When it comes to creating your own training plan or using platforms like Training Peaks, there are five simple steps I follow to help develop effective training plans for my athletes.

Step 1: Define your goal event Before diving into the details of a training plan, it’s important to determine your goal event. Through a detailed questionnaire and discussions about your goals and experience, I tailor the plan to suit your specific needs. For beginners, the focus might be on finishing the event while building a foundation, working on skills and drills, injury prevention, and strength training. Seasoned triathletes aiming for personal records (PR) require plans with increased frequency, duration, and intensity.

Step 2: Establish an Annual Training Plan outline I utilize the concept of periodization and training phases to structure an Annual Training Plan. By dividing the training year into periods or phases based on the target race and available preparation time, I create a calendar that suits your experience, strengths, weaknesses, and training availability. The length of the training season, which could be 3, 6, 9, or 12 months, is determined by the time until the goal race and the necessary preparation.

Step 3: Design the Phases of Training Each phase represents a 4-12 week training block, starting from the race date and working backward. Phase 1: Taper (1-3 weeks) Phase 2: Build race-specific higher intensity (4-8 weeks) Phase 3: Base, building a foundation (8-16 weeks), featuring lower intensity, skill development, and strength workouts Phase 4: Preparation (2-6 weeks), including cross-training, strength training, and settling into a training routine Phase 5: Transition, allowing for rest and recovery at the end of the season

Step 4: Fill in the weekly details Start by scheduling your rest days, providing essential recovery time. Next, insert the key workouts, such as long or intense training sessions, specific to your chosen event. Include any group workouts, like masters swim, group rides, or runs. Finally, plan the rest of your workouts, considering the duration and intensity based on the training phase, alternating intense training days with recovery days.

The intensity of sport-specific training is determined by the event distance and baseline testing protocols. Heart rate or power measurements are used to gauge intensity, which is customized to your current fitness level and aligns with your S.M.A.R.T. goals for the event.

Step 5: Maintain Mindfulness Remember that there is no one-size-fits-all plan. Keep a training log and listen to your body to avoid overtraining, injury, and burnout. Be flexible and make adjustments to the training plan as needed. Sometimes, unplanned rest weeks may be necessary due to illness, travel, or weather disruptions.

While you can find training plans online, understanding how to effectively utilize and adapt those plans is where a coach can provide valuable guidance. Training without a purpose and lacking comprehension of training terminology can lead to injuries, illnesses, and underwhelming performances. If you need further assistance, feel free to contact me at [email protected] to set up a consultation.