Twinkle Middle Distance Plan

Average Weekly Training Hours 08:11
Training Load By Week
Average Weekly Training Hours 08:11
Training Load By Week

22 week Beginner - Intermediate plan for middle distance race
Time commitment starts at 5-6hrs and ends at over 10hrs (when doing the long sunday rides)

This plan can be progressed or regressed by adding in or taking out some zone 2 training.

Sample Day -64
0:20:00
1200m
20TSS
Kilo swim

Sample Day -63
2:28:00
34.8mi
Kilo Bike

Time trial
If you cannot keep going at 14mph (2hrs 28 min for the 56km) then you need to change the plan and work on speed for the last 8 weeks

Sample Day -62
1:30:00
8.14mi
Kilo Run

Practice nutrition strategies

Sample Day -5
0:07:00
0.62mi
brick run short after

Trainers ready at the door.
Race prep. Keep conditions as close to your race as possible.

Sample Day 1
3:15:00
56mi
Bike - 70.3 Bike

Get off the bike relaxed and composed

Sample Day 1
0:35:00
1900m
2.24TSS
swim - 70.3 Swim

Get out the water relaxed and composed

Sample Day 1
2:00:00
13.05mi
run - 70.3 Run

A nice comfortable steady rhythm. Walk through the aid stations to make sure you drink and eat enough

Tracey Sample
|
the247triathlete.com

Triathlon coaching for all levels.
Remote coaching
1 to 1 coaching for swim, bike and run
Group coaching in swim and run
Specialist in getting athletes over fears and technical issues in biking and open water
Video analysis of swim and run
Rehab coaching and return from injury coaching
Personal goal setting to grow athletes to better at their sport and to achieve better balance in their lives.