Preparation phase plan for 70.3

Average Weekly Training Hours 06:44
Training Load By Week
Average Weekly Training Hours 06:44
Training Load By Week

This 12 week plan is designed to help those living the northern hemisphere who expect to have their winter training curtailed by weather and road conditions. It provides an alternative approach to the preparation phase based around developing run and cycle economy (oxygen used at given pace), lactic tolerance and power through shorter and higher intensity sessions early in the year. It is designed so that sessions can easily be carried out on indoor trainers (for hill reps raise the front wheel on raiser block). vV02 max intervals will require a 6 min TT to establish vV02 max pace. The swim sessions are longer than most programs would use at this time with the aim of using these to develop aerobic capacity in a warm and consistent environment. It may also mean athletes can complete less swim volume later in the season when building bike and run volume again. For 70.3 or middle distance races volume can be increased during the spring to include longer race specific rides/runs outside once the weather is more conducive. The plan starts at 7hrs per week and rises to 9hrs max so will suit time poor athletes. However the sessions are intense and will require an athlete who already built up some training resilience through previous race seasons. It is most suited to experienced age groupers with 1 or more seasons behind them who are looking for a time efficient non weather dependent winter base.

Sample Day 1
0:45:00
2000m
Prep threshold set z2

A simple swim set completed at around threshold pace. The aim here is to build swim specific endurance.

Sample Day 2
0:40:00
51.3TSS
z4/5 power Russian pyramids new

The aim of this set is to develop aerobic capacity and muscular power. It works on RPE because HR is unlikely to be sensitive enough to reflect with the short work periods.

Sample Day 2
0:30:00
15TSS
Hilly run

run 30mins @ z2 over a hilly course

Sample Day 3
3200m
8/6/4/2/1 building set

w/up 1000m alternating 100 drill/100 easy swim.
800m @ zone 2 RI 1min
600m @ zone 2 RI 1min
400@ zone 3
200@ race pace
100@+ 5s above race pace

12x25m @ race pace 1:1 rest to swim
i.e 15s swim/15s RI

Sample Day 4
1:20:00
36.7TSS
Hill set

This can be done outside or on indoor trainer. If outside choose a hill you can climb seated and complete reps up and down for 30mins ignoring the rest periods stated here. If completing on indoor trainer then raise front wheel and ride the 3 min interval @70rpm

Sample Day 4
0:30:00
15TSS
Hilly run

run 30mins @ z2 over a hilly course

Sample Day 5
0:58:20
57.5TSS
power hill sprints

These hard hill sprints develop muscular power in a run specific way and will compliment your heavy lifting on this block.

Mike Bridge
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Racesnake

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