11 Weeks long distance triathlon 140.6 build phase
Nick de Meyer British Triathlon Federation level 3 Coach, Training Bible Master endurance coachAll plans by this Coach
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
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.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:19 hrs||6:00 hrs|
|2:53 hrs||1:30 hrs|
|2:38 hrs||2:20 hrs|
Day Off x1
|2:16 hrs||5:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||3:19 hrs||6:00 hrs|
||2:53 hrs||1:30 hrs|
||2:38 hrs||2:20 hrs|
||2:16 hrs||5:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.Still have questions about this plan?