Plan Goal
Build to a calm, controlled, and resilient Long Course Weekend performance — three disciplined days: a composed swim, a controlled bike, and a patient run executed on tired legs.

This plan is designed to prepare you to execute well across a three-day format, not just “get through it.” The focus is durability, pacing restraint, recovery between days, and consistent decision-making so you arrive at Day 3 ready to run properly.

How We Guide Intensity (Clear & Flexible)
This plan uses objective metrics as the default, with RPE built in as a deliberate fallback — not a compromise.

Swim: guided primarily by pace per 100m (or CSS-based pacing), supported by RPE for open-water, choppy conditions, or non-standard courses.

Bike: power-led by default to reinforce discipline and fatigue management. Where terrain, wind, or equipment make power unreliable, sessions can be executed confidently using RPE (and HR as a secondary check).

Run: guided mainly by heart rate and RPE. Pace is used selectively for structure and skill early in the build, but on race weekend effort awareness takes priority—especially off accumulated fatigue.

This reflects LCW reality: numbers guide you early; judgement wins you the weekend.

What to Expect

✅ Progressive structure — Base → Build → Peak → Taper with planned deloads
✅ Technique & economy focus — efficient movement beats forced speed
✅ Clear intensity cues — power, pace, HR, and RPE used intentionally by session type
✅ Long-course durability work — steady pressure, low drama, no spikes
✅ Simulation weekends — practise pacing, fuelling, kit, and recovery between days
✅ Recovery strategy baked in — what you do between days is part of the performance
✅ Strength & mobility included — posture, robustness, fatigue resistance

Perfect For

First-time LCW athletes who want structure, confidence, and a calm approach across three days
Experienced long-course athletes who want smarter pacing, stronger durability, and better Day 3 execution
Athletes who value discipline, consistency, and finishing strongly over chasing big single-day sessions

Optional Add-Ons (strongly recommended)

✅ Strength & Conditioning (30–40′, 1–2×/wk) — posture, durability, fatigue resistance
✅ Mobility & recovery (5–10′, little & often) — hips, calves, T-spine, breathing
✅ Technique maintenance — short, frequent skill work across all three disciplines
✅ Recovery checklist for race weekend — fuelling, re-warm, sleep, and feet-up strategy between days

Need help integrating these? Drop us a message — we’re happy to help.

Train smart. Stay patient. Execute three good days.
You’re preparing to earn a strong Long Course Weekend finish.