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Olympic Triathlon pre competition phase

Author

Nick de Meyer British Triathlon Federation level 3 Coach, Training Bible Master endurance coach

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Length

6 Weeks

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Plan Description

You should have build a solid base level of fitness and progressed through a build phase of training prior to starting this plan.

This Pre Competition phase of training plan has been prepared to help you work more on the specifics of your goal A race.

This time is an opportunity to do some local “training races” to become used to the race paced efforts.

During this phase of training, the focus will move away from developing muscular strength to increasing muscular endurance, strength and power, it will include less important races, lactate tolerance more, interval sessions and an opportunity to practice race tactics, such as open water swimming, transitions and brick sessions

The plan itself will develop your lactate system, or race pace, and build on the aerobic base fitness you have developed. It is the anareobic or speed work that you need to go faster, which will feel hard to start with in week 1, getting easier as the weeks go by ass you adapt and build your anaerobic system

The plan will follow a 4 week cycle of easy, medium, hard and recovery weeks based on hourly volume, and will provide you with an increase in VO2 max, an improvement in lactate buffering and removal, plus an improved resistance to fatigue from interval sessions.

Weekly training hours range from 5:15 to a maximum between 8:15 and 11:00. There is some flexibility built into the plan to accommodate individual differences. For example there is no time posted for the swim workouts. Obviously there can be big differences in swimming abilities between people with a competitive swim background and those just getting into swimming. Some of the run and bike workouts also have ranges built into the workouts.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swimx3
1:30 hrs 1:00 hrs
Bikex2
1:23 hrs 2:00 hrs
Runx2
0:57 hrs 1:00 hrs
Brickx1
1:28 hrs 1:40 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Swim
1:30 hrs 1:00 hrs
Bike
1:23 hrs 2:00 hrs
Run
0:57 hrs 1:00 hrs
Brick
1:28 hrs 1:40 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Nick de Meyer

Speedy Swimming

Nick has been a Level 3 British Triathlon Coach for 14 years, and has been a master endurance coach with Training Bible Coaching UK in that time. He is also a Training Peaks Level 2 Accredited Coach, and has worked as a Regional Development Coach for the South East region for British Triathlon.

Alongside his online coaching business, Nick also runs Speedy Swimming which specialise in 1-2-1 front crawl technique lessons, endless pool swim video analysis, swim clinics and group swim sessions