Training Plans

TitanXT Integrated Training Plans

The Triangle Triathlon is one of the longest running triathlons in North Carolina.
The race is held at Harris Lake County Park in Wake County.
The swim is 750 meters in Harris Lake.
The bike is 17.5 miles on rural county roads consisting of rolling terrain with light traffic.
The 5k run is a moderately shaded out and back loop and includes a couple small hills.
This is one of the most popular races in the Inside Out Sports NC Triathlon Series.

Name	Author	Distance	Type	Level	Length	Event	Price	Options
Triangle Triathlon 16 Week Intermediate	Marty Gaal	Sprint	Triathlon	Intermediate	16 Weeks	Triangle Triathlon	$29.95
Triangle Triathlon 16 Week Novice	Marty Gaal	Sprint	Triathlon	Novice	16 Weeks	Triangle Triathlon	$29.95

The Triangle Triathlon Intermediate sixteen-week triathlon training program is for athletes with one to two years of triathlon training experience or advanced single-sport athletes looking to get their feet wet in the world of multisport. The plan starts off assuming you can run 20-30 minutes, ride 30-40 minutes, and swim 600 yards with minimal difficulty.

The general workout structure includes two swims with one optional swim, three runs (short, long, interval), and two or three bike rides (short, long, interval), and typically one core strength session per week. There is usually a brick (bike-run) on the weekends.

Monday is the set day off. Weekly training volume starts at 4 hours in week one and maxes out at around 8 hours in later weeks. The plan includes an easy week every 4th week, optional lactate threshold heart rate testing days, and two race-practice days.

The general workout structure:

Day off – Usually Monday
Two swims - with optional open water swims in the latter part of the schedule
Three runs – with drills, intervals, and runs off the bike (bricks)
Two or three bike rides with endurance rides, interval rides, and brick workouts
One core strength workout per week

The plan builds the training in an appropriate manner, using periodization or progressive overload. The first 3 weeks focus primarily on building an aerobic base while including a bit of speedwork. Week 4 is a recovery week. Weeks 5-7 are higher in volume and intensity, with week 8 as another easy week with a race practice. Weeks 9-11 include regular intervals and week 12 has another practice race. Weeks 13-15 continue to develop endurance as well as speed, and concludes with a taper / race week.

The Triangle Triathlon Beginner sixteen-week triathlon training program is for athletes who are essentially new to the world of triathlon and multisport training. The program assumes that athletes are in modest shape and know how to swim. The plan starts very lightly and builds endurance over the first few weeks.

Average weekly training volume is around four hours. The largest weekly volume is just under six hours, and the early weeks are closer to two to three hours total. The sprint distance triathlon is planned for Saturday of week 16.

The general workout structure includes:

Day off – Monday and usually one other day
Two swims - with open water swims in the latter part of the schedule
Two or three runs – with occasional drills and runs off the bike (bricks)
Two bike rides

The plan builds the training in an appropriate manner, using periodization or progressive overload. The first 3 weeks focus strictly on building an aerobic base. Week 4 is a recovery week. Weeks 5-7 are a bit higher in volume, with week 8 as another easy week. Weeks 9-11 start to include some higher efforts and week 12 has a mock-triathlon practice run. Weeks 13-15 continue to round out endurance with some higher efforts, and concludes with a taper / race week.