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10 weeks to your first Olympic distance triathlon

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10 weeks to your first Olympic distance triathlon


Pedro Gomes

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10 Weeks

Plan Description

This plan is designed for beginners athletes who aim to complete their first Olympic distance triathlon and uses a perceived effort chart (or RPE) to pace workouts.

On this program, you will find your key training sessions to get body used to this swim/bike/run gig as well as race specific sessions that will make you ease into the complexity of triathlon World. By the time you get to race morning, you will be prepared for the task ahead and I'm confident you will complete the race feeling good. While the plan is designed for beginners, it assumes you are able to swim across a lap pool in freestyle. Swimming has a strong technical component associated to it, and adding to this plan, I would strongly encourage you to seek some swim lessons with a on-deck coach to improve your swim faster.

When writing this training plan, I had in mind the typical work week from 9 to 5, with more availability for longer workouts on the weekend, especially on the saddle, while focusing on swimming and running during the week.

Once you purchase the plan, feel free to reach out via email if you have questions regarding training. I will be happy to assist upon availability. This plan does not include daily feedback or adjustments, for that I would direct you to my one on one plan.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
01:42:00 01:00:00
Run x2
01:28:00 01:10:00
Bike x2
02:36:00 02:00:00
Day Off x1
—— ——
Brick x1
00:51:00 01:50:00
Workouts Per Week Weekly Average Longest Workout
01:42:00 01:00:00
01:28:00 01:10:00
02:36:00 02:00:00
Day Off
—— ——
00:51:00 01:50:00

Training Load By Week

This plan works best with the following fitness devices:

Pedro Gomes

PG Triathlon Coaching

I have been a triathlon coach for over a decade splitting my time between AZ and UT, coaching remotely and in-person. I like to keep my roster small to ensure premium guidance at all times. In 2022 I coached 8 athletes to the IRONMAN World Championship. I currently hold certifications with USA Triathlon, USA Cycling, IRONMAN U and RRCA. I believe that establishing a good relationship with the athlete, understanding his needs and availability is key to delivering a successful plan

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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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