Advanced 28-Wk Full-Distance Triathlon Training Plan

Author

Peak Endurance Solutions

All plans by this Coach

Length

28 Weeks

Typical Week

3 Swim, 4 Bike, 4 Run, 1 Strength

Longest Workout

0:40 hrs swim
5:30 hrs bike
2:45 hrs run

Plan Specs

triathlon ironman advanced power based hr based pace based

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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.

This is an advanced training plan for an athlete interested in competing in a full-distance triathlon (2.4-mile swim, 112-mile bike, 26.2-mile run). This training plan is geared towards the individual that has completed many full-distance triathlons and is interested in being very competitive within their age group or overall rankings at a race with a large, competitive field. This training plan is prescribed and individualized based on power, pace, heart rate, and Rating of Perceived Exertion (1-10 scale) and assumes that an athlete has the equipment necessary to swim, bike, and run with these metrics. This training plan includes a mixture of pool swimming and open water swimming, as well as road running and road cycling, and resistance training performed in a gym. An athlete should have a high level of base fitness and at least 2 years of triathlon experience in which they trained specifically for triathlon. If the athlete is looking to improve their specific swim mechanics or their specific cycling and/or run skills, it is recommended that they also seek out personal and individual coaching from a sport-specific coach.

Note: When viewing the average weekly hours within the Training Plan Preview, total swim hours are not counted in this total as swim sessions are prescribed in terms of yards and do not have a time associated with them.

This training plan comes with a few documents/resources that will prove useful to athletes while following. along to the prescribed plan:
1. Instructional Booklet - Contains basic educational and background material that will help the athlete successfully complete the training plan and learn about the training process
2. Exercise Technique Guidebook - Contains pictures and descriptions of over 80 exercises that will help the athlete successfully complete training sessions prescribed within the plan
3. Training & Racing Zones Chart - This will be useful in documenting your swim, bike, and run pace/power/heart rate zones to be used during training and racing; these zones will bet set by performing tests regularly throughout the training plan

Basic equipment needed to successfully complete the swim sessions within this training plan include:
-swimsuit
-goggles
-wetsuit (if swimming in colder open water venues during training or racing)
-kickboard
-fins
-snorkel

Basic equipment needed to successfully complete the bike sessions within this training plan include:
-bike with a power meter (triathlon-specific bike is ideal for non-drafting race)
-bike helmet
-tire pump
-proper cycling clothes and attire (cycling shoes if desired and cycling shorts and jerseys)
-flat kit (can be kept in saddle bag or in jersey pockets while riding)
-heart rate monitor

Basic equipment needed to successfully complete the run sessions within this training plan include:
-running shoes
-proper run clothing and attire
-heart rate monitor

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:42
Training Load By Week
Average Weekly Training Hours: 09:42
Average Weekly Breakdown

Ryan Eckert, MS, CSCS

Peak Endurance Solutions, LLC

Peak Endurance Solutions is a company dedicated to providing endurance athletes with a premier coaching service through individualized, one-on-one coaching. Peak Endurance Solutions provides personalized coaching as well as pre-set, customized training plans available for purchase.

Back to Plan Details

Sample Day 1

1:00:00
94.7TSS
Bike-Specific Functional Threshold Power (FTP) and Threshold Heart Rate (THR)Test

Functional threshold power (FTP) is typically defined as the maximal power that can be maintained for ~60 min, and it is closely related to your anaerobic threshold.

Anaerobic threshold (sometimes also referred to as lactate threshold) is the point at which one shifts from primarily aerobic metabolism to primary anaerobic metabolism. In the presence of primarily anaerobic energy metabolism, protons (Hydrogen ions) accumulate within the muscle at a more rapid rate. When protons accumulate in the muscle beyond the buffering capacity of the muscles, this proton accumulation leads to a more acidic environment within the muscle. A more acidic environment makes it harder for muscles to function properly and contract, eventually leading to fatigue. View the following video to learn a bit more about anaerobic threshold:
https://www.screencast.com/t/l46lv1wXjBI

Determining FTP and your corresponding threshold heart rate (THR) is important for a) setting power and heart rate training zones and b) tracking progress over time by repeating this test.

*Your average power for the 20-minute time trial multiplied by 0.95 is your bike-specific FTP
*Your average heart rate for the 20-minute time trial multiplied by 0.95 is your bike-specific THR

After performing this test, please review the document entitled "Training & Racing Zones_Blank" to set your zones based on your test results. Note, for your bike-specific THR, you will not use it to determine your training zones manually. In fact, you only need THR to track changes in this metric over time and to have an understanding of where your threshold lies. Begin by determining your run-specific heart rate training zones, followed by your bike-specific heart rate training zones, and finally, your swim-specific heart rate training zones. Save this document when you are done to your computer as you will need to use this document again for other tests and in the future as you update these numbers.

Finally, you will need to go into your profile setting on Training Peaks and enter in your training zones manually based on the zones you just calculated. You want these zones from your excel spreadsheet to match the zones you enter in TrainingPeaks, and you will need to do this manually. If you are not sure how to do this, click on the following link to learn how: https://help.trainingpeaks.com/hc/en-us/articles/204073584-How-to-Set-your-Thresholds-and-Calculate-your-Zones

Sample Day 1

0:40:00
Critical Swim Speed (CSS) Test

Critical Swim Speed (CSS) is used as a proxy for your threshold swim pace. To learn more about CSS so that you understand the purpose of this test, please review the following video:
https://www.youtube.com/watch?v=wooLaOhLg6U

CSS is approximately the fastest pace that you can hold for 60 minutes, which also coincides with your anaerobic threshold. Anaerobic threshold (sometimes also referred to as lactate threshold) is the point at which one shifts from primarily aerobic metabolism to primary anaerobic metabolism. In the presence of primarily anaerobic energy metabolism, protons (Hydrogen ions) accumulate within the muscle at a more rapid rate. When protons accumulate in the muscle beyond the buffering capacity of the muscles, this proton accumulation leads to a more acidic environment within the muscle. A more acidic environment makes it harder for muscles to function properly and contract, eventually leading to fatigue. View the following video to learn a bit more about anaerobic threshold:
https://www.screencast.com/t/l46lv1wXjBI

Determining CSS is important for a) setting training zones and b) tracking progress over time by repeating this test. In order to determine CSS, perform the following

1. Warm-up for 5-10 min, building speed slowly until you get close to your estimated CSS swim pace

2. Rest completely for 60 sec

3. Perform 5 x 50 yd sprints; resting 30 sec between each set

4. Rest completely for 2-3 min

5. Perform a 400 meter/400 yard time-trial as fast as you can. Record your time.

6. Rest for 5-10 min and perform some light swimming to help recover.

7. Perform a 200 meter/200 yard time-trial as fast as you can. Record your time.

8. Perform a 5-10 min cool-down, swimming or kicking at a very easy pace

9. Plug your times into the calculator at the following website:
http://www.swimsmooth.com/improve/intermediate/swim-smooth-css-calculator

After performing this test, open up the "Training & Racing Zones" spreadsheet you saved after performing the Bike-Specific Threshold Heart Rate Test. Calculate your swim zones based on the CSS that you calculated from this test.

Finally, you will need to go into your profile setting on TrainingPeaks and enter in your training zones manually based on the zones you just calculated. You want these zones from your excel spreadsheet to match the zones you enter in TrainingPeaks, and you will need to do this manually. If you are not sure how to do this, click on the following link to learn how: https://help.trainingpeaks.com/hc/en-us/articles/204073584-How-to-Set-your-Thresholds-and-Calculate-your-Zones

Sample Day 2

0:45:00
15.5TSS
Easy Recovery Bike

This is an easy recovery session @ RPE 3-5 to help you recover from yesterday's tests. This recovery session will help prepare you for the final test tomorrow, a threshold run test. 

For bike training sessions in this plan, you will notice that they are prescribed to you based on power (i.e., watts) as well as RPE. However, it will be useful for you to look at your heart rate profile after completing bike workouts to make sure that you maintained an average heart rate or spent most of your time at a heart rate that is associated with the purpose of the session. For example, in a recovery session, you would want to see your heart rate for the session stay in the recovery zone that was established in your Training Peaks profile after performing your bike test yesterday. For a long, slow distance bike, you would want to see that you maintained a heart rate in the aerobic zone. Looking at your heart rate profile after a session can be a useful way to see if adjustments to intensity or effort level need to be made.

Sample Day 3

0:40:00
68.3TSS
Run-Specific Threshold Pace (TPa) and Heart Rate (THR) Test

Threshold pace (TPa) is typically defined as the maximal pace that can be maintained for ~60 min, and it is closely related to anaerobic threshold.

Anaerobic threshold (sometimes also referred to as lactate threshold) is the point at which one shifts from primarily aerobic metabolism to primary anaerobic metabolism. In the presence of primarily anaerobic energy metabolism, protons (Hydrogen ions) accumulate within the muscle at a more rapid rate. When protons accumulate in the muscle beyond the buffering capacity of the muscles, this proton accumulation leads to a more acidic environment within the muscle. A more acidic environment makes it harder for muscles to function properly and contract, eventually leading to fatigue. View the following video to learn a bit more about anaerobic threshold:
https://www.screencast.com/t/l46lv1wXjBI

Determining TPa and your corresponding threshold heart rate (THR) is important for a) setting power, pace, and heart rate training zones and b) tracking progress over time by repeating this test.

*Your average speed/pace for the 20-minute time trial multiplied by 0.95 is your run-specific TPa. Your average heart rate for the 20-minute time trial multiplied by 0.95 is your run-specific THR.

After performing this test, open up the "Training & Racing Zones" spreadsheet attached to this training session. Calculate your TPa & THR zones based on the results of this test.

Finally, you will need to go into your profile setting on TrainingPeaks and enter in your training zones manually based on the zones you just calculated. You want these zones from your excel spreadsheet to match the zones you enter in TrainingPeaks, and you will need to do this manually. If you are not sure how to do this, click on the following link to learn how: https://help.trainingpeaks.com/hc/en-us/articles/204073584-How-to-Set-your-Thresholds-and-Calculate-your-Zones

Sample Day 4

0:20:00
16.6TSS
Easy Recovery Run

This is an easy recovery session @ RPE 3-5 to help you recover from yesterday's test.

For run training sessions in this plan, you will notice that they are prescribed to you based on Rating of Perceived Exertion (RPE) or with a pace range in min/mile. However, it will be useful for you to look at your heart rate profile after completing run workouts to make sure that you maintained an average heart rate or spent most of your time at a heart rate that is associated with the purpose of the session. For example, in a recovery session, you would want to see your heart rate for the session stay in the recovery zone that was established in your Training Peaks profile after performing your run test yesterday. For a long, slow distance run, you would want to see that you maintained a heart rate in the aerobic zone. Looking at your heart rate profile after a session can be a useful way to see if adjustments to intensity or effort level need to be made.

Sample Day 5

1:30:00
52TSS
LSD Bike

Keep this bike steady and conversational at an LSD pace.

Sample Day 5

1:00:00
Total-Body Strength Training - Strength Focus - Advanced 1

The purpose of this session is to build strength in more complex movement patterns and to develop a strong foundation of strength upon which to build on in more advanced power-focused sessions.

Warm-Up
-5 min light aerobic activity (walking, light jog, etc.)
-your choice of 5-6 dynamic stretching exercises (see Exercise Technique Guidebook)

Main Set
Perform the following exercises one-by-one with 2 min of rest between sets:

-BB deadlift 4 x 5 reps
superset w/
Cable core rotations 3 x 15 reps e/ side
-DB incline chest press 4 x 5 reps
superset w/
Exercise-ball knee tucks 3 x 30,45,60 sec
-Step-ups (onto box/bench) 4 x 5 reps
superset w/
-DB rear-delt flies 4 x 10 reps

Cool-Down
-your choice of 5-6 static stretching exercises, hold each for 1 set of 30-60 sec

Advanced 28-Wk Full-Distance Triathlon Training Plan

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