This plan is designed to take you through the 12 weeks leadi
ng up to your Aquabike Middle Distance Race
1.9km Swim š and 90km Bike š“āāļø
Your journey starts here & I will be there to guide you to the finish line of your Aquabike race. The plan includes bike, swim, row transition, nutrition & strength / conditioning sessions & guides. Some of the sessions will be in the session window & some will be downloadable PDF documents that you can download & take to the gym or wherever you train.
This is a 12 week plan so assumes you have been in maintenance mode & this is considered your base phase. This mean the first phase in the plan is general preparation.
I have set Monday as your rest day as there will be a long run or bike on the Sunday when most people have time to train longer & that means you have Monday to fully recover from this.
š¹ Includes session Videos & session plans
ā¤ļø Bike Heart Rate training for Garmin, Zwift etc
āļø Race and training tips
šļø S&C sessions to help prevent injury
š§āāļø Yoga and Pilates sessions
š£ Indoor Rowing Sessions if you can't get to the pool
š Heart Rate Pool and open water swimming sessions
In order to be able to complete the training you should have a reasonable level of fitness at the start of the training. A pre-requisite would be that you can swim 1000m/y and cycle for 120 mins.
The training sessions can be completed in a number of locations. The swim sessions are mostly designed for a pool, with open water sessions towards the latter half of the program. The bike sessions could be done either outdoors or indoors. We would strongly advise that you do spend as much time as possible training outdoors so that you get time training in similar conditions to those that you will be racing in.
We also would strongly advise that you do as much Open Water swimming as you can in preparation for your race. All triathletes benefit greatly from getting the experience of what it is actually like to swim in open water with other swimmers.
The intensity of the training in this programme is to be executed using Heart Rate (HR) Zones & Power, this allows you to work to your limits with specific barriers.
My name is Karen and I live in Southern Spain near the Ironman Malaga 70.3 event where I coach and run Triathlon training camps all year round (ChiliTri).
Karen is an IRONMANU Certified Coach and British Triathlon Federation Level 3 Coach. I also work as a Coach Educator & Assessor for the British Triathlon Federation, helping to develop the next generation of triathlon coaches in the UK.
Karen is also a Qualified Personal Trainer specialising in endurance athletes so all of the S & C sessions are tried and tested.
Karen has an MSc in Sports Performance Coaching.
Good luck with your training and Middle Distance Aquabike event!
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Iām Karen Parnell, British Triathlon Level 3 Coach & Tutor, IRONMAN U Coach & MSc in Sports Performance Coaching. With certifications spanning NASM PT, WOWSA Level 3 Open Water, 80/20 Endurance, & World Triathlon Female Athlete Coaching, I bring proven expertise across all aspects of swimming, cycling & running.
My passion is helping athletes like you reach your race goals through a holistic approach that blends smart training, tailored nutrition, strength/mobiity, recovery & mental strategies.