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*AS SEEN ON TRIATHLETE.COM* 100k Training Plan

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*AS SEEN ON TRIATHLETE.COM* 100k Training Plan

Author

Alison Freeman: USAT Level II Endurance & IRONMAN® Certified Coach, Co-Founder of NYX Endurance

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Length

16 Weeks

Plan Description


AS SEEN ON TRIATHLETE.COM

Coach Alison provides an overview of the 100k race distance in this Triathlete Magazine article. This plan takes the 100k training plan provided within the article and loads it into TrainingPeaks for you, including structured workouts for many bikes and runs.


About the Plan:

This This 16-week plan is designed for triathletes who have at least one season of experience racing long-course triathlon.

A typical week has two swims, three bikes, three runs, and two recommended strength sessions. Your long rides are on Saturdays and your long runs are on Sundays; Mondays can be used for optional third swims or can be days off. There are brick workouts on Saturdays beginning with week 4. Race effort test days are provided in weeks 8 and 12.


Workout Distances & Durations:

Before starting this plan, you should have a solid base of 7-8 average training hours for the past 4+ weeks, including interval work at threshold effort levels, so that you are prepared for the training volume and intervals or benchmark workouts in week 1 of the plan.

The plan begins with 3600 yards/meters of swimming, 3 hours 30 minutes of cycling, and 2 hours 30 minutes of running. It peaks in week 13 with 6000 yards/meters of swimming, 5 hours 25 minutes of cycling, and 4 hours 30 minutes of running.


A Website Just for Coach Alison’s Athletes!

Coach Alison’s website, linked within the training plan, provides a wide range of information for her athletes. From training zones to understanding TrainingPeaks data to fueling guidelines to Zwift routes, her website is a resource that will support your training journey from start to finish.


Have questions?

Email Coach Alison.

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
03:09:00 01:45:00
Strength x4
01:12:00 00:30:00
Swim x3
6,434m 3,200m
Bike x3
04:11:00 03:00:00
Workouts Per Week Weekly Average Longest Workout
Run
03:09:00 01:45:00
Strength
01:12:00 00:30:00
Swim
6,434m 3,200m
Bike
04:11:00 03:00:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Alison Freeman

NYX Endurance

I am a USAT Level II Endurance and IRONMAN® Certified Triathlon Coach and an avid triathlete based out of Boulder, Colorado. I specialize in working with athletes new to long-course (IRONMAN® 70.3 and IRONMAN®) racing, as well as athletes with atypical or unusually time-constrained schedules. I excel at educating my athletes and giving them confidence in their training - especially important for first-timers! - as well as in maximizing the efficiency of my athletes' training hours.

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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.

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