11 Weeks long distance triathlon 140.6 build phase

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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

All plans by this Coach

Length

8 Weeks

Typical Week

3 Bike, 3 Swim, 2 Run, 1 Day Off, 1 Brick

Longest Workout

1:30 hrs swim
6:00 hrs bike
2:20 hrs run

Plan Specs

triathlon ironman beginner intermediate advanced hr based

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Summary

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.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 11:32
Training Load By Week
Average Weekly Training Hours: 11:32
Average Weekly Breakdown

Nick de Meyer

Sound Coaching

Nick has been a Level 3 British Triathlon Coach for 10 years, and has been a master endurance coach with Training Bible Coaching UK in that time. He is also a Training Peaks Level 1 Coach, and was formerly 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

Sample Day 1

0:45:00
Recovery spin

Very easy recovery spin on a flat course. Best on road bike. Small chain ring only.

Sample Day 2

1:00:00
Distance per stroke

Warm Up
150m FC, 50 kick
150m BC, 50 kick
100m FC pull, 50 kick

Drill set: 70%

50 single arm, 25 catch up, 25 full stroke
(concentrate on last part of stroke, power push and touch thigh)
Repeat 2 times rest 20 secs after each 100m

Main Set : 80-85%
8x 200m as: (40 recovery on all)
1.FC pull
2.Hypoxy breathe 3,5,7,9 on lengths 2,4,6,8
3.Paddles and pull for 100, pull 100
4.Hypoxy swim
5. FC pull
6.hypoxy swim
7.Paddles and pull for 100, pull 100
8.hypoxy swim

Cool Down: 60%
4x 25 FC Barrel Rolls 360 degree rolls 10 rest
100 BC

Sample Day 2

1:40:00
Tempo TT, 5M, 9-11 bpm less than LTHR

Tempo Time Trial. Warm-up about 15 minutes raising heart rate to 10 bpm below lowest heart rate in 5a zone. Then start 5 miles on track at 9-11 bpm below lowest 5a zone number. Exactly! Time? Cool down in heart rate zone 1.

Sample Day 3

0:45:00
Trainer--spin-ups + dominant leg

Pedaling drill: Do the following 3 times--10 seconds of high rpm, 10 seconds higher, 10 seconds max rpm and then recover for 60 seconds. Then do this 3 times--30 seconds left- and 30 seconds right-leg dominant pedaling (other leg loafs). Repeat all of this 4-5 times. Small chain ring.

Sample Day 4

0:45:00
54321

Warm Up
300 fc steady
Main

Record total time and subtract 2 mins = 1500m target time

100
200
300
400
500

All hard swims 80-90% with 30 secs recovery between each

Sprints
10 x 20 sec sprints


Cool Down
200 easy

Sample Day 4

0:45:00
AA+MT+MS

After warm up do 3 sets. Reduce the number of exercises to those in the MS phase. For the first set of each exercise use a load that allows 20-30 reps (AA phase). For the second set increase the load so you do only 10-15 reps (MT phase). For the third set increase the load again so you can do only 3-6 reps (MS phase).Cool down 5-10 minutes by spinning. For details on AA and MT go to START (above), WORKOUT DESCRIPTIONS or TRAINING, PRINTABLE VIEW OF WORKOUTS or Joe Friel''s Training Bible book.

Sample Day 6

1:00:00
Pace Control

Warm Up

200 FC
100 BC
100 single arm

Main Set : 80% effort

400 FC Bilateral every 5 - recovery 30 secs
2x 200m Pull + Paddles + t shirts (10 secs between 200’s), recovery 30 secs after both
4x 100 FC Pace control on T pace - 1 min recovery – to stretch
8x 50m Dolphin kick out underwater/ fly back all with fins – 20 recovery
16x 25m FC (alternate stroke count -2/ power push/ glide and touch thigh/ catch up) 10 rest


Cool Down: 60% effort

100 FC super slow
100 BC

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