DESCRIPTION:
A 17-week bike and run plan for experienced triathletes targeting a sub-11:30 full distance finish.
Swim training is not included. The plan assumes you can complete the 2.4-mile swim in under 1:20 and allows you to integrate your own swim sessions around the prescribed workouts.
What's in the plan:
Bike threshold sessions building sweet spot and threshold power progressively across intervals
Long aerobic rides developing race pace endurance, including "Big Day" sessions over 5 hours to prepare for the 112-mile bike leg
Run threshold and progression workouts building to marathon race pace in the final weeks, with long runs reaching 3 hours
BRICK sessions placed strategically throughout, including a 5+ hour "Big Brick" simulating full distance race demands
Structure:
Weeks 1–17 — Periodized build across volume and intensity, with an appropriate taper leading into race week
Who it's for:
Experienced triathletes who have a swim base in place and need a focused, structured plan to hit a sub-11:30 finish on the bike and run.
Justin offers expert coaching for runners and triathletes of all levels, from beginners to elite performers. He provides 1-on-1 coaching, creating custom training plans that take into account an individual's athletic history, injuries, work demands, and family responsibilities.
With certifications from USA Triathlon, IRONMAN, & TrainingPeaks, Justin is proficient at guiding athletes in swimming, biking, & running.