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Olympic Distance Triathlon 12 week 'Competitors' Plan

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Olympic Distance Triathlon 12 week 'Competitors' Plan

Author

Steve Lumley

All plans by this Coach

Length

13 Weeks

Plan Description

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 can include email access to Steve for any questions that you may have about this plan or your training. Subscribe here for ongoing support:
http://www.stevelumleytriathlon.com/signup

Please visit us on the web at www.stevelumleytriathlon.com or email Steve at: tricoach.lum@gmail.com

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
02:40:00 01:30:00
Strength x2
01:05:00 00:45:00
Swim x2
01:57:00 01:15:00
Bike x2
03:24:00 03:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
02:40:00 01:30:00
Strength
01:05:00 00:45:00
Swim
01:57:00 01:15:00
Bike
03:24:00 03:00:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

Steve Lumley (MSc)

Steve Lumley Triathlon Coaching

'Ironman' / Long distance triathlon.

Elite, draft legal triathlon from developmental to elite levels

Please contact Steve for details and costs of various levels of individual coaching.


  • This plan includes a Free Basic TrainingPeaks Account.
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  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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