Olympic Distance Triathlon 20 week 'Competitors' Plan
Steve LumleyAll plans by this Coach
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Designed for competitive age – group triathletes with limited time available, but looking to improve their Olympic Distance race performance. This plan draws on Steve’s 25+ years experience of coaching and racing all triathlon distances
The Plan details the final 20 weeks leading up to a target OD race. Prior to commencing this plan athletes should have at least 3-4 weeks of preparation training under their belt and be comfortable riding for 2+ hours and running for 60 minutes continuously.
Training plan volume is between 7 and 12.5 hours per week, and is organised on a 3 week macrocycle - every 3rd week is a recovery week, often including self testing sessions. The weekly schedule includes 2-3 swim sessions, 2-3 bike sessions and 2-3 run sessions. Intensity is generally based on heart rate and / or perceived exertion. One or two ‘strength’ / conditioning sessions each week are also included in addition to the swim, bike and run sessions detailed.
As an added bonus, purchase of this program includes email access to Steve for any questions that you may have about this plan or your training. Please visit us on the web at www.stevelumleytriathlon.com or email Steve at: firstname.lastname@example.org
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:42 hrs||1:30 hrs|
|3:37 hrs||3:00 hrs|
|0:59 hrs||0:45 hrs|
|1:56 hrs||1:15 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||2:42 hrs||1:30 hrs|
||3:37 hrs||3:00 hrs|
||0:59 hrs||0:45 hrs|
||1:56 hrs||1:15 hrs|
Training Load By Week
This plan works best with the following fitness devices: