Advanced 113km Triathlon Program - 18 Weeks (2019)

Average Weekly Training Hours 12:21
Training Load By Week
Average Weekly Training Hours 12:21
Training Load By Week

1.9km swim, 90km cycle, 21.1km run (113km)

This Training Program is aimed at the Advanced 113km athlete who wants to build a good aerobic base before the Pre-Season phase of the training year.
This program is 18 weeks long: 1 Test Week, 8 Base Weeks, 6 Build Weeks, 2 Peak and Taper Weeks, 1 Recovery Week.

Training time builds from a minimum of 10 hours and 38 minutes to a maximum of 17 hours and 49 minutes in the last Build Week.
After completing the field tests in the Test Week, submit your results via https://multisportcoaching.co.za/performance-data.
Your training zones will be calculated and emailed to you.
This is a free service.

After completing the tests in the Retest Week, submit your results via https://multisportcoaching.co.za/performance-data for comparison.
This is also a free service.

Requirements for this program:
Swim - 25m or 50m swimming pool
Cycle - an indoor trainer or Wattbike
Run - access to a 5km running route

As the program is Heart Rate based, you have to have a Heart Rate Monitor. We wholeheartedly (See what we did there?) recommend the POLAR brand.

When participating in an endurance training program, you should always include Flexibility and Core Training sessions.
A Basic Flexibility program is available for download with this program.
A Basic Core Strength program is also available for download with this program.

Sample Day 1
1:02:00
63.8TSS
Run Test - 5km TT

Download attached PDF
WU: (Warm Up)
8 mins Z1
5 mins Z2
3 mins Z3

30 secs Strides (start at a slow pace, build up to fast - not sprint - pace)
1 min walk
Repeat 4 times.

MS: (Main Set)
Run 5km as hard as possible at a pace you can maintain for the entire TT (Time Trial)

LD: (Loosen Down)
10 mins Z1


*record time and average heart rate for the 5km TT
**record a split time and average heart rate for each km

Enter your test data here:
https://multisportcoaching.co.za/performance-data/

Sample Day 2
0:45:00
30TSS
Bike Recovery 1.10451

45 mins Z1
@90 to 100rpm

Sample Day 3
0:33:00
1500m
Swim Recovery 2.10332

WU:
200m swim
200m kick
200m pullbouy
4 x 50m (25m drill, 25m steady swim)

MS:
6 x 100m aerobic pace
15 secs rest between

LD:
100m easy swim

Sample Day 4
1:15:00
69.7TSS
Bike Test - 20 min FTP

Download the PDF attached

WU:
20 mins Z1
1 min Z5 "wind up's"
1 min Z2 between (100 RPM pedal cadence)
repeat 3 times

4 mins Z1

MS:
5 mins Z4 (a good solid effort)
10 mins Z1
20 mins Z4 (TT effort keeping control, hard but steady so that you can complete the last 5 mins with an all out effort)

LD:
10 mins Z1

*record your Max and Average heart rate for the 20 min TT
**record your Max and Average power for the 20 min TT
***record your Heart Rate, Power and distance at 5 mins, 10 mins, 15 mins and 20 mins of the 20 min TT.

Submit your data here: https://multisportcoaching.co.za/performance-data/

Sample Day 5
0:30:00
1400m
Swim Recovery 2.100302

WU:
200m swim
100m kick

MS:
200m swim
100m kick
200m swim
4 x 50m building
20 secs rest between

4 x 50m (25m drill, 25m steady swim)
20 secs rest between

LD:
200m easy swim

Sample Day 5
0:45:00
30TSS
Bike Recovery 1.10451

45 mins Z1
@90 to 100rpm

Sample Day 6
0:45:00
2000m
Swim Test - CSS Test

Download attached PDF

WU: (Warm Up)
200m swim long and easy
200m kick with a board
200m swim at a medium pace
100m kick with a board
6 x 50m building to race pace on 60 secs

Rest 1 min

MS: (Main Set)
400m Time Trial
Rest 1 min
200m swim long and easy
Rest 1 min
200m Time Trial

LD: (Loosen Down)
200m swim long and easy

*Record your total time for the 400m TT
**Record your 100m splits if possible

*Record your total time for the 200m TT
**Record your 100m splits if possible

Submit your data here:
https://multisportcoaching.co.za/performance-data/

Coach Shamus
|
multisportcoaching.co.za

I have been an active participant for almost 40 years.
I have competed in the World Championships at an age group level in 1993 & 1994. In 1995 was an Elite for Olympic Distance triathlon.
I was also selected for duathlon and long distance triathlon.
Represented Polar Heart Rate monitors for 5 years, so the measure of all my training programs is Heart Rate based.
First qualified as a coach in 1993.
I studied Human Movement Science at the University of Pretoria 1991 to 1994.