Full Long Distance 24 Weeks Beginner
Author
Hunter Allen & Peaks Coaching Group
All plans by this CoachLength
24 Weeks
Typical Week
2 Bike, 2 Swim, 3 Run, 1 Day Off
Longest Workout
1:15 hrs swim
5:45 hrs bike
3:30 hrs run
Plan Specs
triathlon ironman beginner power based hr based tss based
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Summary
You are ready, it's time. Time for a FULL !!! You can do it. You have done a half, some Olympic distance events and it's time to take the leap. This plan will have you finish the FULL and not be absolutely destroyed. It would be nice to walk the next day, right? If you are ready to make the commitment, 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: 15 minutes working into your Endurance (Power Z2, HR Z2, RPE 2-3). Then complete 3 sets of 1-minute fast pedals with a 1-minute rest in between to open up legs.
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MS1: We’re building endurance today! Once warmed up, ride one 40-minute Tempo effort (Power Z3, HR Z3, RPE 3-4) using a gear that results in a cadence of 75-85.
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CD: 15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).
Sample Day 3
WU:
50 pull, 50 kick, 50 swim done twice.
MS: Recoveries are indicated in parentheses as seconds.
3 x 75 descending times (30”).
50 kick easy.
3 x 75 descending times (30”).
50 kick easy.
3 x 75 descending times (30”).
50 kick easy.
1 x 75 fastest of workout (easy 25 swim).
CD: 100 easy swim.
Total—1150
Sample Day 4
Tempo. Warm up and then 20 minutes zone 3 heart rate continuous. Mostly flat. Heart rate will fall on downhills--that's OK.
Sample Day 5
WU: 5 minutes alternating slow-fast pacing. Play with different strokes
while warming up.
MS: 20-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: 30 minutes
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
On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.