Your Full Distance Advanced plan from an IRONMAN certified and Level 3 British Triathlon Coach
Welcome to your training plan!
We will use the very latest techniques of polarised training to get you to the finish line in great shape & enjoy your training journey on the way.
This plan is aimed at advanced triathletes who want to do what it takes and invest a lot of time to reach their race goals to get tha potential podium. You will have previously completed several long distance triathlons.
Before you begin you should be comfortable be able to swim and run for 60 minutes and cycle for 2 hours and complete at least 7 total hours of aerobic exercise over seven days.
The weekly training volume starts at approximately 10 hours on Week 1 and peaks at approximately 19 hours in week 19.
Polarised training is a model which means you will spend 80 per cent of your time training at a moderate intensity & 20 per cent at a high intensity. Polarised training plans generally out perform other training methods & help prevent injury.
In the specific phase, the weekend swim/bike or bike/run workouts are scheduled on the same day & should be done back to back as a "brick" session to simulate the demands of Full Distance racing.
On weekdays during the specific phase, bike & run workouts scheduled on the same day are optional bricks. These sessions are good opportunities to practice pacing & nutrition & to test out race equipment so that these things are familiar on race day.
In the general phase there are sessions in HR Zone 3 and above to develop speed, muscular endurance and aerobic capacity.
The plan has a recovery week ever four weeks with reduce volume and a rest day to enable your body to absorb the training.
What do you get in the plan:
- 23 weeks of swim, bike, run and S&C sessions with videos
- Cycling Power based sessions for Zwift, Garmin, Coros, Rouvy, Wahoo etc
- Running Heart Rate based structured sessions for Garmin, Polar, Coros etc
- FORM goggles workouts you can load directly to you goggles
- Links to downloadable session plans including comprehensive swim session plans and links to FORM goggle swim workouts.
- The Bike sessions include Power based profiles that you can download and use with your indoor training App like TrainingPeaks Virtual, Zwift etc.
- Training and Race Tips
You should consult your doctor before embarking on any physical fitness training. For any of the sessions, especially the strength & conditioning sessions, if you are unsure of the exercises then seek the help & advice of a professional near you.
My name is Karen, I live in Southern Spain where I coach & run Triathlon training camps all year round (ChiliTri). I'm an 8020 Endurance & IRONMAN® Certified Coach, Level 3 British Triathlon Federation Coach & Tutor & qualified Personal Trainer (AIQ/NASM) So if you would like face to face coaching please get in touch.
Good luck with your training and Full Distance Triathlon event!
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I’m Karen Parnell, British Triathlon Level 3 Coach & Tutor, IRONMAN U Coach & MSc in Sports Performance Coaching. With certifications spanning NASM PT, WOWSA Level 3 Open Water, 80/20 Endurance, & World Triathlon Female Athlete Coaching, I bring proven expertise across all aspects of swimming, cycling & running.
My passion is helping athletes like you reach your race goals through a holistic approach that blends smart training, tailored nutrition, strength/mobiity, recovery & mental strategies.