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11 Weeks long distance triathlon 140.6 build phase

Author

Nick de Meyer British Triathlon Federation level 3 Coach, Training Bible Master endurance coach

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Length

8 Weeks

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Plan Description

This training plan is written to prepare you to finish your first Long distance triathlon. The weekly volume per week starts at 8 hours and will gradually move up to 12-14. You should already be consistently training 8-10 hours per week before starting this plan and ideally you should have completed some Olympic and half distance races in the past season

This build phase training plan is prepared to provide you with improved strength of your major muscle groups used in triathlon, it will involve more force and muscular endurance sessions, and is a time for eliminating muscle imbalances. This will follow a 4 week cycle of easy, medium, hard and recovery weeks based on hourly volume, with a progressives reliance on carbohydrate as a fuel, moving into zone 3 tempo workouts during the course of the plan

This plan is based on an annual volume of 500 hours per year, which won't necessarily mean an average of 10 hours per week. It will build to 14+ with recovery weeks at around 8 hours per week.

This build phase training plan is prepared to provide you with improved strength of your major muscle groups used in triathlon, it will involve more force and muscular endurance sessions, and is a time for eliminating muscle imbalances. This will follow a 4 week cycle of easy, medium, hard and recovery weeks based on hourly volume, with a progressive reliance on carbohydrate as a fuel, moving into zone 3 tempo workouts during the course of the plan

Nick de Meyer

Level 3 British Triathlon Coach
Training Bible Master Endurance Coach
Training Peaks Level 1 Coach
Level 3 Personal Trainer
TRX Instructor

This plan is designed by Nick de Meyer, Head coach for Speedy Swimming, (BTF level 3, STA level 2 swim teacher, Master endurance coach Training Bible UK) who specialise in teaching triathletes and swimmers. This plan encapsulates all of Nicks training, racing and coaching experience of many open water triathlons, long triathlon events, his swim skills and drills teaching methods and from completing the Dart 10km Swim in Devon.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex3
3:19 hrs 6:00 hrs
Swimx3
2:53 hrs 1:30 hrs
Runx2
2:38 hrs 2:20 hrs
Day Offx1
—— ——
Brickx1
2:16 hrs 5:00 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
3:19 hrs 6:00 hrs
Swim
2:53 hrs 1:30 hrs
Run
2:38 hrs 2:20 hrs
Day Off
—— ——
Brick
2:16 hrs 5:00 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Nick de Meyer

Speedy Swimming

Nick has been a Level 3 British Triathlon Coach for 14 years, and has been a master endurance coach with Training Bible Coaching UK in that time. He is also a Training Peaks Level 2 Accredited Coach, and has worked as a Regional Development Coach for the South East region for British Triathlon.

Alongside his online coaching business, Nick also runs Speedy Swimming which specialise in 1-2-1 front crawl technique lessons, endless pool swim video analysis, swim clinics and group swim sessions