Triathlon - 140.6 Long Distance Triathlon - Intermediate - (Power & HR)

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Triathlon - 140.6 Long Distance Triathlon - Intermediate - (Power & HR)

Author

Maria Simone

All plans by this Coach

Length

24 Weeks

Typical Week

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

Longest Workout

1:25 hrs swim
6:30 hrs bike
3:00 hrs run

Plan Specs

triathlon ironman intermediate power based hr based

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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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.




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 - maria@nolimitsendurance.com. 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


Join us on Facebook and let us know how the training goes and how the race goes!

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 13:22
Training Load By Week
Average Weekly Training Hours: 13:22
Average Weekly Breakdown

Maria Simone

No Limits Endurance Coaching

What's your big dream - you know the one that makes you feel scared AND excited? Yup, that one. Whether your dream is about a first time or a fast time, I can help! I have 10 years of experience helping athletes make their dreams a reality.

No Limits offers a strong community, focusing on the training needs of busy age-group endurance athletes of all levels. We offer remote one-to-one coaching, local one-to-one coaching, training plans, group training, training camps, & video analysis.

Sample Day 1

0:40:00
1829m
Drill Focus

200 warm up
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2 x the following:
- 2 x 50 side balance, switch sides by 25, 5s rest
- 100 six beat switch, 5s rest
- 100 pull focusing on hip rotation with belly button facing each side of the pool on each stroke, arms 180 degrees apart, no rest
- 100 pull focusing on high bent elbow, with hand under the armpit (not outside of the body), no rest
- 100 pull focusing on hip rotation with belly button facing each side of the pool on each stroke, arms 180 degrees apart, no rest
- 100 swim finger tip drag drill, thinking about high elbow out of the water, no rest
- 2 x 50 swim golf, 10s rest
---
400 steady, working on incorporating smooth form that you just worked on in previous drills.
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FINGER TIP DRAG
Notes: This drill helps you focus on having a relaxed and efficient recovery portion to your stroke.
As your arm moves through the recovery portion of the stroke, you will keep your fingertips in contact with the water, dragging them along the surface. Your elbow should be pointed upwards, while your forearm and hand hang relaxed.
Video demonstration: http://www.youtube.com/watch?v=OAqBSgMX3es&feature=relmfu
SWIM GOLF
Notes: Swim 50 yards as hard as you can, while counting your strokes.
Add stroke count to your time (in seconds) for your score.
The goal of this drill is to reduce your golf score in subsequent efforts by a mix of both increasing your distance per stroke and your overall speed.
SIDE BALANCE DRILL
Notes: Side balance drills will teach efficient body rotation for the freestyle stroke. You should imagine that you are swimming like a knife cutting through the water.
For this drill you will kick while balancing on one side. The trick with this drill is to keep from rolling either on to your back, or your front.
Start by lying on your left side, with your left arm extended in front of you and your right arm laying at your side. Your right hand can rest on your hip/leg.
Press your head toward your extended arm, and face upwards (allowing you to breath). Keep the left side of your chest pressing into the water, similar to the front balance drill. Start kicking. When you complete one length, switch to the right side of your body, and repeat.
As with the front balance drill, you can use fins to help you learn the feel. However, do not become reliant on the fins.
Video demonstrating the drill: http://www.youtube.com/watch?v=6vvBQ6pY4Gk
As you get better at this drill, you can do it with your face in the water. Like this: http://www.youtube.com/watch?v=417pD_jfmJw&feature=relmfu However, do not progress to this level until you feel comfortable with the face up version.
SIX BEAT SWITCH - SIDE BALANCE
Notes: This drill is a progression from the side balance drill, and begins to mimic the rotation and stroke for freestyle swimming.
Begin as you do with the side balance drill. Kick 6 beats on one side, take a stroke to switch your body to the other side, kick 6 beats, take a stroke, switch, and so on.
Video demonstration: http://www.youtube.com/watch?v=HWrAYcmexqQ

Sample Day 2

1:02:00
82.5TSS
Bike 20 min (RPE structure; TP)

*To determine your zones, take the average heart rate and power if applicable for the 20 minute assessment and enter it into the excel chart attached (see paper clip icon in the upper right hand corner of this frame). average HR goes into the box marked LTHR and power goes into the box marked FTP.

*These zones will correspond to workouts throughout this plan.

You should enter your threshold & FTP into TrainingPeaks as well so that the structured workouts populate correctly. Be certain, as well, to update your FTP in your Garmin and any secondary apps you use so that those numbers are accurate for the structured workouts as well.

This video provides an overview of how to do this: https://www.loom.com/share/e7961e4833db4794bfbfea9d4c198e93.
----------------------------
WARM UP
15 minutes easy spin


5 x
- 1 minute build to hard
- 1 minute easy

2 minutes easy
----
MAIN
20 minutes-->
--work at the hardest effort you can maintain for this time period.
--Be sure to hit the lap button on your HR monitor and power meter when you start and end this test. This will easily separate it from the warm up and cool down (make sure auto-lap is turned off!)
--work on maintaining effort throughout this test. It will be hard. Stick with it as best as you can.
----
COOL
10-15 minutes easy, easy spin to clear out the lactic acid

Sample Day 2

0:15:00
Transition run - steady

Steady effort/Z2 run, off the bike. - Concentrate on light steps, proud chest, proper landing. Take the time to find your rhythm.

Sample Day 3

0:36:00
1646m
(1800) Pull pyramid

200 easy, 10s rest
4 x 100 pull, steady, 15s
200 easy, 10s
3 x 100 pull, steady, 15s
200 easy, 10s
2 x 100 pull, steady, 15s
200 easy, 10s
100 pull, steady, 15s
200 easy cool down

Sample Day 4

0:45:00
20.2TSS
Cycling Efficiency Drills v. 1

WARM
10 min easy
-
MAIN
SLD: 5 x
- 1:00 left leg
- 1:00 right leg
- 1:00 both legs
- If you cannot hold 1 minute SLD, this can be broken into more sets of 20 or 30 seconds.

Spin-ups:
5 x
- :30 spin-up
- 2:30 easy
-
COOL
5 min easy spin
-
*This should be done at recovery/easy intensity. The drills are strictly about pedaling efficiency - not working hard.
-----

Sample Day 4

0:30:00
Steady Base w/ drills (1)

WARM UP
You can do some light core or dynamic stretches to warm up.
Complete 2 x 30 seconds, with 30 seconds rest of each drill.
---
MAIN
Take the first 10 minutes to warm up easy into the run. (as you need). Then, run at a steady, zone 2 effort. As you run, think about the different elements of your form that the drills focused on.
----
DRILLS:
A SKIP
Notes: How to video: http://www.youtube.com/watch?v=V2rjA0q-a9k&feature=player_embedded
These next drills recruit the primary movers—namely, the glutes and hamstrings—that operate during the active propulsion phase of the run. For the A-skip, skip with high knees. As you bring your leg down, finish with a slight pawing motion as you pull backwards. This pawing motion is often neglected, but is a key element of a powerful stride. Focus on initiating that pull from the glutes as the hamstrings then join in the motion. This will ingrain the backward pulling motion important for running propulsion into your muscle memory. Use the same arm motion during this drill as you use while running.
--
ANKLE SPRINGS
Notes: This drill is useful for instructing form in both loading and unloading phases. You will spring/hop from your ankles.
How to video: http://www.youtube.com/watch?v=5ZKA2-Sb0Tk (NOTE: Ankle spring demo starts at 1:41 into the video).
---
ANKLING
Notes: How to video: http://www.youtube.com/watch?v=es_7EB9ki8w&feature=player_embedded
---
QUICK FOOT DRILLS
Notes: You will work on quickly switching feet, first without moving forward, then slightly moving forward.
This video (starting at 4:50 into the video) shows you how to do it: http://www.everymantri.com/everyman_triathlon/2013/08/ambushed-extreme-run-makeover-episode-2.html

Sample Day 5

0:48:00
2195m
(2400) Twin 500

200 easy, 10s rest 4 x 100 steady, 10s rest 4 x 50 kick, mod-hard/hard, 10s rest 4 x 50 fist drill, 5 s rest 4 x 50 all-out, 10s rest 2 x 500 steady, 20s rest 200 cool

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