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Nine Month "Competer" Long-Distance Training Plan Part One: Weeks 1-12


Christopher Bagg

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12 Weeks

Plan Description

This plan will provide the base period for an athlete hoping to tackle a long-distance triathlon. All three parts of the plan will add up to nine months, but this part covers the first 12-weeks of training.

Equipment (required): HR-monitor, and Tempo Trainer Pro
Equipment (really nice): power meter

How it Works

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Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
3:07 hrs 2:00 hrs
Bike x4
5:38 hrs 3:00 hrs
Swim x3
2:20 hrs 1:00 hrs
Strength x2
1:05 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
3:07 hrs 2:00 hrs
5:38 hrs 3:00 hrs
2:20 hrs 1:00 hrs
1:05 hrs 1:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Christopher Bagg and Molly Balfe

Chris Bagg Coaching Group

The triathletes, cyclists, runners, and swimmers at CBCG are all bound by the same goal: become faster, happier, healthier people. It's an ethos shared by the coaches at CBCG, and nicely wrapped up in our motto: Go Fast, Have Fun, Be Nice. We think that keeping these three principles in sight at all time lead to strong performances and happier lives.

We work with all levels of athlete, from beginner to professional, believing that speed is not a virtue, and that development is our biggest goal.

  • 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.

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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