Mallorca 70.3 Half Ironman Triathlon Build phase 9 weeks

Average Weekly Training Hours 09:12
Training Load By Week
Average Weekly Training Hours 09:12
Training Load By Week
Sample Day 1
1:00:00

WU:
500 swim easy.
8 x 50 done as 25 drill and 25 swim.
MS:
7 x 100 (20) #1 is easy. Descending time for each interval.
Rest 1-2 minutes.
3 x 100 (20) each same pace as #7 of first set.
300 kick steady effort.
CD: 200 easy swim.
Total: 2400

Sample Day 1
0:45:00

BT: On a very hilly course in all heart rate zones. Elevate heart rate as run progresses. Good form. Quick cadence.

Sample Day 2
1:00:00

BT: Warm-up well. Then ride 40 to 60 minutes non-stop in the heart rate 3 zone on a mostly flat course. 85-95 rpm. Smooth pedaling. Aero position.

Sample Day 3
1:50:00

BT: Step-ups. Run 10 miles as follows: miles 1-3 are for warm-up, miles 4-6 are in heart rate 3 zone, miles 7-9 in heart rate 4-5a zones. Then cool down for 1 mile. What was your pace in heart rate 4-5a zones?

Sample Day 3
1:00:00

WU:
100 swim easy.
50 kick easy.
100 swim moderate.
50 kick moderate.
100 swim building speed throughout.
50 kick building speed throughout.
MS:
500 constant pace, moderate effort. Rest 1 minute.
5 x 100 (20”) Start easy. Make each 100 faster. Rest 1 minute after last one.
400 constant, moderate pace. Rest 1 minute.
4 x 100 (20”) Start easy. Make each 100 faster.
300 constant, moderate pace. Rest 1 minute.
3 x 100 (20”) Start easy. Make each 100 faster.
CD: 400-500 easy swim.
Total: 3250-3350

Sample Day 4
1:00:00

Trainer hills. Shift up and down thru gears to simulate hills. 2 to 5 minutes in each gear. Seated. Heart rate in 1-4 zones.

Sample Day 4
0:15:18

Transitions. Practice run to bike and bike to run. Review stall set-up, helmet on-off, shoe changes, on-off bike.

Nick de Meyer
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