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FULL distance (226k) - Intermediate Level | 20 Weeks | Power and pace

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FULL distance (226k) - Intermediate Level | 20 Weeks | Power and pace

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

the141mile triathlon

All plans by this Coach

Length

20 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Recommended for:


✅ Athletes who have been in the sport for 1-3 years and have previous experience at race distance. Athletes with more than 3 years in the sport and with some expectations about race performance.



✅ Before starting the plan, athletes should have been training at (at least) aerobic level in the three disciplines for the last 3-4 months, building up to 9-11 hours/week. They should also have already trained the following distances or times before starting the plan: 2500m SWIM, 3h30 BIKE, 1h15 RUN.



✅ Athletes should have the availability to dedicate 13-16 hours of training per week.



✅ Athletes with, at least, the following devices: lap watch for SWIM, power meter & HR monitor for BIKE and pace & HR monitor for RUN.






the141mile picture





Highlights of the training plan


🔹Structure of weeks in macrocycle and mesocycles: 1 x Preparation (1), 2 x Base (3+1), 2 x Build (3+1), 1 x Peak (2), 1 x Race (1)

🔹Typical number of sessions per week: SWIM (2-3), BIKE (2-3), RUN (2-3), S&C (1-2)
🔹Rest days frequency: 1/fortnight
________________________________________
🔹Average week volume – all weeks: 11.3h
🔹Average week volume – load weeks: 13.5h
🔹Average week volume – load weeks in BUILD phase: 14.7h
🔹Peak week volume: 15.8h
________________________________________
🔹Peak SWIM distance: 4000m
🔹Peak BIKE duration: 5h30
🔹Peak RUN duration: 2h30



Link to screenshot of peak week.






Why to choose the141mile?

Training plans are fully reusable (lifetime). You can also exchange them for other equivalent plan if you finally find out that what you chose is not really according to your level.
Additionally, there are multiple (good) reasons why to choose the141mile training plans. You can check them here.
If you are consistent and comply with the plan, you will have success, for sure.






Not exactly your fit?

Write to us at info@the141mile.com in case you want something like this plan but still slightly different (based on other type of training intensity measurement, different work schedule, etc.). We will evaluate the options to adapt it to your needs. In the end (and from the beginning), the141mile is here to help you with your endurance sports training and racing journey.


How it Works

Load Your Plan

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Workout and Analyze

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Track Your Progress

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Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
05:57:00 05:30:00
Swim x2
02:01:00 01:20:00
Run x2
02:25:00 02:30:00
Strength x1
00:55:00 01:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
05:57:00 05:30:00
Swim
02:01:00 01:20:00
Run
02:25:00 02:30:00
Strength
00:55:00 01:00:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Ignacio Vilas Eguileta

the141mile

This is the value I can add as Head Coach of the141mile:

📌 It is about the science: data and performance - I am Chemical Engineer from University, so crunching and analysing data is a daily thing for me.

📌 It is about the art of communicating and connecting with the athlete - I have a diploma in Coaching & NLP, so I know how to treat people.

📌 It is about a business relationship, where the athlete pays for a service - I have a MBA degree, so I am aware of my obligations here.


  • 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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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