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Long Distance Triathlon Off Season Maintenance Plan, 10 Weeks

Browse More Plans

Long Distance Triathlon Off Season Maintenance Plan, 10 Weeks

Author

Carly Guggemos

All plans by this Coach

Length

10 Weeks

Plan Description

The Long Distance Maintenance Plan is built and designed to provide structure for the triathlete seeking to maintain general fitness.

The plan includes 2 workouts each week of swim, bike and run including a BRICK run. Monday is the designated off day. The plan starts at 4:40 hours per week and works up to 7 hours per week.

Prior to using this plan, you should be able to complete the following workouts:
• Swim: 1500 meters or yards continuously
• Bike: 75 minutes
• Run: 45 minutes

Questions? Please visit us on the web at Organiccoaching.biz

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Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Rest Day

Rest
No detail
Tuesday

1450 Consistency Set

Swim00:30:001326 m
Warm up:
8 x 50 drill down/swim back w/ 15 sec rest between

Main set:
6 x 75's with paddles and buoy and band w/ 10 sec rest between
2 x 250 steady w/ 15 sec rest between

Cool down:
2 x 50 easy w/ 10 sec rest between
Details
Wednesday

Bike: Z2/RPE 5

Bike00:45:00
Warm up:
10 minutes easy/RPE 3/Zone 1

Main Set:
30 minutes moderate/RPE 5/Zone 2

Cool down:
5 minutes easy/RPE 3/Zone 1
Details
Thursday

Run: Z2/RPE 5

Run00:30:00
Warm up:
5 min easy/RPE 3/Zone 1

Main Set:
20 min moderate/RPE 5/Zone 2

Cool down:
5 min easy/RPE 3/Zone 1
Details
Friday

200's, 150's, & 50's

Swim00:45:001829 m
Warm up:
4 x 100 swim easy
100 kick
100 pull

Main Set:
2 x 200 w/ 20 sec rest
4 x 150 w/ 10 sec rest
4 x 50 w/ 5 sec rest

Warm down:
200 pull
Details
Saturday

Long Bike

Bike01:15:00
Warm up:
15 min easy/RPE 3/Zone 1

Main Set:
55 min moderate/RPE 5/Zone 2

Cool down:
5 min easy/RPE 3/Zone 1
Details

Run: Brick

Run00:10:00
Immediately after transitioning from the accompanying bike ride, run 10 min easy/RPE 3/ Zone 1 Focus on good form with a comfortably high cadence.
Details
Sunday

Long Run

Run00:45:00
Warm up:
10 min easy/RPE 3/Zone 1

Main Set:
30 min moderate/RPE 5/Zone 2

Cool down:
5 min easy/RPE 3/Zone 1
Details

Friday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
01:50:00 01:20:00
Bike x2
02:32:00 02:00:00
Swim x2
01:27:00 01:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run Run
01:50:00 01:20:00
Bike Bike
02:32:00 02:00:00
Swim Swim
01:27:00 01:00:00
Rest Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Carly Guggemos

Organic Coaching LLC

Triathlon is about so much more than putting together a strong swim, bike and run. It’s about looking at the big picture and the process of setting goals, being determined to reach those goals and most importantly, believing in yourself and the learning that takes place along the way! Carly is structured, data-driven, and supportive in her approach to coaching. Fully customized training plans that fit your schedule and goals while maintaining life’s balance.

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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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