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

WEEK 1 – 8:  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 4 is an optional start date for athletes who have a consistent training schedule.

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

WEEK 10 – 16: Aerobic Stage.  This is a period where Intensity levels and distance are gradually increasing. Schedule an optional Olympic Distance race at the end of this phase.  Week 10 is an optional start for athletes how have a strong base endurance level and have not taken more than 2 weeks off in their usual training routine.

WEEK 17: Active Recovery.

WEEK 18 – 24: Endurance Stage.  This training phase will emphasize on “going long”. You will be establishing your race pace in this stage. Schedule an optional Long Course race at the end of this phase. 

WEEK 25: Active Recovery. 

WEEK 26 – 32: Competitive Stage:  This is the most important stage of your Ultra Distance training. Your longest training days will be in this phase. This is the phase where race preparation begins.

WEEK 33: Active Recovery.  

WEEK 34 – 37: Taper & Race.  Active Recovery workouts are the primary focus of this phase. Tapering increases muscle glycogen and will give you a well recovered body on race day.