Triathlon B2B NC 70.3--Intermediate

Average Weekly Training Hours 08:46
Training Load By Week
Average Weekly Training Hours 08:46
Training Load By Week

This 12-week plan is for the intermediate triathlete who has competed in at least one ½ IM distance triathlon and is looking to improve on their performance. Before starting this plan you are capable of swimming 3 times per week at 45 to 60 minutes per session, able to cycle comfortably for at least 2 hours 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 4.5 hours per day on the weekends. This plan will challenge you in your training so that you can reach a new level while participating in the B2B NC 70.3. The plan follows a 2 to 3 week build of training hours followed by a reduced volume rest week. The first week begins with 8 hours and 30 minutes of training and peaks with week nine at 11 hours. Reduced volume weeks are at 6 to 7 hours. You are scheduled to swim 3 days per week, with the longest session building to 60 minutes. The weekend long ride starts at 2 hours and builds to 3.5 hours by week six. The long runs start at 60 minutes and builds to 2 hours. Each week will have one or two scheduled days off. These are very important in the schedule as they allow you to rest and repair, keeping you healthy and in good spirits.

Sample Day 2
0:30:00

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
1463m

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 3
1:00:00

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
0:30:00

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
0:45:00
1372m

WU: 100 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: 1500

Sample Day 5
1:00:00

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
2560m

BT: Warm up: 200 building speed each 50 (slow-mod-faster-fastest). Rest 30 sec. Then 5 x 400 (10 sec recoveries) building speed on each 100 (slow-mod-faster-fastest). Recover 10 seconds after last one. Then swim a 500 time trial. All out. Your average 100 pace for this is your T-time for future workouts. Then swim easy, 100 cool down. (2800m/y)

Karen Buxton
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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