Training Plans

Triathlon

Swim Technique Developer Series

Thirty warm-up and drill sets. Some sets repeat, because changing the mind-muscle connection takes time and a lot of repetition before it becomes habit. If a warm-up needs more repeats than the series suggests, do them. Treat technique as a long-term process.

Cycling

20-week Mallorca 312 plan (with virtual course rides)

For an ultra-distance event, there is little benefit in single huge days, the way you might prepare for a marathon. The useful work is frequency, consistency and key weeks. Consistency builds the base. Key weeks build confidence, with back-to-back longer rides at the weekend.

The first phase works on strength, power and habits, with plenty of VO2max and anaerobic work. From week 10, the plan builds the climbing and long-distance engine with hill sets, sweetspot and threshold.

Every fourth week you leave the usual long ride behind and ride a virtual section of the course instead. Virtual sessions take you over Coll de Femenia, the northern colls and Puig Major, and the provided GPX file can be used to ride on TrainingPeaks Virtual.

Cycling

20-week Tour of Flanders sportive plan (with virtual course rides)

The first phase works on strength, power and habits, with plenty of VO2max and anaerobic work.

From week 10, the plan turns to the short, sharp bergs: the Koppenberg, the Kwaremont and the Paterberg. That means more VO2 work, on the turbo and out on the road for hill reps.

Every fourth week you leave the usual long ride behind and ride a virtual section of the course instead. Those sessions take you over some of the most famous climbs in Flanders, so you can get an inkling of what you are in for.