Triathlon - 140.6 Long Distance Triathlon - Intermediate - (Power & HR)
Maria SimoneAll plans by this Coach
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Recently updated for 2019!
Creator: Maria Simone, No Limits Endurance Coaching
Length: 24 weeks
Weekly Duration (average): 13 hours (includes recovery weeks in average)
Ability level: Intermediate
This 24-week plan is ideal for the intermediate athlete who has several seasons of triathlon racing experience. This plan assumes that the athlete has already completed one 140.6 training cycle in the past OR the athlete has extensive endurance training experience in cycling (century ride) and running (marathon).
The plan includes information about how to set your zones: 1) Heart rate for bike & run; 2) Power for Bike, 3) Pace for swim & run. Bike workouts are structured by power. Run workouts are structured by a mix of heart rate (for endurance runs) and pace (for speed and tempo runs).
Prior to starting this plan, you should be able to swim 2000 yards, bike 3 hours continuously, and run 75-90 minutes continuously. The plan includes swim sessions 3x/week, cycling 3-4x/week, and running 4x/week. You will begin with 10 hours per week, and peak at just under 19 hours. The average training time is approximately 13 hours per week, making this plan manageable for busy lifestyles.
In addition to the swim, bike and run sessions, this plan provides functional strength training sessions.
This plan was created by a USA Triathlon Level 2e certified coach with 10 years of experience, and 10 140.6 finishes, including the World Championships in Kona. Coach Maria is also a double iron-distance champion, and accomplished ultrarunner.
This plan does not come with regular coach correspondence. However, anyone who purchases the plan may have a one-time email consult - firstname.lastname@example.org. I recommend you take the time to review the entire plan and take note of any questions you have. Then, email them to maximize this correspondence. If you'd like a phone or video consult, you get 20% off the current rate.
Athletes who purchase this plan receive a 10% discount to join our #NLECrew, the team for endurance athletes with no limits! Visit #NLECrew for details or to sign up.Upon purchase of the plan, you can email Maria for the code to get your club discount.
For more information about No Limits Endurance Coaching, please visit our website at www.NoLimitsEndurance.com
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Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:34 hrs||3:00 hrs|
|6:44 hrs||6:30 hrs|
|0:24 hrs||0:35 hrs|
|2:38 hrs||1:25 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||3:34 hrs||3:00 hrs|
||6:44 hrs||6:30 hrs|
||0:24 hrs||0:35 hrs|
||2:38 hrs||1:25 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor