Chattanooga 70.3 Intermediate Triathlete 18 weeks

Author

Carrie Smith, PT, DPT, USAT and IRONMAN Certified Coach

All plans by this Coach

Length

18 Weeks

Typical Week

2 Swim, 3 Strength, 3 Bike, 3 Run, 3 X-Train, 1 Day Off

Longest Workout

1:00 hrs swim
4:00 hrs bike
2:00 hrs run

Plan Specs

triathlon half ironman intermediate advanced masters

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

This 18 week plan is designed for the intermediate 70.3 athlete training for the Chattanooga 70.3. It is recommended that you have previously completed a triathlon in the past, have been training consistently for the last three months, and can complete the following distances:

Swim: 1500 yd workout (with shorter intervals and breaks)
Bike: 60 minutes
Run or Run Walk 40 min

This plan will include two benchmark tests in each sport to establish and update your training zones. You'll also receive a training zone calculator as well as step by step instructions on how to update your ranges in Training Peaks.

A typical week will include two swims (longest peaks at 3000 yds or m), three bikes (longest peaks at 4 hours), three runs (longest peaks at 2:00), two strength training sessions, and three foam rolling and stretching sessions. There are also race specific brick sessions as you get closer to race day. There will be a gradual build in duration and intensity for three weeks, and then every fourth week will be lighter to allow for recovery.

Each training plan will include access to the training zone calculators as well as a Training Manual. The training manual will include instructions on how to use your zones (RPE, HR, pace, power), how to perform benchmark testing, and access to video descriptions of the drills and exercises, and tips on race day and workout hydration and nutrition.

If you have questions about this plan please email us at ces@comprehensiveendurancesolutions.com


Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:31
Training Load By Week
Average Weekly Training Hours: 09:31
Average Weekly Breakdown

Carrie Smith, PT, DPT

Comprehensive Endurance Solutions

Carrie is a physical therapist, USA Triathlon, and IRONMAN Certified coach in Atlanta, GA. She specializes in working with triathletes and runners to improve race performance from sprint to Ironman distance as well as those looking for injury prevention and return to sport. Carrie has over 10 years of experience working with triathletes and also offers metabolic testing for the bike and run, movement assessments, run video analysis and physical therapy and craniosacral therapy services.

Back to Plan Details

Sample Day 1

0:28:00
1280m
Aerobic Endurance Swim 1a

3x100 WU choice :20

Drills (can use fins):
4x50 as 25 Side Kick, 25 swim :20
4x50 as 25 CU, 25 swim, :20
2x50 Build :20

Main Set:
10x50 as 25 z2, 25 z4 :20

100-200 Cool Down

Sample Day 1

0:30:00
Push Day Muscular Endurance 1

Warm up with 5-10 minutes of cardio. This can be on bike, elliptical, rower, etc.

Circuit 1
12-15x Chest Press
12-15x Step Up
30 sec Prone Plank

Circuit 2
12-15x Shoulder Press
12-15x Squat
30 sec Side Plank (30 sec each side)

Circuit 3
12-15x Triceps Pushdown or Kick backs
15x Heel Raises

Sample Day 2

0:53:00
38.8TSS
z4 Tolerance 1a

Follow along with workout details below or using smart trainer

Sample Day 2

0:40:00
z2 Run 1a

10 min WU
z2 HR and RPE rest of run
5 min CD

Sample Day 2

0:20:00
Foam Roll and Stretch

Foam roll each area first and then stretch. Hold stretches 30-90 sec each.

Target:
Plantar Fascia
Calves
Adductors
Quads
Hip

Also spend time working on any other areas that you feel need attention.

Sample Day 4

1:00:00
46.1TSS
Interval Mix 1a

Follow along with workout details below or using smart trainer

Sample Day 4

0:20:00
Foam Roll and Stretch

Foam roll each area first and then stretch. Hold stretches 30-90 sec each.

Target:
Plantar Fascia
Calves
Adductors
Quads
Hip

Also spend time working on any other areas that you feel need attention.

Chattanooga 70.3 Intermediate Triathlete 18 weeks

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