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

Author

Peter Wilby

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Length

25 Weeks

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Plan Description

THIS IS A LONG DISTANCE TRIATHLON TRAINING PLAN FOR EXPERIENCED ATHLETES

This is for the athlete with a fairly even skill level across the three triathlon disciplines. Most people have strengths and weaknesses but a strong swim, bike and run is needed to start this plan.

The training in this plan ramps up close to 20 hours in a week. It is important that you have experience of completing high training volumes. As a guide you should have certainly raced MIDDLE DISTANCE before and ideally a full LD. As a minimum start point you need to currently be swimming around 3km three times per week, cycling three times per week (with one of those regularly over 2 hours) and able to run a half marathon, if asked at an easy pace without having to stop. If you have followed an EXPERIENCED LD base plan, you will be ready to begin.

To support you, you are given access to the INNER CIRCLE on www.petewilbytriathlon.co.uk website. Here you can chat with other training plan athletes and access videos to the drills and techniques used in the plan. You also receive great discounts on other services like ADVENTURE SWIMS around the English Riviera.


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 ( also with workout files, with specific focus on injury prevention and longevity); and finally, strength.

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.

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 six 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.

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. There are three swims each week, the longest swim is 4.4km, although the swims are mostly around 3.2km. The longest bike is six hours. There are four bike rides each week with a longer ride on Saturday and a middle distance ride followed by a run on Wednesday. Tuesdays are high intensity bike rides. The run off the bike builds to 60 minutes. There are two run sessions (as well as the brick, so three total). The longest run is 2.5 hours, EASY.


INNER CIRCLE

With access to the INNER CIRCLE you can ask questions directly or openly to other training plan athletes and myself. You can will get further instruction on things like strength routines, indoor bike sessions and swim and run drills. If there is ever anything you need that is not on there you can request it. And you also get great discounts off other services at www.petewilbytriathlon.co.uk.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex4
9:35 hrs 6:00 hrs
Swimx3
8,828m 4,400m
Runx3
2:28 hrs 3:00 hrs
Strengthx2
0:55 hrs 0:30 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
9:35 hrs 6:00 hrs
Swim
8,828m 4,400m
Run
2:28 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.