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14 weeks Iron-Distance Base Training


Pedro Gomes

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14 Weeks

Plan Description

A rock solid plan of 14 weeks leading up to 140.6 racing, designed and tweaked for intermediate to advanced athletes. This plan has been elaborated and backed up by years of experience at the highest level in the sport of triathlon as a professional athlete and under the guidance and mentorship of world class coaches.

During this 14-weeks you will build endurance and durability, develop strength and economy movement and create a bulletproof base of fitness for your best performance at long distance triathlon events.

On week one I explain how to calculate your training zones and you may choose to engage into the program using only heart rate as a metric for both running and cycling or pair running heart rate with the powermeter on the bike.

Basic equipment for swimming - swim paddles, pull buoy, band, fins - is used and while most workouts are prescribed to be done outdoors, you can easily do them indoors as well.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
4:23 hrs 1:39 hrs
Swim x4
3:41 hrs 1:30 hrs
Bike x4
8:45 hrs 5:00 hrs
Workouts Per Week Weekly Average Longest Workout
4:23 hrs 1:39 hrs
3:41 hrs 1:30 hrs
8:45 hrs 5:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Pedro Gomes

PG Triathlon Coaching

Pedro Gomes is a certified USA Triathlon and USA Cycling coach.

"Nothing in triathlon – or anything in life – comes easy and accepting that it takes commitment and proper guidance to do so is the catalyst to success. Whatever your goals may be, I trust that my guidance and expertise will make a difference."

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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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