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Olympic Distance Triathlon 12 week 'Competitors' Plan

Author

Steve Lumley

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Length

13 Weeks

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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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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



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx3
2:39 hrs 1:30 hrs
Strengthx2
1:05 hrs 0:45 hrs
Swimx2
1:56 hrs 1:15 hrs
Bikex2
3:23 hrs 3:00 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
2:39 hrs 1:30 hrs
Strength
1:05 hrs 0:45 hrs
Swim
1:56 hrs 1:15 hrs
Bike
3:23 hrs 3:00 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported 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.