Advanced 113km Triathlon Program - 18 Weeks (2019)

Author

MultiSportCoaching.co.za

All plans by this Coach

Length

18 Weeks

Typical Week

4 Run, 1 Other, 3 Bike, 3 Swim, 1 Strength, 1 Brick

Longest Workout

1:11 hrs swim
2:19 hrs bike
1:38 hrs run

Plan Specs

triathlon half ironman advanced multi day hr based tss based base period

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

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.

Stats

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

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.

Back to Plan Details

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/

Advanced 113km Triathlon Program - 18 Weeks (2019)

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