This is a 12 week generic plan aimed at athletes who are racing an IM or Long Distance event and there main goal is simply to finish.
The dates of this plan coincide with preparing for Lanzarote IM but can easily be adjusted to suit any Long distance Triathlon.
With only 12 weeks to go until your LD event this plan is assuming that training is well under way! So this programme is aimed at prepare you in the best and most time effective way possible over the last 12 weeks of your preparation.
Some key pointers about the plan:
- As it is generic it is important that the athlete is able to adjust and shift sessions when necessary to fit in with their daily lives
- The emphasis is not so much on how fast but on getting the volume up so become conditioned to be able to sustain an effort over a long period of time
- Mental strength is as big a part as physical strength
- For this plan too be effective you will need to train with Heart rate and ideally power on the bike (*see note below)
- To do this you will need to update your training zone information
- Keep good concise feedback and data from sessions so you can monitor and track how things are going.

The swim sessions:
- they are largely based on IM pace - so it is important to have a realistic idea of what this pace is per 100 meters

The bike section:
- Outside sessions are all about building the volume and spending time in the saddle - so time in the saddle more important than speed
- Session during the week are mainly turbo sessions due to time constraints but if riding outside is an option it is ok to do this - again volume over speed
- Turbo sessions are all bases on what I term LT power which should equate to you IM power.
- *If power is not an option for you then we need to use your IM heart rate as you LT guide.