Don't let all your training sessions look the same.

You can rapidly improve your training for long-distance triathlon by changing the distribution of training hours during the week. It's super easy to fall into trap of every session looking the same: 60-90 min with mixed intervals. This might work for short-course racing but will not help you in long-course.

Excelling in endurance sports requires that you get used to training for longer durations.

This means you need to change how you arrange your training.

Here's a sample training week for the athlete with a 9-5. Extended sessions only on the weekend.

AND, you have 10 hours to train each week for your first 70.3 race. How should you split it up?

Sample Training Week:

• M - 1 hour swim

• T - rest

• W - 45 min swim + 1 hour run

• T - 1.5 hour ride

• F - 45 min swim

• S - 3 hour ride

• S - 2 hour run

This type of plan works well for most 70.3 athletes, with extended training sessions on the weekend. (You will need longer sessions for IM racing.)

If you never train longer than 90 min you will struggle with long-course races. You need to learn how your body responds on "big" training days.

Figure out how to rearrange your training schedule to allow for optimal endurance training.