Triathlon 24-weeks to your first Iron Distance Event

Average Weekly Training Hours 11:20
Training Load By Week
Average Weekly Training Hours 11:20
Training Load By Week

Athlete Profile: This plan is written for an athlete who is looking to finish their first iron distance (2.4 swim-112 bike—26.2 run) triathlon. You should have some racing experience, having finished at least several sprint and international distance triathlons and or a half iron distance race. You should have a solid base going into the plan including at least two swims per week, three runs per week and cycling at least 1 hour several times per week. Plan Description: The plan is based on 550 annual training hours (maximum hours are 16) and follows a two-week “on”(build), one-week “off” (recovery). This is in exception of the first base phase, which will have you three weeks “on,” one week “off.” During the “on” weeks, Monday’s will be considered your rest day, with just a swim and strength session. Complete days off from training will be incorporated into your “off” weeks.

Sample Day 1
0:45:00

After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details go to HELP (above), WORKOUT DESCRIPTIONS.

Sample Day 1
0:30:00

WU: 6 x 50 done as 25 drill and 25 good form.
MS: On each interval of the first set, count strokes on every other 25 while focusing on form. On the alternate 25s increase speed slightly. Recoveries are indicated in seconds within parentheses.
3 x 300 (30”) at aerobic effort.
4 x 50 kick (15”) moderate effort.
CD: 200 easy swim.
Total: 1600

Sample Day 2
0:20:24

Run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence (88+ rpm). Flat footstrike with weight on ball of foot (not toes). Foot paws back just before footstrike.

Sample Day 2
1:00:00

Ride on a flat to gently rolling course. Get at least 50% of ride time in 2 zone. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous.

Sample Day 3
0:30:00

Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.

Sample Day 3
0:30:00

WU: 4 x 100 swim done as 25s each of kick, R arm only, L arm only, swim.
MS: The intervals are done at an easy aerobic pace focusing on good technique. Recoveries are in seconds within parentheses.
50 (15”) 100 (30”) 200 (40”) 300 (60”) 200 (40”) 100 (30”) 50.
CD: Easy combination of kicks and strokes for 10 minutes.
Total: 1900

Sample Day 4
0:45:00

After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details go to HELP (above), WORKOUT DESCRIPTIONS.

Karen Buxton
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Coachbuxton.com

I work with triathletes, duathletes, runners, swimmers and endurance cyclists from first-timers to elites.

One-on-one premium level-$350 per 4-week block +$200 start-up fee; Quarterly level- $500 per 12-week block +$200 start-up fee; Basic level-$225 per 12-week block +$175 start-up fee; pre-built plans (prices vary); hourly phone consultation & individual training sessions available. For more information email me at karen@coachbuxton.com