140.6 Triathlon Training Plan: 16 Week Advanced Level Triathlete

Author

Mark Saroni

All plans by this Coach

Length

17 Weeks

Typical Week

3 Swim, 2 Other, 4 Bike, 4 Run, 1 Strength, 1 Custom, 1 Day Off

Longest Workout

1:20 hrs swim
6:25 hrs bike
3:00 hrs run

Plan Specs

triathlon ironman intermediate advanced masters multi day power based hr based pace based tss 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.

OVERVIEW
This plan is designed for the accomplished athlete who has been racing for 2 years or more and competed in multiple half distance and at least one full 140.6 distance triathlon events. This plan is focused on the build phase. An athlete attempting this plan should be ready to take their training seriously and PR their full distance triathlon. Before starting this plan, the athlete should have done aerobic endurance training without injury 8-10 hrs/week for at least 2 months (including 1-3 swims, 2-3 bikes, 3-4 run sessions per week) and is using a cycling power meter and a GPS and chest heart rate for cycling and running.

Suggested long workout abilities before starting plan:
- Can run at least 75 minutes nonstop
- Can bike at least 3 hours nonstop
- Can swim 1 hour nonstop

GOAL
Take a structured approach to training and achieve a Personal Record (PR) time for the race distance.

BENEFITS
This plan will help more advanced triathletes step up their training through a balance of quality intervals in all three disciplines while also improving muscular endurance and increasing time to fatigue at race pace. Strength training, weekly training tips, and nutritional suggestions are also included in this plan. You will learn to better track your training metrics to determine if you're on target for your goal, and how you might adjust if needed.

SUPPORT
Included with the purchase of this plan is email access to a Paragon Training coach for plan-specific questions. If you have a question about a training zone, term definition, or whether to switch a session within a week, you can email a coach and we will respond to you within 48 hours.


WHO THIS PLAN IS FOR: Triathletes who are frustrated with lack of progress in training and racing and want a build-oriented structure and framework for overcoming their obstacles and finishing in a PR time for the distance.

WHO THIS PLAN IS NOT FOR: Completely novice athletes who have not completed a half-distance triathlon, or athletes who are not familiar with training and racing with a cycling power meter or a GPS/heart rate run device and tracking these metrics. We can help you get up to speed with using these devices if you still want to use this plan. Contact us if this is your situation.

PERIODIZATION TYPE
Macrocycle: Volume Pyramid, Intensity ramp, polarized training (80/20)
Mesocycle: 2-3 weeks up, 1 week down
Microcycle: 3xS, 3-4xB, 3-4xR, 1xBrick weekly

REQUIREMENTS
This plan assumes that your limiters are muscular endurance and time to fatigue at race pace. At the start of this plan, you should be able to (on different days during a week) run 75min, bike 3 hours, and swim 1 hour.

EQUIPMENT
It is suggested that an athlete have and regularly use the following at minimum:
Triathlon (Time Trial) specific bike with aerobars
Bike power meter
GPS smartwatch with heart rate chest strap for tracking and logging run and bike workouts
Swim tools including hand paddles, pull buoy, fins
Access to basic strength and mobility equipment (stretch bands, free weights)

TRACKING METRICS
Important BASE phase metrics to track: Efficiency Factor (EF), aerobic decoupling (Pw:HR, Pa:HR), P30, P60
Important BUILD phase metrics to track: P5sec, P12sec, P30sec, P1, P6, P30, P60, P90, P180, FTP, W/kg, steady state power and pace (AeT power/pace), Z1 run pace, "envelope" pace, RPM/SPM, Average Pace (AP)/week, CTL, TSB, TSS/week, SWOLF.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 14:11
Training Load By Week
Average Weekly Training Hours: 14:11
Average Weekly Breakdown

Mark Saroni

Paragon Training

"Winning is a mindset, not a spot on the podium."

Mark is a full-time triathlon coach residing in San Antonio, Tx. He is dedicated to helping develop athletes and challenging them to pursue excellence in all facets of their daily life. He believes that a high-performance mindset is attainable for ALL athletes of ALL ability levels. Mark enjoys coaching swimmers, cyclists, runners, and triathletes who count sport as an integral part of their lives and assisting them in achieving their goals.

Back to Plan Details

Sample Day 1

0:45:00
Z1- Technique Focus, Work on Limiters, Short 50s

WU: 300 swim
100 pull w/ band & buoy at ankles
100 streamline kick on back w/ fins

You can do the below sculling drills OR any drills that work on your main swimming technique limiters.

DRILL: Sculling Drills: use pull buoy
1x100 sculling forwards
-Elbows don't bend
-Fingers point down

1x100 Mid Scull
-Don't pull elbows backwards

1x100 Doggy Scull
-Elbows stay in the water (Don't recover above)

1x100 Back Scull

MS:
4x50 on :15 RI
-Work on catching & holding the water all the way through the stroke
100 fast swim w/ fins

CD: 100 easy

Sculling Drills: https://www.youtube.com/watch?v=NE_vO6xIBvY
Purpose: Sculling is working on our "feel" for the water.

Sample Day 2

0:30:00
20TSS
Z1 - 30 Min Active Recovery Run (HR)

Complete 10min of active stretching then ez jog for prescribed time
https://www.youtube.com/watch?v=39qrbAsId7I

Goal: Easy running builds a platform of fitness through a variety of mechanisms.
-Promotes bloodflow enhances recovery to prepare for next session
-Strengthens tendons and ligaments
-Increases aerobic capacity through greater mitochondrial density, larger capillary network, and other enzymatic processes.

Form Cues: Think about maintain good running mechanics throughout the duration of this run.
-Tall posture
-Hips forward
-Relaxed arm swing
-Eyes ahead
-Footstrike beneath hips

When in doubt: SLOW DOWN

Sample Day 2

0:45:00
36.8TSS
Z2 - Steady

Steady endurance ride.
Power at .60-.75 of FTP but don't stare at the powermeter
HR Z1-Z2
RPE should start at 2-4 but may increase as legs fatigue.
Hydration: Minimum of 20-30oz of fluid per hour. Adjust if weather is 75 degrees or warmer.
Nutrition: Aim for 4-5kcal/kg of body weight per hour. Primarily carbohydrates.
Recovery: Carb/protein mixture within 20min of finishing. Ice and/or compression as needed

Sample Day 3

0:55:00
2286m
Z3: 200's Descending

WU: 300 choice
4x50 streamline kick on back w/ fins
4x50 swim w/ kick board between your legs like a fin


MS: 3x
3x200 FR on 20-30sec RI.
Descend each 200 by round (Get faster 1-3, 4-6, 7-9).
Last round is pull
No all out just focus on rhythm and relaxing

CD: 100 easy

Sample Day 3

1:00:00
46.69TSS
Test Preparation

This training session is to prepare for the Saturday FTP Test. Mostly easy, but with some efforts to help open your legs and lungs up for the hard effort in a few days. If you don't know your FTP or FTHR from a previous test, do 20 minutes very easy, 10 minutes so that you can still hold a conversation, followed by the 2 minute interval where you can just finish short sentences. Then cool down very easy again.

Sample Day 4

0:45:00
37.5TSS
Z2 - 45 Min Steady Run

Steady endurance run at Z1-Z2 HR
RPE 3-5
Complete some active stretching beforehand.
Good form and posture throughout run. Monitor cadence.

Recovery: rehydrate, carb/protein mixture, stretch/foam roll/ice bath if necessary.

Sample Day 4

0:20:00
Hip/Glutes band routine

MS: 20 reps each exercise]
http://www.youtube.com/watch?v=MTJPb4-YOmc

140.6 Triathlon Training Plan: 16 Week Advanced Level Triathlete

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