70.3 Triathlon - Time Crunched - 20 week
Author
Jeff Melcher
Length
20 Weeks
Plan Specs
triathlon half ironman beginner intermediate masters power based hr based pace based tss based
Refund Policy
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.
Plan Description
What I do as an IRONMAN and USAT Certified Coach is help athletes prepare for swim, bike, and run events in the least amount of time possible. This efficiency helps my athletes maintain a balanced life. Success is achieved when athletes demonstrate continual improvement in both sport and life!
This particular plan is catered to triathletes that have had a short break from triathlon training, and those that race to complete as much as compete. It is ideal for beginners (a few short triathlons preferred), intermediates that have taken a few months off, or Masters-aged athletes (40+) that are looking for a more conservative plan relative to time spent training. The 1st week training load is 5 hours, and the peak week is 9 hours. Easily accomplished by most 70.3 triathletes with a focus on completing the race. If you are slightly beyond 5 hours of proper triathlon training per week, consider removing the 1st 4 weeks and use this as a 16 week plan based on race date.
Most of the bike and run sessions are structured in Training Peaks and downloadable to many multisport watches and running/cycling apps including Rouvy, Trainer Road and Zwift.
I have been coaching multisport athletes since 2008 doing business as Cycling Form & Fitness LLC. I have successfully coached sprint through 140.6 distance triathletes ranging from 1st race completion to age group podiums. I have personally finished on the AG podium at many triathlons varying from Sprint to 70.3; both on-road and Xterra.
Once you have purchased a Training Plan, you can schedule coaching appointments with me using my website at a reasonable hourly rate as desired, 1/2 hour appointments also available.
Website: https://cyclingformandfitness.com
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bikex3
|
3:08 hrs | 2:30 hrs |
|
Runx3
|
2:10 hrs | 1:30 hrs |
|
Swimx2
|
3,470m | 2,286m |
|
Strengthx1
|
0:38 hrs | 0:30 hrs |
|
Day Offx1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
3:08 hrs | 2:30 hrs | |
|
|
2:10 hrs | 1:30 hrs | |
|
|
3,470m | 2,286m | |
|
|
0:38 hrs | 0:30 hrs | |
|
|
—— | —— |
Training Load By Week
Sample Day 1
1) Z1/2 warm for 5 min
2) Z2 for 20 min
3) Z1/2 cool for 5 min
Sample Day 2
Sample Day 2
Sets of slow/moderate/somewhat fast
20 seconds rest between 100's
You need 3 swim speeds minimum. Good technique always. And the difference can be stroke rate and stroke force. Slow/med/somewhat fast takes practice.
Vary stroke, siting, and breathing also. Slow = bilateral. Med = breath every stroke on preferred side and site every 4th. Fast = focus on higher stroke rate without getting sloppy, no siting...
Sample Day 3
Sample Day 3
Sample Day 4
Sample Day 5
1) Z1/2 warm for 5 min
2) Z2 for 50 min
3) Z1/2 cool for 5 min