Your Olympic Distance Triathlon Plan
This plan is designed to take you through the 12 weeks leading up to your IRONMAN® 5150® 0r Olympic Distance race (1500m Swim, 40km Bike and 10km run).
This plan is based around an open water swim, undulating bike and beachfront run course and the sessions are tailored for this.
Welcome to your training plan!
Your journey starts here and I will be there to guide you to the finish line of your IRONMAN® 5150 or Olympic distance Race.
The plan includes bike, run, swim transition, nutrition and strength & conditioning sessions and guides. Some of the sessions will be in the session window and some will be downloadable PDF documents that you can download and take to the gym or wherever you train.
The plan includes:
❤️ Heart Rate and RPE session targets
📹 Session videos and PDF session plan downloads
🏋️ Strength and Conditioning session to help you avoid injury
🧘♀️ Stretching and Meditation to get you to the finish line in the best shape
📧 Email access to your coach
I have set Wednesday as your rest day so you can recover mid-week.
A pre-requisite would be that you can swim at least 800m continuously, you can cycle for 60 mins and run for 45 mins. You should consult your doctor before embarking on any physical fitness training. For any of the sessions, especially the strength and conditioning sessions, if you are unsure of the exercises then seek the help and advice of a professional at your training venue.
The training sessions can be completed in a number of locations. The bike sessions could be done either outdoors or indoors, the same goes for the running sessions. I have given options for pool and open water swimming. We would strongly advise that you do spend as much time as possible training outdoors so that you get time training in similar conditions to those that you will be racing in.
The intensity of the training in this programme is to be executed using RPE and/or Heart Rate (HR) Zones, this allows you to work to your limits with specific barriers.
My name is Karen and I live in Southern Spain near the IRONMAN® Mallaga 70.3 event where I coach and run Triathlon training camps all year round (ChiliTri). Karen is an IRONMAN® Certified Coach and British Triathlon Federation Level 3 Coach and Tutor. She is also a qualified Personal Trainer so all of the S & C sessions are tried and tested.
Karen has an MSc in Sports Performance Coaching.
Good luck with your training and IRONMAN® 5150 or Olympic Distance 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.