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Full Distance Triathlon Plan ADVANCED (CYCLING Power & RUNNING pace Structured Workouts)

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Full Distance Triathlon Plan ADVANCED (CYCLING Power & RUNNING pace Structured Workouts)

Author

Pinnacle Multisport

All plans by this Coach

Length

12 Weeks

Plan Description

This 12-week 140.6 build to peak period training plan was designed for any age athlete who is regularly racing half distance triathlons. Prior to undertaking this plan it is recommended to do a build plan or half distance triathlon plan as preparation for starting this plan

Following this plan will prepare you for your 140.6 race by building exceptional aerobic fitness.

Weekly volume ranges from 16 to 19 hours with 14-hour. R&R weeks every third week to allow for recovery, adaptation and improved performance.

All cycling workouts are power based and can be done on a smart trainer or turbo with power meter. Long rides to be done outside with guidance of zones

This plan is simple to follow and is written in every day language as you can see by clicking on the PREVIEW. Suggestions are made throughout to guide you in making training and race planning decisions.

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Training Plan Sample Week

Sample Workouts - Week 200
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Week 1-4 Maintenance Strength and Conditioning #2

Strength00:40:00
Whole Body Strength:
1. Squat: 3 x 14
2. Alternate Lunge: 3 x 9
3. Step Up: 3 x 8
4. Push Up: 3 x 12
5. Lat & Front Raise Combo: 3 x 7
6: Lying Hip Abduction: 3 x 12
7. Glute Bridge: 3 x 14
8. Side Plank: 1 x 3 (L-R, 30 secs)
9. Sit-Up: 3 x 10

Flexibility: 5-10 minutes

Notes:
1. 3 x 12 = 3 sets of 12 repetitions with a rest between sets.
2. Rests are 30-50 secs.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
Details
Tuesday

Hill Repeats 20'

Run01:00:00
BT: Hill tempo. On a long, moderate uphill (about 4-6%, 300-500m) run hill repeats, hard up, easy jog down. Relax. Listen to breathing. Good form!
Details

Pyramid

Swim01:00:00
WU: 6 x 50 increasing pace slightly each 25.
MS: All are at T-pace:
100 (10”), 200 (15”), 300 (15”), 400 (30”), 500 (40”), 400 (30”), 300 (15”), 200 (15”), 100.
CD: 300 easy with emphasis on form.
Total—3100
Details
Wednesday

Recovery

Run00:45:0040 TSSStructured Workout
Run with heart rate in zone 1 on a flat, soft surface. VERY easy. Embarrassingly slow. Best alone.
Details

AE1. Easy Ride 1h power..

Bike01:00:0049 TSSStructured Workout
Ride in power zones 1-2, but mostly 1 zone. Flat course or indoor trainer. Low effort--light on pedals. Comfortably high rpm.
Details
Thursday

3x8 min TT efforts (Brick)

Bike01:05:0077 TSSStructured Workout
3x8 mins @ 100-108% FTP (2 min RI)
Warm Up easy in your Zone 2 for 20 – 30 minutes
Perform these intervals down in your aero position on terrain similar to your race course.
Begin each interval by modulating your wattage between 100-108% of your FTP power
After the first 2 minutes of the interval, check your effort level. Can you go harder, or is the pace just right? Find your edge.
Finish the interval pushing similar watts at the end as you did in the beginning.
A properly paced interval should feel moderately hard at first, difficult in the middle and a max effort at the end.
Don’t let your wattage dip below what you averaged for previous intervals
Try to maintain your power output above 100% but not above 108%
After you complete your intervals ride around in zone 2 and cool down
Details

Heart rate zone 1-2, check form. (Brick)

Run00:15:00
Run immediately after bike riide 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.
Details
Friday

AE1. Recovery Spin 1h power.

Bike01:00:0028 TSSStructured Workout
Very easy recovery spin on a mostly flat course (or on indoor trainer) in small chain ring. Power in zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills.
Details

Strides, 6-8, barefoot?

Run00:44:4049 TSSStructured Workout
Strides. Warm up. Then do 6-8 x 20 second strides on soft, slight downhill (90 second walk back recoveries). Focus on technique (cadence, pawback, foot lift, or your form limiter). If possible do this barefoot on grass to build foot strength. Be sure to check for sharp objects or dog droppings in grass. Don't run barefoot if any breaks in the skin on your feet.
Details
Saturday

Continuous swim

Swim00:45:00
WU: 10 minutes alternating slow-fast pacing. Play with different strokes
while warming up.
MS: 30-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant? Look up every few strokes the same as you do when swimming open water to sight landmarks.
CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling.
Total: 45 minutes
Details

Long Run

Run02:00:00141 TSSStructured Workout
Long Run. Pretty form and quick cadence.
Details
Sunday

AeT Steady State (Outdoors)

Bike04:00:00
BT: Warm up 20-30 minutes. Then ride 3 hours steady at 20 beats per minute below your 5a zone (LTHR) or if you have a powermeter at 60-65% of CP30. Observe power at this effort if you have a powermeter. Eat and drink on the bike just as you will in the race.
Details

Saturday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
03:59:00 03:00:00
Bike x4
07:25:00 06:00:00
Swim x3
02:36:00 01:15:00
Strength x1
00:30:00 00:40:00
Workouts Per Week Weekly Average Longest Workout
Run Run
03:59:00 03:00:00
Bike Bike
07:25:00 06:00:00
Swim Swim
02:36:00 01:15:00
Strength Strength
00:30:00 00:40:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Simon Oliver

Pinnacle Multisport

Simon Oliver is the founder of Pinnacle Multisport. His experience in racing as a competitive age grouper and adaption of training to the time crunched individual can offer a unique and individualised approach to training, racing and data analytics to ensure his clients achieve their best. Triathlon, Running and Cycling training plans for novice, intermediate and experienced athletes. Post workout feedback when coached or emails and in-depth review.

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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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