• 12-week progressive plan
• There are 2 swims, 2 cycles and 3 runs on average per week.
• Structured power cycle workouts that can upload to Zwift or similar platforms
• Bike zones set using Coggan formula
• HR zones set using Joe Friel formula
• Every 4th week is a recovery week with an option to race
• One day off a week
• Detailed description of each session
• Sessions downloadable to Garmin or similar devices
• Optional sessions if you feel like skipping a session
You should be able to swim at least 2km, cycle 60km and run 10km before starting this plan.
Long distance racing is all about pacing and nutrition when it comes to race day. It is highly important to work out what nutrition and hydration works for you. On some of the longer weekend workouts it will give you a chance to practise using your nutrition and hydration. You should work out what works for you.
If you swim with a swim squad or do track sessions you can replace the swims and interval run sessions with your club workouts. Make sure your coach is aware of your planned race.
Good luck, if you have any questions or need the plan changed to suit your schedule email nicktpscoach@gmail.com
Triathlon Performance Solutions (TPS) is a UK based coaching company and offers:
- Coaching for all distances
- Our athletes are coached locally and remotely through TrainingPeaks
- March winter training camp in Fuerteventura
- Online training plans for all distances from sprint distance to Ironman