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12-weeks Triathlon Blue Ridge - Beginner

Author

Karen Buxton

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No Ratings

Length

12 Weeks

Plan Specs

triathlon half ironman beginner hr based

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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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Plan Description


This 12-week plan is for the triathlete who has at completed several sprint and international distance triathlons and is interested in stepping-up to the more challenging distance of a half iron distance event. Before starting this plan you are capable of swimming 3 times per week at 30 to 45 minutes per session, able to cycle comfortably for at least 90 minutes and should be able to run for at least 60 minutes. You should be able to workout 45 to 90 minutes per day during the week and 2 to 5 hours per day on the weekends.

The workouts are prescribed using heart rate zones. It is best that you have a heart rate monitor for this plan and test and set your run and bike heart rate training zones before you begin the 12-week build. If you do not have a heart rate monitor or do not currently have your training zones set, you can use perceived exertion. Go to: http://www.coachbuxton.com/Rating_of_PE.pdf to view a “Rate of Perceived Exertion Chart.”

If you are interested in testing and setting your zones, below are the tests that I suggest.

BIKE—Warm-up well and then ride a 30-minute time trial all out, race-effort. Use a flat, out and back course. 10-minutes into the time trial punch the lap button on your heart rate monitor. Average heart rate for last 20-minutes predicts Lactate Threshold Heart Rate (LTHR). Also record distance covered or average speed.

RUN--Warm up well and then run a 30-minute time trial on flat course/track. Punch HR monitor 'lap' button 10-minutes into time trial. Average heart rate for last 20-minutes predicts Lactate threshold Heart Rate (LTHR). Also record distance covered or average speed.

Use the LTHR from each effort to set your training zones.

Training Zones using Lactate Threshold Heart Rate (LTHR)

RUN Zones:
Zone 1 Less than 85% of LTHR

Zone 2 85% to 89% of LTHR

Zone 3 90% to 94% of LTHR

Zone 4 95% to 99% of LTHR

Zone 5a 100% to 102% of LTHR

Zone 5b 103% to 106% of LTHR

Zone 5c More than 106% of LTHR


Bike Zones
:
Zone 1 Less than 81% of LTHR

Zone 2 81% to 89% of LTHR

Zone 3 90% to 93% of LTHR

Zone 4 94% to 99% of LTHR

Zone 5a 100% to 102% of LTHR

Zone 5b 103% to 106% of LTHR

Zone 5c More than 106% of LTHR

SWIM—In week one of this plan, you will perform a swim test to determine your training pace (100 yard or meter time). Following the warm-up, swim 1000 yards/meters at a constant pace and good effort—as if racing. Record the time in your log and record your average pace per 100. This pace will be called your “T-pace.”
Check out this article for more information on setting training zones:
https://www.trainingpeaks.com/blog/joe-friel-s-quick-guide-to-setting-zones/

Hydration and nutrition are very important in the overall plan with longer distance training and racing. Please go to this article for more information:
http://www.coachbuxton.com/Article-FuelingforTriathlon.pdf

Thank you for purchasing the plan—enjoy the training and good luck with your event. Please contact me at karen@coachbuxton.com if you have any questions.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:50 hrs 1:00 hrs
2:00 hrs 2:00 hrs
3:35 hrs 3:45 hrs
0:42 hrs 0:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
1:50 hrs 1:00 hrs
2:00 hrs 2:00 hrs
3:35 hrs 3:45 hrs
0:42 hrs 0:30 hrs
—— ——

Training Load By Week


Karen Buxton

Coachbuxton.com

I work with triathletes, duathletes, runners, swimmers and endurance cyclists from first-timers to elites.

One-on-one premium level-$350 per 4-week block +$200 start-up fee; Quarterly level- $500 per 12-week block +$200 start-up fee; Basic level-$225 per 12-week block +$175 start-up fee; pre-built plans (prices vary); hourly phone consultation & individual training sessions available. For more information email me at karen@coachbuxton.com

Sample Day 1

0:30:00
1000 TT

WU: Start slow and gradually build pace/effort.
100 swim, 100 kick.
MS: This set will establish your “T-time.” After the warm-up, swim 1000 yards/meters at a constant pace and good effort—as if racing. Record the time in your log. Record your average pace per 100. This pace will be called your “T-pace.”
CD: At and easy pace/effort swim 100.
Total—1300

Sample Day 1

0:30:00
Zone 1-2, check cadence

Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.

Sample Day 2

0:45:00
Rolling hills seated

Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

Sample Day 2

0:30:00
Strength Maintenance

1. Step-up
2. Seated Row
3. Planks-front & side
4. Reverse lunge
5. Straight arm lat pull
6. Squat
7. Upright row
Sets: 2-3 (complete all sets of each exercise before moving to the next)
Reps: 6-12 (12 on the first 2 sets--lighter wt., last set 6-12--heavier wt.)
Lower body exercises are BODY wt.
Planks go by time: 20 to 60 seconds
Rest Interval: 1-2 minutes

Sample Day 3

0:30:00
200s at T-pace + 5”

WU: Start slow and gradually build pace/effort.
100 swim, 100 kick, 100 pull
4 x 50 done as 25 drill (catch-up), 25 swim
MS: 3 x 200 (15”) moderate pace.
CD: 200 easy pull. Stretch out your stroke
Total 1300

Sample Day 3

0:30:00
Zone 1-2, check cadence

Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.

Sample Day 4

1:00:00
Rolling hills seated

Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

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