Your Full or Long Distance Aquabike Beginner plan from an IRONMAN certified and Level 3 British Triathlon Coach

Welcome to your training plan!

We will use the very latest techniques of polarised training to get you to the finish line in great shape and enjoy your training journey on the way.

A long or full distance Aquabike consists of a 2.4-mile swim (3.9km) followed by a 112-mile bike ride (180km).

This plan is aimed at newbies with a goal of finishing their first full Aquabike event or even first time aquabike athletes who want to finish strong in a long distance event.

Before you begin you should be comfortable be able to swim for 45 minutes and cycle for 60 minutes and complete at least 3 total hours of aerobic exercise over seven days.

The weekly training volume starts at approximately 4.75 hours on Week 1 and peaks at approximately 12.5 hours in week 19.

Polarised training is a model which means you will spend 80 per cent of your time training at a moderate intensity & 20 per cent at a high intensity. Polarised training plans generally out perform other training methods & help prevent injury.

In the specific phase, the weekend swim/bike workouts are scheduled on the same day and should be done back to back as a "brick" session to simulate the demands of Full Distance racing.

On weekdays during the specific phase, swim and bike workouts scheduled on the same day are optional bricks. These sessions are good opportunities to practice pacing and nutrition plus to test out race equipment so that these things are familiar on race day.

In the general phase there are sessions in HR Zone 3 and above to develop speed, muscular endurance and aerobic capacity.

What do you get in the plan:
- 21 weeks of swim, bike and S&C sessions with videos
- Bike Heart Rate based sessions for your smart watch and indoor trainer: Zwift, TrainingPeaks Virtual, Wahoo, Garmin, etc
- Swim workouts have Heart Rate targets for use with your smart watch such as Garmin, Polar, Coros etc.
- FORM goggles workouts you can load directly to you goggles
- Links to downloadable session plans including comprehensive swim session plans and links to FORM goggle swim workouts.
- Training and race tips
- Free email access to your qualified coach.

You should consult your doctor before embarking on any physical fitness training. For any of the sessions, especially the strength & conditioning sessions, if you are unsure of the exercises then seek the help & advice of a professional near you.

My name is Karen, I live in Southern Spain where I coach & run Triathlon training camps all year round (ChiliTri). I'm an 8020 Endurance & IRONMAN® Certified Coach, Level 3 British Triathlon Federation Coach & Tutor & qualified Personal Trainer (AIQ/NASM) So if you would like face to face coaching please get in touch.

Good luck with your training and Full Distance Aquabike event!

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