This 12-week plan is for the experienced triathlete who has competed in several ½ IM distance triathlons and is interested in improving 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 3 hours and should be able to run for at least 90 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 10 hours of training and peaks with 13.5 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 3 hours and builds to 3.75 hours. The long runs start at 60 minutes and build 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.
BT: Warm up well. 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). Easy jog/walk for your cool down.
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.
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
Very easy recovery spin on a flat course. Best on road bike. Small chain ring only.
BT: Long warm-up. 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. Afterwards, record your average heart rate for the last 20 minutes. Also record distance covered or average speed.
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.
Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.