: Z2/RPE 5

Warm up:
10 minutes easy/RPE 3/Zone 1

Main Set:
30 minutes moderate/RPE 5/Zone 2

Cool down:
5 minutes easy/RPE 3/Zone 1

Sample Day 3

0:30:00
Run: Z2/RPE 5

Warm up:
5 min easy/RPE 3/Zone 1

Main Set:
20 min moderate/RPE 5/Zone 2

Cool down:
5 min easy/RPE 3/Zone 1

Sample Day 4

0:45:00
1829m
200's, 150's, & 50's

Warm up:
4 x 100 swim easy
100 kick
100 pull

Main Set:
2 x 200 w/ 20 sec rest
4 x 150 w/ 10 sec rest
4 x 50 w/ 5 sec rest

Warm down:
200 pull

Sample Day 5

1:15:00
Long Bike

Warm up:
15 min easy/RPE 3/Zone 1

Main Set:
55 min moderate/RPE 5/Zone 2

Cool down:
5 min easy/RPE 3/Zone 1

Sample Day 5

0:10:00
Run: Brick

Immediately after transitioning from the accompanying bike ride, run 10 min easy/RPE 3/ Zone 1 Focus on good form with a comfortably high cadence.

Sample Day 6

0:45:00
Long Run

Warm up:
10 min easy/RPE 3/Zone 1

Main Set:
30 min moderate/RPE 5/Zone 2

Cool down:
5 min easy/RPE 3/Zone 1

Long Distance Triathlon Off Season Maintenance Plan, 10 Weeks

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