Yearly Training Plan

Introduction

It takes approximately 3 to 5 years to build a truly competitive endurance age group triathlete, and longer still to develop a highly competitive professional triathlete. It takes years for the body and mind to develop and build the strength and aerobic endurance needed to move fast at pace for many hours. To build the endurance triathlete, we first need to build base volume, strength, aerobic capacity, mental skills and a fully functioning fuel and hydration system in the General Preparation Phase (GPP). Second, we add speed, intensity, and specific sport discipline training in the Specific Preparation Phase. (Both speed and intensity are relative to the overall distance and pace the triathlete will race.) Third, we add in competition training in the Competition and Pre-Competition Phases. In these two phases, the triathlete trains frequently at race day paces, in varying race-like conditions and with race-specific foods and supplements. Within this phase we also have the Taper as part of the Pre-Competition Phase. The Taper is crucial in preparing the triathlete to race well on race day. Fourth, we have the Recovery Phase, in which the triathlete transitions from significant training to focused active recovery and rest.

Yearly Training Plan Phases

In the generic YTP, the General Preparation Phase runs from December to the end of March and the Specific Preparation Phase runs from March until the end of April. Pre-Competition runs from the beginning of May until the end of June and then the Competitive Phase, including Taper begins in July and runs through to September. October and November are the Transition Phase which includes significant recovery. Rarely do I follow the entire generic yearly training plan because triathletes race year-round and their development is dependent on their race goals rather than particular planning periods of the year. One triathlete might have his A race in March, while another might have three B races and an A race in October. What is most useful is having the Phases clearly delineated, the meso and micro-cycles patterned and scheduled and the key performance factors addressed at appropriate times during the training year in order to have the triathlete fully ready for peak performance on A race day.

Yearly Training Plan Emphasis

The training emphasis in endurance triathlon is primarily (although not exclusively) on aerobic stamina and strength endurance. At certain parts of the year, we turn focus to speed and intensity; however, this is limited and does not supersedes the requirement for aerobic endurance and strength.

Yearly Training Plan Performance Factors

The graph above depicts the relative importance of technical, tactical, physical and psychological factors along with the importance of equipment. All of these factors relate to performance, with physical (green) and psychological (red) factors having primary emphasis in endurance triathlon.

General Preparation Phase

Meso and Micro Cycles in the General Preparation Phase

In the GPP, the triathlete does 3 to 4 swims per week, 4 to 5 bikes and 3 to 4 runs per week. Most training sessions are indoors. The triathlete does 2 to 3 yoga/stretching sessions per week and 2 to 3 core sessions per week. Each triathlete is different, and often I will prepare a specific core routine for each triathlete that addresses individual weaknesses. Each core workout is typically 15 to 20 minutes and often occurs right before or after a bike or run workout

Sample of Three Week Mesocycle in General Preparation Phase

Sample of Active Recovery Microcycle Week in General Preparation Phase

Sample of a Training Week in TrainingPeaks

Sample of Recovery Week in TrainingPeaks

Specific Preparation Phase

In the Specific Preparation Phase (SPP), on the bike we begin to focus on speed endurance, building on the aerobic endurance from the GPP. On the run, we focus on continuing to increase aerobic endurance, while adding in speed endurance. On the swim, we continue to build strength endurance and aerobic fitness. We also train triathletes nutrition and hydration practices. This is a key element of the SPP because triathletes are now outdoors during much more of their training and they need to figure out how to carry all of their nutrition and hydration with them or know how to access necessary fuel and water along their training courses.

Meso and Micro Cycles in the Specific Preparation Phase

In the SPP, the triathlete continues to do 3 to 4 swims per week (with one to two swims in open water depending on the temperature of the lake and when it warms enough), 4 to 5 bikes and 4 to 5 runs per week, all outdoors. The triathlete continues to do 2 to 3 yoga/stretching sessions per week and 2 to 3 core sessions per week, continuing to build their areas of weakness.

Sample of a Specific Preparation Training Week in TrainingPeaks

Sample of a Recovery Week in Specific Preparation Phase, in TrainingPeaks

Pre-Competition Phase

In the Pre-Competition Phase (PCP), we maintain the same number of workouts as in the Specific Preparation Phase and we incorporate race pace feel in the bike, the run and the swim sessions. In the swim in particular, we practice race starts, drafting, and understanding the benefits of the wetsuit. We work on activating the alactic/lactic and anaerobic systems and understanding what happens to the body when we tap into these small and limited energy systems.

We begin to work on transitioning from the water to the bike, working on wetsuit removal and quick transition times from the swim to the bike, begin doing more back-to-back sessions, with a bike right after the swim, or a run right off the bike. In both cases, we practice transitions, aiming to have the triathlete only touch each item in transition once to maximize efficiency and minimize repetitive actions that eat up time. Weekly training time increases, with the biggest volume sessions occurring near the end of the Pre-Competition Phase and carrying into the first part of the Competition Phase.

Sample of Training Week in Pre-Competition Preparation in TrainingPeaks

Competition Phase

In the Competitive Preparation Phase (CPP), we refine performance factors for competition, do the last, biggest volume sets including the longest run, the longest bike and the longest swim. Then, we begin decreasing volume and endurance and increasing intensity and speed in short intervals within lower volume workouts. We also prepare the triathlete for the taper, which is the last part of the Competition Preparation Phase before race day.

Taper

The taper begins 2 weeks before the race. In the first week, we drop the volume by 50% over the previous week, which in many cases could have been the highest volume week in the entire YTP to date. In the second week, we drop the volume again by 50% and significantly reduce the volume and duration of workouts. We add in very short, quick activation sets (typically under 5 minutes on the bike and 1 minute on the run and swim).

Sample of Taper Week in Competition Preparation in TrainingPeaks

The triathlete goes through a challenging time during the taper, as the body absorbs huge training, and does not get the endorphine flow from longer efforts. The triathlete's mind starts to play all kinds of tricks and nutrition and hydration can fall off track. These things need to be monitored closely by the coach because the triathlete needs really good nutrition and hydration to rebuild a strong body and mind for the race. And, the coach needs to monitor the triathlete's efforts to limit the triathlete's urge to try to train more, or do more, or feel better during the taper.

In the graph below, we can see how dramatically the volume decreases in the 2 weeks prior to the A race. The triathlete came off of a big volume 3-week build cycle, and because this was a 70.3 race, the taper was 10 days rather than two full weeks. Notice how the volume falls substantially in the large graph on the left in the figure below. When this triathlete arrived at race day, he was ready to lay down a peak performance, which he did, finishing with a 27-minute personal best, including a personal best bike and run time for the distance.

Taper Data in Competition Phase

Transition Phase

In the Transition Phase (TP), the focus is on rest and recovery, which is typically 2 to 4 weeks long and begins after the final A race of the season. Generally, TP includes short, active recovery sessions of under 30 minutes with under 60% functional threshold power and/or heart rate. And, typically, in the TP, I give the triathlete 2 weeks of specific active, low impact, low zone 2 and 1 training to recover from the A race. At the end of that 2 weeks, I use 2 to 4 more weeks to shift into off-season activities and then back into GPP by December.

Meso and Micro Cycles in the Transition Phase

In the Transition Phase, it is essential that the triathlete gets a lot of rest and active recovery. While I do not want the triathlete to be completely inactive, I definitely do want some dedicated rest. Active recovery is short, light and low impact, and rest includes additional sleep, and no heavy, intense or structure activities.
Sample of Active Recovery Week in Transition Phase in TrainingPeaks

Sample of Active Recovery Week in Transition Phase in TrainingPeaks

Off-season in Transition Phase

The Off-season follows race recovery and often in endurance triathlon includes a full 2, and sometimes 4 weeks of anything but structure, routine or swim, bike, run. This is when triathletes can eat and drink what they like, try other sports, hang out with friends, and generally walk away from all things triathlon. This is as important a psychological benefit as it is a physical and emotional benefit. Taking this rest time away from triathlon allows the body to deeply absorb the training effects from the racing season, and gives the soul downtime to rest, regroup, reflect and rebuild all systems for the next season.

Sample Off-Season in Transition Phase in TrainingPeaks

Summary

The Yearly Training Plan is a great tool to assist in building a long-term program that results in specific performance goals. At the right time in the triathlete’s development and adaptation, I am able to balance the right amount of physical and mental load with rest and recovery, dial in the necessary tactical and technical elements, build in appropriate nutrition and hydration practices along with proactive injury prevention strategies in order to effectively manage each triathlete’s progress toward his or her goals. For example, I often will do an early season bike focus in the GPP, with the goal of building the triathlete’s functional threshold power (tracked by power) in preparation for when he/she heads out onto the road in the SPP. This bike build means that we do less ‘fast’ running, and more endurance running and swimming, but it is often well worth it. By the beginning of the SPP, we have solidly accurate power numbers to track through the PCP and the CPP and into the first races of the season. And we have a confident sense of the pace times the triathlete can hold for each race distance. 

Ultimately, I appreciate the YTP in combination with TrainingPeaks because I have the tools I need to build the programs that result in successful peak performances by dedicated, competition-ready, uninjured triathletes.