How to Build a Triathlon Training Plan (and Actually Stick to It) | Ep 7 LIVE

It's November. The races are done and the nights are long, which makes this the perfect time to plan next year. Part 1: Building your plan Start with the end: picking a goal, and the four stages of a plan (foundation, build, race prep and taper) A simple starter week you can repeat if you're new to triathlon Finding your weakest discipline, and how to give it extra attention The golden rules: keep easy sessions easy, build your running carefully, and lift some weights Why I do 9 minutes running, 1 minute walking on any run over an hour, and the science that backs it Recovery weeks: why you get fitter while you recover, not while you train My own training week, as something to work towards (definitely not where to start!) Part 2: Sticking to it Writing a plan is the easy bit. I talk about why consistency beats perfection, why missing a session or stopping halfway doesn't matter, having a "plan B" session for bad days, and why it's week on week, month on month that really changes you. Your challenge: plan your next four weeks, three building and one recovery. Then keep turning up. A starter week you can repeat: Mon: rest Tue: swim 25–35 min, technique and short repeats Wed: easy bike 30–45 min Thu: easy run-walk 15–25 min Fri: swim 25–35 min, relaxed repeats Sat: easy bike 45–75 min Sun: easy run-walk 20–30 min That's about 2¾ to 4 hours. Repeat it until it feels manageable, then lengthen one session at a time. Research mentioned: How long it takes to form a habit (UCL): https://www.ucl.ac.uk/news/2009/aug/h... Run-walk marathon study (Live Science): https://livescience.com/49455-maratho... The importance of recovery weeks (USA Triathlon): https://www.usatriathlon.org/articles... I'm not a coach. If you're new to exercise or have a health condition, check with your GP before starting. Join me on Zwift: Watts On Your Mind 60-minute Recovery Ride, every Tuesday. If you enjoyed the show, please like, subscribe and turn on notifications. #WattsOnYourMind #Triathlon #TrainingPlan #Ironman #703 #RunWalk #RecoveryWeek #Consistency #MentalHealth #Zwift #Podcast