Based on my return to structured training in 2009, this plan has been created for the serious triathlete looking to build their foundation prior to starting their Specific Preparation Block.
The plan consists of 12 weeks of general preparation then a three week Peak Period that includes a C-Priority Olympic Distance Race (Week 13) and a B-Priority Half Ironman Race (Week 15). You can substitute race sim workouts, or other events, for these scheduled races.
The plan is appropriate for athletes racing all distances with weekly volume ranging from 13 to 18 hours per week.
To get this most out of this program, you should be comfortable with the following key workout distances:
Swim - up to 4,400 yards / 4,000 meters
Bike - up to 60 miles / 100 kilometers
Run - up to 13 miles / 21 kilometers
I hope you enjoy,