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113 Middle Distance Beginner Triathlon Plan

Author

Pinnacle Multisports

All plans by this Coach
No Ratings

Length

16 Weeks

Plan Specs

triathlon half ironman beginner time goal hr based pace based

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Plan Description

This is a 16 week plan for the beginner who us looking looking to complete a 113km Middle Distance Triathlon for the first time.

You are expected to have some base level of fitness, be able to swim 500m, to cycle 15kms and to be able to run 5km

Weekly volume increases from 7 to 12 hour, which includes for a recovery week every fourth week when training is reduced to aid recovery and increase fitness and uses common language to describe the workouts and is easy to follow.

With that in mind, lets get started and get you to the start line feeling prepared and confident that you can achieve your goal

By the end of the 16 weeks you will be confident enough to undertake your first 113 km middle distance triathlon



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:06 hrs 3:00 hrs
1:49 hrs 1:00 hrs
3:05 hrs 2:00 hrs
—— ——
0:15 hrs 0:15 hrs
Workouts Per Week Weekly Average Longest Workout
4:06 hrs 3:00 hrs
1:49 hrs 1:00 hrs
3:05 hrs 2:00 hrs
—— ——
0:15 hrs 0:15 hrs

Training Load By Week


Simon Oliver

Pinnacle Multisports

Simon Oliver is the owner of Pinnacle Multisports. His experience in racing as a competitive age grouper and adaption of training to the time crunched individual can offer a unique and individualised approach to training, racing and data analytics to ensure his clients achieve their best.

Sample Day 1

0:15:00
5TSS
Strength & Conditioning 1A

Refer to attached schedule

Good core strength with benefit all the triathlon disciplines. Focus on posture

Sample Day 2

1:00:00
33TSS

Easy spin with 8 x 30s sprints

Spin very easy, in Zone 1, after 20 minutes of warm up do 8 x 30 second sprints to activate the fast twitch muscles and recover 3 minutes between each sprint. Finish with a easy spin cool down

Sample Day 3

0:30:00
13.7TSS

Lets get you into the pool and adding structure to your sessions
Warm up easy swim, settle into a rhythm and relax your breathing.
Start by undertaking some drills to work on technique, these will become the the foundation for improving your swim technique. See pre-activity link for drills to do.
Start with 50m side slide, 25m one arm (L), 25m (R) using fins, then 50m head up and 50m skull with a pool buoy between your legs to add buoyancy.

@15s refers to the rest time between workouts

Warm up 200m
4 x 50 Drills @ 15s
10 x 25m fast @15s
Cool down 200m, swim any stroke of your choice

Sample Day 3

0:45:00
29.7TSS
Run easy

Run easy in Zone 1 heart rate, if needs be do a run-walk, run 5 mins, walk 2 mins

Sample Day 4

0:50:00
25.2TSS
Spin steady

Just ride your bike or spin on a trainer in Zone 1 and 2

We are getting your body into a routine and spending time in the saddle

Sample Day 5

0:30:00
13.7TSS

Warm up easy swim, settle into a rhythm and relax your breathing.
Start by undertaking some drills to work on technique, these will become the the foundation for improving your swim technique. See pre-activity link for drills to do.
Start with 50m side slide, 25m one arm (L), 25m (R) using fins, then 50m head up and 50m skull with a pool buoy between your legs to add buoyancy.

@15s refers to the rest time between workouts

Warm up 200m
3 x 100m @15s
Cool down 200m, swim any stroke

Sample Day 5

0:40:00
26.3TSS
Run easy

Run easy in Zone 1 heart rate, if needs be do a run-walk, run 5 mins, walk 2 mins

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