Training Plans
Long Course Triathlon
18 Week Training Calendar (Suitable for Half Iron, ITU Long Distance & other Long Course races)
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18 Week Training Plan
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Prerequisite before starting the plans:
1. Able to Run 1-2 miles without stopping.
2. Able to Swim 100 yards without stopping.
3. Able to Bike comfortably for 30 mins.
Training Phases:
Adaptation Stage
Week 1-4: This is a low intensity training phase allowing
you to get stronger gradually to avoid injuries further into the season. It is also
meant to help you be consistent in your workout – allowing you to adapt your
training program into your lifestyle. Do not exceed the recommended workout
allocations as this will only cause you to burn out or get injured as our training
intensities increases.
Aerobic Stage
Week 5-8: This is a period where Intensity levels are gradually
increasing. Swim Drills and track workouts are incorporated into your workout.
Active Recovery
Week 9: Active recovery period. Allow your body to
heal and recover. You will enter the Endurance phase stronger.
Endurance Stage
Week 10-13: Open Water swimming is incorporated into the workout.
Brick workouts (Bike/Run) are introduced in this phase. Distance and intensity levels
are gradually increasing. Weight training is decreased. Track workout is introduced
for speed work.
Active Recovery
Week 14: Active recovery period.
Competitive Stage
Week 15-17: Intensities & distance are at its maximum level. You
will be race ready at the end of this phase. There is no weight training in this
phase. Endurance training allowing you to “Go Long” is emphasized in
this phase.
Taper
Week 18: Active Recovery workouts are the primary focus of this
phase. Tapering increases muscle glycogen and will give you a well recovered body
on race day.
Triathlon Geek Recommends:
Long Course Triathlon & Off Season Training Bundle