Mallorca middle distance triathlon Pre Competition / Taper phase plan 6 weeks


Nick de Meyer British Triathlon Federation level 3 Coach, Training Bible Master endurance coach

All plans by this Coach


65 Weeks

Typical Week

Longest Workout

1:00 hrs swim
3:30 hrs bike
2:00 hrs run

Plan Specs

triathlon half ironman beginner intermediate advanced masters time goal hr based strength base period

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This middle distance triathlon Pre Competition phase of training plan has been prepared to help you work more on the specifics of your goal A race. This time is an opportunity to do some local “training races” to become used to the race paced efforts. During this phase of training, the focus will move away from developing muscular strength to increasing muscular endurance, strength and power, it will include less important races, lactate tolerance more, interval sessions and an opportunity to practice race tactics, such as open water swimming, transitions and brick sessions

The plan will follow a 4 week cycle of easy, medium, hard and recovery weeks based on hourly volume, and will provide you with an increase in VO2 max, an improvement in lactate buffering and removal, plus an improved resistance to fatigue from interval sessions.

This plan is based on an annual volume of 500 hours per year, an average of 10 hours per week. It will build to 12+ with recovery weeks at around 8 hours per week.


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 00:42
Training Load By Week
Average Weekly Training Hours: 00:42
Average Weekly Breakdown

Nick de Meyer

Sound Coaching

Nick has been a Level 3 British Triathlon Coach for 10 years, and has been a master endurance coach with Training Bible Coaching UK in that time. He is also a Training Peaks Level 1 Coach, and was formerly a Regional Development Coach for the South East region for British Triathlon.

Alongside his online coaching business, Nick also runs Speedy Swimming which specialise in 1-2-1 front crawl technique lessons, endless pool swim video analysis, swim clinics and group swim sessions

Back to Plan Details

Sample Day 1

1k TT

BT: WU as you would before a race. Then swim a 1000m/yd time trial all out. Record TT time. CD.

Sample Day 1

Heart rate zone 1-2, check form.

Run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence (88+ rpm). Flat footstrike with weight on ball of foot (not toes). Foot paws back just before footstrike.

Sample Day 2

Trainer or road--Spin-ups

Spin-ups. Slowly spin-up to max rpm over 30 seconds. When you begin to bounce, back off and then hold it for several seconds. Recover completely and repeat several times. Stay RELAXED! This helps develop improved efficiency by utilising or applying effort all the way around the pedal stroke

Sample Day 3

Tempo TT, 3M/5k, 9-11 bpm less than LTHR

Tempo Time Trial. Warm-up about 15 minutes raising heart rate to 10 bpm below lowest heart rate in 5a zone. Then start 3 miles/5km on track / or flat course at 9-11 bpm below lowest 5a zone number. Exactly! Time? Cool down in heart rate zone 1 15 mins.

Sample Day 4

Recovery spin

Very easy recovery spin on a flat course. Best on road bike. Small chain ring only.

Sample Day 5

Form work, count strokes

Swim several long, easy sets. Focus on form. Count strokes per length trying to reduce them with efficient technique. Cadence should be in the range of 45-55 strokes per minute.

Sample Day 5


Run with heart rate in zone 1 on a flat, soft surface. VERY easy. Embarrassingly slow. Best alone.

Mallorca middle distance triathlon Pre Competition / Taper phase plan 6 weeks

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