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LONG-DISTANCE TRIATHLON, BASE PLAN, UNDER 50, 12-17hpw, BIKE POWER METER, 12-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

Joe Friel

All plans by this Coach
No Ratings

Length

12 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.

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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



Train smart with a long-distance triathlon plan by Joe Friel, best-selling author and internationally recognized endurance coach.
 
• Prepare for a long-distance triathlon: swim = 4k, bike = 180k, run = 42.2k
• Plan is intended for a triathlete under age 50 who has been racing for two or more years and has completed a half-distance triathlon.
• Plan is for 12 weeks of Base training, to be followed by Build-Peak-Race training.
• Receive two follow-up emails from Joe with more information on the plan (must provide email address at time of purchase).
• If plan is not working for you within the first 2 weeks, you can switch to a plan of equal value or receive a full refund.
 


“Joe Friel’s wealth of knowledge in triathlon is astounding.” —Siri Lindley, triathlon world champion
 
“Joe Friel is one of the world’s foremost experts on endurance sports.” Outside magazine
 


This 12-week long-distance Base plan was designed by Joe Friel using the principles from The Triathlete’s Training Bible and Going Long. Having these books handy will help with many of the workouts presented in the training plan but is not necessary.
 

Who is this plan for?


This plan is intended for the under-50 triathlete who has been racing for two or more years and has completed a half-distance triathlon. The plan uses common triathlon language to describe the workouts and is easy to follow. By the end of 12 weeks you will have excellent Base fitness and be ready to start a 12-week Build-Peak-Race plan.
 

When should you start the plan?


This plan is best started 24 weeks prior to your race if you intend to follow it with a Build-Peak-Race plan. Another option is to start it 28–32 weeks before your race and repeat the last 4 weeks once or twice more to fully establish your Base fitness. You should be able to swim 1 hour, bike 90 minutes, and run 1 hour. Your training zones should be established before beginning this plan. (For a detailed description of how to set your zones for heart rate, power, or pace, read this.)
 

What is the weekly volume?


Weekly volume steadily increases from 12 to 17 hours. The emphasis in the first several weeks is on running. In the latter half, the emphasis shifts to the bike. A typical week includes 3 swims, 2–5 rides, 4–5 runs, and 1–2 strength workouts. Exceptions are in rest and recovery weeks every fourth week when training is greatly reduced for 4–5 days, culminating with self-testing. These R&R weeks will shed fatigue, allowing for adaptation and improved performance.
 

Do you need any devices or apps?


For gauging intensity on the bike, you must have a power meter. For the run, you will need a heart rate monitor. Swim workouts are based on pace per 100 and perceived exertion. The plan was created using the TrainingPeaks “Workout Builder” format so that workouts may be uploaded to a device (power meter, heart rate monitor, indoor trainer, etc.) or app to help you follow them precisely. (For more information on compatible devices and apps and how to export the workouts, read this. However, it’s not necessary to upload the workouts in order to use this plan.)
 


After your event, please provide feedback on how this plan worked for you.
 
“Thanks again for your interest in my training plans, and I hope your training and racing go very well this season.” —Joe Friel



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
3:51 hrs 2:00 hrs
Swim x3
0:35 hrs 1:10 hrs
Bike x3
5:02 hrs 5:00 hrs
Strength x2
1:20 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
Run
3:51 hrs 2:00 hrs
Swim
0:35 hrs 1:10 hrs
Bike
5:02 hrs 5:00 hrs
Strength
1:20 hrs 1:00 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Joe Friel

Joe Friel Coaching

An endurance coach since 1980, Joe Friel has worked with triathletes, cyclists, and runners around the globe. He trains coaches and assists various national federations and national Olympic team staff. He also consults with professional athletes and sports-related businesses. Coach Friel occasionally offers personal camps and seminars for clubs and teams. He has authored 17 books on training including the best-selling Training Bible series. For more info, go to his blog at www.joefrielsblog.com.

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