"The Saunton Sands Olympic Triathlon Training Programme by Propello and Croyde Ocean Triathlon"

Average Weekly Training Hours 07:25
Training Load By Week
Average Weekly Training Hours 07:25
Training Load By Week

The Propello Olympic Triathlon Training Plan is aimed at intermediate to advanced triathletes who are looking to take the next step with their fitness ready for their major triathlon of the season. It includes 12 weeks of structured and progressive training focused on developing a high level of fitness in the three disciplines.

The programme has been developed by three expert coaches in the world of cycling (Rob Wakefield) Swimming (James Lapish) & Running (Ben Cox) to build your fitness week on week in an easy to follow format that requires no ongoing coach support beyond initial set up. The programme creates a steady improvement in fitness that will bring PB's and race winning potential!

What do you get?

- Initial coach support to help you get going (15 minute consultation)
- Time efficient training programme that is structured, progressive and achievable.
- Two - Three workouts per week per sport with specified drills.
- Suggested perceived effort zones.
- All bike and run workouts are built in the new workout builder
- Propello mailing list for blog articles, training advice, event strategy, nutrition articles and much more...

Sample Day 0
0:36:00
1450m
60TSS
Endurance Swim

Recovery periods - 30 secs Rest In Between repetitions (RIB)

Warm up
3 x 100m

Technical
See Pre-activity comments

rev up
3 x 50m (50 slow, 50 medium, 50 fast)

Main Set
8 x 100m

4 x 25m backstroke

Sample Day 0
1:00:00
60TSS
Endurance Run

LSR – Long Steady Run:
The long steady runs are programmed to get your endurance up to race distance with practice at race pace. If this were a pure running programme the race pace would be above threshold for this type of distance, however, you nutters are going for a swim in the sea and a bike first! So it’s safe to say that by the time you get to the run, the pace will more than probably be below threshold. Additionally, the distance crosses the threshold boundary for some. The weeks where you have easy LSR this should be done super easy, the same goes for any other running outside of the programme. This is a vital note for injury prevention. The LSR is for time on feet and for endurance adaptation, pace it too fast or do too much across the week and you will reverse the effects. All major efforts should go into the speed intervals and the threshold runs. The LSR’s progress and ease you up to race pace and distance, don’t be tempted to jump ahead too early.

Sample Day 1
0:50:00
38.3TSS
Tempo 1

Medium intensity tempo intervals that will start to build extensive aerobic fitness.

Sample Day 2
0:25:00
31.7TSS
Interval Run 1

10 Reps 30 secs hard with rolling 1 min recovery
This is a super quick session aimed at top end speed. Thirty second sprints with 1 minute jogged recovery. Hard but rewarding.

Sample Day 4
0:52:00
47.7TSS
Intervals 1

Introduction to interval training with effort levels at around threshold heart rate/power. After a good warm up ease into the first 4 minute effort in a medium gear and settle into a steady pace. Do not race to get your heart rate up, it will naturally rise over the course of the workout. Try and increase effort levels for the shorter intervals so that you develop a feel for how to pace efforts of various duration.

Sample Day 4
1:00:00
1650m
60TSS
Endurance Swim

Recovery periods - 30 secs Rest In Between repetitions (RIB)

Warm up
4 x 100m

Technical
See Pre-activity comments

rev up
6 x 25m sprint

Main Set
5 x 200m

4 x 25m backstroke

Sample Day 5
0:50:00
65TSS
Threshold Run 1

20 mins steady out, turn around and nail back
This is a fantastic benchmark set. As you get fitter your steady run out should increase in distance for the same expenditure, and your return journeys should become quicker. The steady un out should not be too easy, it should be just below threshold, with the return journey at or just above threshold. It’s a great 40 minute set.

Robert Wakefield
|
Propello

I am Rob Wakefield, founder and head coach of Propello. I am a level 3 cycling coach and a level 2 certified coach for Training Peaks. If you love cycling and performing amazingly at events you are in the right place.

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