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A 25 week, LD TRIATHLON training plan (HR), INTERMEDIATE (for athletes with all-round ability)

Author

Peter Wilby

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Length

25 Weeks

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Plan Description


We would love to hear about your dreams, your progress and your highs and lows with this plan. Don't be a stranger. By COMMITING to this plan you WILL be confident to EXCEL at your LD TRIATHLON event.


INTRODUCTION:

This is a 25 week, LD TRIATHLON training plan. The plan includes swim training (open water is included in the final 8 weeks); bike training indoors and outside (all bike sessions are accompanied with workout files to upload to your trainer or device); run training (with specific focus on injury prevention and longevity); and finally, strength (accompanied with follow along videos)

Swim training requires a metronome but this is not essential. The bike and run sessions require a heart rate monitor. And for the strength sessions you need access to a gym or your own bar and weights.


WHO THIS PLAN IS FOR

This training plan would suit an INTERMEDIATE athlete with a fairly even skill level across the three triathlon disciplines. Most people have strengths and weaknesses but as long as you are capable to start this plan, you are capable to finish it.

If you currently swim around 2km two to three times per week, ride three times per week (with one of those regularly over 2 hours) and if you can happily run for 1 hour at an easy pace without having to stop, then this is the TRIATHLON plan for you.


FOLLOWING THIS PLAN

This plan has been set out with three simple categories of session:


EASY - anything that is mainly no higher than Z2 heart rate

THRESHOLD - anything with the focus being mainly higher than Z2 but mainly lower than FTHR

MAX - any session with the main focus above FTHR


The system clearly sets things out. However, an EASY four hour bike ride is still tough. A 45 minute MAX bike might not be as much stress. Each title covers a broad array of training. For example MAX could be focused on neuromuscular adaptations in Z7 as well as anaerobic capacity in Z6 and VO2max in Z5, all very different. THRESHOLD could be around FTHR and Z4 but also quite long steady sessions in Z3. EASY will mainly be Z1 or Z2 but there might be bursts included, taking the muscles and power output right through the intensity range.


BEGINNING THIS PLAN

You need a solid base of fitness before starting. It would be ideal to have already completed an off season plan before starting. This plan is designed to get you race ready and supplements specific LD endurance training with high intensity training (MAX) and race pace (THRESHOLD) training.

The timetable remains the same going through but the length of some of the sessions increases. Each week has three swims, four rides, three runs and two strength and mobility sessions.


WHAT TO EXPECT FROM TRAINING

You will work off a training block, three weeks building fitness / one week easy. The preseason phase (P3) is 12 weeks. The competition phase (P4) is 13 weeks. The longest swim is 4.4km although the swims are mostly around 2.5km. The longest bike is five hours and repeated, once easy pace, then again with efforts two weeks later. The longest run is 2.5 hours, EASY.




Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
7:03 hrs 5:00 hrs
Swim x3
7,140m 4,400m
Run x3
2:19 hrs 3:00 hrs
Strength x2
0:55 hrs 0:30 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
7:03 hrs 5:00 hrs
Swim
7,140m 4,400m
Run
2:19 hrs 3:00 hrs
Strength
0:55 hrs 0:30 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Pete Wilby

PeteWilbyTriathlOn

Hi,

My name is Pete Wilby. I am triathlon and open water swimming coach based by the sea in Teignmouth, Devon, UK. I coach triathletes and open water swimmers from beginner, right through to World Championship level.

My mission is to coach with a holistic perspective that helps people to excel. To summarise my philosophy, I have designed the LENS acronym (Life, Endurance training, Nutrition and Strength). This is how I - and I hope you will too - will view training and coaching.

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