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Winter Foundation for IM/Half IM - 13 weeks, intermediate/advanced (9h31' per week on average)

Author

Trinergy Coaching

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Length

13 Weeks

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Plan Description

The training plan is prepared for ambitious AG triathletes looking for a strong IM or Half IM performance in upcoming season. You should not be afraid of stepping out of your comfort zone during some sessions, both physically and mentaly. The pain and the fatigue will be there, but it will pay off :) The plan is based on your most effective training practices, years of experience including IM Champions and AG Hawaii World Champions and up-to-date science evidence. It consists of 13 weeks with average of 9h31' of training per week.

Before you dive into the training schedule, plan at least 2 weeks with 3 to 6 hours of unstructured physical activity – as an easy introduction into the plan. Considering the overall load in the first few weeks of the training plan, one swimming session, one bike ride and two running sessions per week are the minimum at this stage. Running presents the most risk of injury, especially when increasing the load, which is why you should run at least one hour weekly (total) before starting the first week of the training plan; the longest run in a week should last at least 40 minutes. After finishing the plan, you should jump into specific preparation period that depends on your goal race. You can find specific programs in our training plan library and all you need is to count backwards from your A-race, to know when to start preparation. After finishing „Winter Foundation Plan” you should start our Half IM or IM specific plans immediately after. All the specific plans, apart from providing a training schedule, will give advice on nutrition and race-specific demands linked to maintaining the position or real-life check on the equipment.

We use mostly RPE and subjective assessment of intensity but you can use your power meter for the bike and pace for the swim and run - of course I tell you how to do it most effectively :) Apart from the plan itself you will get access to manual addressing issues like: setting the right intensity zones, nutrition, hydration, training environment, race-specific areas, introducing changes into the program, pacing and training FAQ. The education package is solid and it's not only in the document I have mentioned... it is in the process!!! You will be ready for great performance and learn a ton along the way :)

All the training sessions are described precisely, but I do not prepare them in the format of a Workout Builder. Some athletes need a longer warm-up, and others a shorter one. Even the same athletes need a longer or shorter warm-up depending on the current tiredness and individual preferences before the particular workout. Some train mainly indoors, while other mainly outdoors and use the terrain layout in a different way. Sometimes you want to get to a hill located a 10-minute, and sometimes 30-minute ride from home. Sometimes you will start your training with friends to get to a nice section where everybody will do their job separately. I wanted to create a universal and flexible training plan, and not to put you into a rigid training frame. I do not want to shape athletes who, after a few years of training, know nothing about their predispositions, and the only thing they can do is to launch the training and push the pedals in the ERG mode. Of course there is no reason not to translate each training session into the language of a Workout Builder on your own, if you feel like it :)



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
2:56 hrs 1:15 hrs
Bike x3
3:33 hrs 2:15 hrs
Swim x2
2:31 hrs 1:15 hrs
Strength x2
0:28 hrs 0:15 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
2:56 hrs 1:15 hrs
Bike
3:33 hrs 2:15 hrs
Swim
2:31 hrs 1:15 hrs
Strength
0:28 hrs 0:15 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Tomek Kowalski

Trinergy

I am a triathlon coached based in Europe. My coaching resume includes dozens of Hawaii Qualifications, IM Champion and even AG World Champion in Kona. I also held National Team Coach role with Polish Triathlon on our road to Rio Olympic Games. I work as a personal coach with limited number of ambitious athletes, both Age-Groupers and PROs, organise camps and create online training plans. Don’t be a stranger!

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