Browse More Plans

Novice 226km Triathlon Base Program 2.0 - 10 weeks

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

MultiSportCoaching.co.za

All plans by this Coach
No Ratings

Length

10 Weeks

Refund Policy

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?
Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

3.8km swim, 180km cycle, 42,2km run (226km)

This Training Program is aimed at the Novice 226km Triathlete who wants to build a good aerobic base before the Pre-Season phase of the training year.
This program is 10 weeks long: 1 Test Week, 8 Training Weeks, 1 Re-Test Week.

Training time builds from 6 hours and 05 minutes in the 1st training week to a maximum of 8 hours and 15 minutes in 8th training week. After completing the tests in the Test Week, please email your results to test@multisportcoaching.co.za . Your training zones will be calculated and emailed to you.
This is a free service.

After completing the tests in the Re-Test Week, please email your results to test@multisportcoaching.co.za . Your training zones will be adjusted.
This is also a free service.

Requirements for this program – You will need to have access to a 400m running track and Swimming Pool in the Test and Re-Test Weeks.

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

You should also include Flexibility and Core Training sessions when doing Endurance training.
A Basic Flexibility program is available for download with this program.
A Basic Core Strength program is also available for download with this program.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swimx3
1:13 hrs 0:45 hrs
Runx2
1:37 hrs 1:20 hrs
Bikex2
3:09 hrs 2:15 hrs
Day Offx1
—— ——
Brickx1
1:06 hrs 1:30 hrs
Strengthx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Swim
1:13 hrs 0:45 hrs
Run
1:37 hrs 1:20 hrs
Bike
3:09 hrs 2:15 hrs
Day Off
—— ——
Brick
1:06 hrs 1:30 hrs
Strength
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

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 from 1991 to 1994.