Bust your PB wide open with triathlon coach Phil Mosley’s six week training plan…
This six week training plan is designed to help you race your fastest Olympic distance triathlon (1.5k, 40k, 10k). It takes you up to race day and includes a one week taper into your big event. It assumes you’re already training for swimming, cycling and running, so it’s not for complete beginners. You’ll need to be proficient enough to cover the distances separately before you begin the plan. Each week there are two bike sessions, two runs, two or three swims and a brick session. Week three is an active recovery period, when you get to put your feet up a bit more.
With six weeks to go before you race, there’s no time for messing about. The bulk of your sessions need to be race specific in terms of intensity or duration. Hence there are bike to run brick sessions, open water swims and plenty of race pace efforts. Let me explain how to do these properly.
The pool swims involve several efforts at 1500m race pace. To work out your own 1500m race pace, you should do a 400m time trial, recover for 10 minutes and then do a 200m time trial. Record your times and visit swimsmooth.com/css-calculator to calculate your 1500m pace, known as Critical Swim Speed or CSS.
The bike sessions involve lots of efforts at race pace. It would be your one hour race pace or slightly below. Within the training plan we refer to this as upper Z3 to lower Z4 – it’s the pace you’d ride an Olympic distance triathlon. It shouldn’t feel too hard at first, but you’ll certainly feel tired towards the end of each session. It’s an intensity at which you’d need to start breathing through your mouth. The recoveries are short too.
I’ll ask you to go even harder on the weekly run reps, which are at 5km race pace. The best way to work out your current 5km race pace is to do a Park Run. They’re free and all over the country (parkrun.com).
The good thing is all of this hard effort will help ensure you’re fit and ready to race your best ever Olympic distance triathlon. Check out the key below. Listen to your body. If you feel excessively fatigued or sore, take two days off and then reassess.
Goal: To beat your Olympic PB
Time Scale: Six weeks
Start point: To follow this plan you should already be able to separately swim 1500m, ride 40km and run 10km
Download the Get Your Olympic Race in the Bag triathlon training plan.
PHOTO: British Triathlon
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