Triathlon B2B North Carolina 70.3--novice

Average Weekly Training Hours 08:31
Training Load By Week
Average Weekly Training Hours 08:31
Training Load By Week

This 12-week plan is for the triathlete who has competed in several sprint and international distance triathlons and is looking to step-up to the more challenging distance of a 70.3. Before starting this plan you are capable of swimming 3 times per week at 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.

Sample Day 2
0:45:00
1463m
200s at T-pace + 5”

WU: Start slow and gradually build pace/effort.
6 x 50 done as 25 swim, 25 kick
6 x 50 done as 25 drill (your limiter), 25 swim
MS: 4 x 200 (10”) moderate pace.
CD: 200 easy. Stretch out your stroke
Total 1600

Sample Day 2
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 3
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 4
0:45:00
1463m
Aerobic ints

WU: 200 swim easy, 50 drill, 100 swim moderate, 50 kick, 50 drill, 100 swim build speed, 50 drill.
MS: For the first set decrease times with each work interval. All aerobic—easy breathing.
5 x 100 (10”) moderate.
Rest 2 minutes.
Kick 200 steady--fins okay.
6 x 25 relaxed speed (15”).
CD: 200 easy pull.
Total: 1600

Sample Day 4
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 5
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.

Sample Day 6
1:00:00
Heart rate zone 1-2, check form.

Run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence (88+ rpm).

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