18 Week Self-Coaching Triathlon training plan with 5 periodization training stages in 3 athletic levels (Age Group, Elite and Professional)

WEEK 1 – 4: Adaptation Stage.  This is a low intensity training phase allowing you to get stronger gradually and 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 and distances increases. 

WEEK 5 - 8: Aerobic Stage.  This is a period where intensity levels and distances are gradually increasing. Swim drills and track workouts are incorporated into your workout. 

WEEK 9: Active Recovery I.  Active recovery period are low intensity workouts.  Allow your body to heal and recover. You will enter the Endurance Phase stronger and with greater enthusiasm.

WEEK 10 - 13: Endurance Stage.  Open Water swimming is incorporated into the workout.  Brick workouts (Bike/Run) are also introduced in this phase. Distance and intensity levels are gradually increasing. Weight training is decreased.  Speed work for the run is introduced in track workouts. 

WEEK 14: Active Recovery II. Second of two active recovery weeks.

WEEK 15 – 17: Competitive Stage.  This is the most important stage of your training. Your longest training days will be in this phase. This is the phase where race preparation begins. Training distance and time 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. You will also be establishing your race pace in this stage.

WEEK 18: Taper & Race.  Intensity levels and distances are gradually decreased leading up to your race day.  Tapering also increases muscle glycogen and will give you a well recovered body on race day. Tapering allows you to be in peak state on race day.