12 weeks Long distance triathlon 140.6 base phase structured sessions - swim pace, bike power, run pace
Speedy Swimming Endurance Coaching
Train your weakness race to your strengths
Which Ironman triathlon are you doing in 2023?
This base training long distance triathlon 140.6 plan will provide you with the foundations of the aerobic training period, which is characterised by increasing volume, performed at relatively low intensities. This phase has a strong emphasis on general conditioning, and physical, mental and technical skills such as working on your swim technique, improving your cycling efficiency, or working on running cadence or technique. You should be able to swim 2500m x 2 per week, cycle 50 miles, and be up to around a 90 minute long run prior to starting this Long distance triathlon base training plan.
What are the benefits of training in zone 2 to build your aerobic engine and base fitness?
Zone 2 heart rate power or pace is the intensity that builds aerobic endurance. Go higher than zone 2 and you start to develop anaerobic endurance systems . Go lower than this and you are not working hard enough to challenge the aerobic systems
Designed by Nick de Meyer
Level 3 British Triathlon Coach
Training Bible Master Endurance Coach
Training Peaks Level 2 Accredited Coach
STA & NOWCA Level 2 Open water swim coach
STA Level 2 swim teacher
Level 3 Personal Trainer
TRX Instructor
This plan is designed by Nick de Meyer, who specializes in coaching triathletes and open water swimmers. This plan encapsulates all of Nicks training, racing and coaching expertise and experience of many open water triathlons, long and short course triathlon events, his swim skills, and drills teaching methods and from 30 years of coaching and racing in triathlons.
Nick is a Level 3 British Triathlon Coach with 18 years’ experience and has worked as a Master Endurance Coach with Training Bible Coaching UK. He is also a TrainingPeaks Level 2 Accredited Coach and has served as a Regional Development Coach for British Triathlon in the South East.
Alongside his online coaching, Nick runs Speedy Swimming, specialising in 1-2-1 front crawl technique lessons, endless pool video analysis, swim clinics, and group swim sessions.