Full Long Distance 24 Weeks Intermediate
Author
Hunter Allen & Peaks Coaching Group
All plans by this CoachLength
24 Weeks
Typical Week
3 Run, 2 Swim, 2 Bike, 1 Day Off
Longest Workout
0:55 hrs swim
4:00 hrs bike
3:30 hrs run
Plan Specs
triathlon ironman intermediate power based hr based tss based
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Summary
You are ready, it's time. You have finished an FULL or maybe a few. You are ready to go for a strong finish. You know you can finish the event, and you are ready to push a bit, stretch the horizon and give it some gusto. If that's you? Then this is your plan. You are going to be focused ,and have to train hard. You are going to need some time as well and 12+ hours a week will do it. You'll need a power meter, a heart rate monitor or a pace based device, but I figure you already have all those by now anyhow, or you would be looking at this advanced plan. Get focused. Get this plan and go for it.
Stats
Sample Day 1
WU: 10-15 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1 minute fast pedals to wake up legs.
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MS1: Endurance ride. Set a pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain.
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CD: 5-15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).
Sample Day 2
WU: None Today!
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MS1: 45 minutes rolling at TEMPO (Power Z3, HR Z3, RPE 3-4) .
This is a little tough, but you can do it!
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CD: 15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).
Sample Day 3
WU: 15 minutes alternating slow-fast pacing. Play with different strokes
while warming up.
MS: 35-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant?
CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling.
Total: 55 minutes
Sample Day 4
Tempo. Warm up and then 30 minutes zone 3 heart rate continuous. Mostly flat. Heart rate will fall on downhills--that's OK.
Sample Day 5
WU: Build effort on each rep.
50 swim, 50 kick, 50 swim, 50 kick, 50 swim.
MS: Each numbered set is done non-stop as a 200.
#1—100 easy, 50 mod, 50 fast (10”).
#2—50 easy, 100 mod, 50 fast (20”).
#3—50 easy, 50 mod, 100 fast (30”).
#4—100 fast, 50 easy, 50 mod (20”).
#5—50 fast, 100 easy, 50 mod. (10”)
CD: 150 easy with drills.
Total: 1400
Sample Day 6
WU: 15 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1 minute fast pedals to wake up legs.
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MS1: Endurance ride. Set a pace at ENDURANCE (Power Z2, HR Z2, RPE 2-3)/TEMPO (Power Z3, HR Z3, RPE 3-4) and hold this pace for the prescribed workout time.
Try not to spend much time over 85%, but if you have to go over on a hill or something, that's fine. Keep cadence in the 90-95rpm range.
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CD: 10 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).
Sample Day 7
Heart rate in zones 1-3 on trails. 'PROUD' form. Allow heart rate to rise to zone 3 on hills, but don't force it up.