This plan is for intermediate level triathletes competing in Olymic-distance draft-legal triathlon. Competitive and Masters athletes may also find this plan applicable, depending on abiltiy level and goals. While the plan is geared toward specific skills needed in draft-legal competition, it would be excellent preparation for non-drafting events as well.
Prior to embarking on the training in this plan, athletes should be able to comfortably complete swim sessions of about 1500-2000 yards in total, including intervals of 100+ yards nonstop swimming. Athletes should also be able to comfortably run 5-6 miles in a single session without pain or risk of injury, and cycle 25 miles (or about 1.5-2 hours) in a single session.
Equipment highly recommended for this plan:
Swim- swimsuit, cap & goggles, fins, buoy.
Bike- road bicycle, CPSC certified helmet, bike shoes (easy to slip feet into while riding), cyling kit, water bottle cage & bottle, watch.
Run- run shoes (easy to slip feet into in transition), run kit, watch.
Extra suggested equipment:
Swim- snorkel, paddles, wetsuit for open water competition, body glide, safety swim buoy for open water training.
Bike- power meter, heart rate strap, watch with gps, power, and heart rate capabilities.
Run- hat & sunglasses, heart rate strap, watch with gps & heart rate capabilities.
Sports Nutrition- gels, chews, or other "quick carbs" that are easy to digest during training (and in racing).
While this plan primarily uses RPE (rating of perceived exertion) to prescribe effort levels, power meter, speed, and heart rate data can be useful to track and observe trends in performance/fatigue. These pieces of data are not essential, but can be fun and helpful for athletes at times.
I am available for questions and feedback on the plan as needed.