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Triathlon: 2.4 mi swim, 112 mi bike, 26.2 mi run - Beginner: 4.5 to 14.25 hrs/wk

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Triathlon: 2.4 mi swim, 112 mi bike, 26.2 mi run - Beginner: 4.5 to 14.25 hrs/wk

Author

Gale Bernhardt

All plans by this Coach

Length

16 Weeks

Plan Description

Wow, I wish I could complete an Iron distance (2.4mi swim, 112mi bike, 26.2mi run) triathlon - I mean, just finish the event. I’d be happy to step across that awesome line and receive a finisher’s medal around my neck. (Big sigh.) I’ve got too much going on in my life to think about a long distance event and I’m not good enough. I mean, those folks have a training schedule that looks like a part-time job, swim like speed boats, ride a bike at Mach 1 for 112 miles and then run an entire marathon looking like the Roadrunner dancing away from Wiley Coyote. There is no way I’ll ever have enough time or speed—even in my wildest dreams. Finishing a long distance event is out of my reach…

If the words above read as though they came from your personal thought-bubble, I disagree with you. There is a common misconception that in order to complete a 2.4mi swim, 112mi bike, 26.2mi run distance event, one must train 20 to 30 hours per week and average speeds that few athletes can accomplish. To comfortably complete this type of long-distance event, 20 to 30 hours per week of training is simply not necessary. The average speed needed is not that of The Roadrunner. So, what does it take?



For race day, if you estimate it is possible to swim 2.4 miles at a pace of 2’50” per 100 yards (2:00 swim time), ride 112 miles averaging 15.7 miles per hour (7:08 bike time), run or run/walk 26.2 miles at a 12’47” pace per mile (5:38 marathon time) and add about 30 minutes in for transitions, these times make it possible to finish a long distance race in 15:16. That gives you 1:44 of “reserve” time for unforeseen problems. Ironman is possible.



This 16-week plan begins with Week 1 between 5:30 and 6:30 total training time. The long run begins at 1:00 and the long ride between 1:30 and 2:00. (See the plan preview.) The plan builds fitness so you swim 1:30, run about 3:00 and ride about 6:00 on the weekend of Week 12. The total training for Week 12 is between 13:15 and 14:15. Yes, that amount of training is enough. After Week 12, a few weeks of tapering volume has you rested and ready to go on race day.

Find the supporting documents you need to help you with this plan at this link.

You can find more training plan choices at THIS HOT LINK.


Originally appeared in “Triathlete Magazine.”

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
01:42:00 01:30:00
Run x2
02:02:00 03:00:00
Bike x2
03:23:00 05:30:00
Strength x1
00:57:00 01:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Swim
01:42:00 01:30:00
Run
02:02:00 03:00:00
Bike
03:23:00 05:30:00
Strength
00:57:00 01:00:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Gale Bernhardt

Gale Bernhardt Consulting Inc.

I offer one-on-one, completely personalized coaching for athletes that want customized training.

For athletes that enjoy self-coaching, but need a bit of help, I offer phone consulting services.

You can find more information about these services on my website www.galebernhardt.com


  • This plan includes a Free Basic TrainingPeaks Account.
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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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