This is a 30 week Full Distance Triathlon Training Plan.
The plan is aimed at a INTERMEDIATE Triathlete looking to compete in the distance with the aim of just finishing well. You will have a number of years of endurance training and done a few triathlons of the longer distances
The plan has both cycling and running structured workouts. To ensure the structured workouts are undertaken correctly you will need to do the following:
Cycling - undertake either a 20 minute FTP Test or a Ramp Test
Running - undertake a Lactate Threshold Pace Test.
Once you know your Cycling FTP and Running LTHP and LTHR you can input the information into your athlete zones. For running speed select the PZI (10).
The Plan is based on you being an INTERMEDIATE athlete with at least 2 years of racing. Whilst the plan starts off slowly with regard to distance, it is to build a good foundation as you progress through the plan. The aim of the plan is to race strongly and do better than just finish. A plan where you can push yourself to improve on your previous times.
Starting with 6 hours per week with 13 hours in the peak weeks.
You will also look to enter or practice an Olympic/5150 race in week 18 and a Half distance Triathlon in week 22 as you progress through the plan. These will give you confidence as you progress and also be used to practice your transitions in a race scenario.
By the end of the 30 weeks you will have excellent base fitness and be ready finish your Ironman Race
Keep up to date on my Instagram or Facebook page @pinnaclemultisportcoaching where you can post your queries on your plan and will provide feedback
Simon Oliver is the founder of Pinnacle Multisport. His experience in racing as a competitive age grouper and adaption of training to the time crunched individual can offer a unique and individualised approach to training, racing and data analytics to ensure his clients achieve their best. Triathlon, Running and Cycling training plans for novice, intermediate and experienced athletes. Post workout feedback when coached or emails and in-depth review.