How to Choose a Training Plan That’s Right for You
I’m frequently asked by athletes which of my plans they should select. It’s really hard for me to suggest a training plan based on just a bit of info. There’s so much about you I don’t know. I’d only be guessing and could get it wrong. But I can help you make a decision.
First, check out the new training plan page on my website for nearly 100 training plans for cycling, triathlon, and running. Instead of having to scroll through all of the plans, once you’ve selected your sport, you can filter for the different categories that apply to you. You can narrow the plans down by level (Beginner, Intermediate, Advanced), age (Under 50, Over 50), group (Cat 1-2, Your First), training period (Base, Build-Peak, Recovery), and by device (Bike Power Meter, Heart Rate Monitor). If in doubt, choose your sport and then click “Joe’s Best Sellers” to see the plans in each sport that are most popular.
If you need more help making a decision on which plan to select, there are several things to consider. (This is also covered in detail in my Training Bible books.)
Key Considerations When Choosing a Training Plan
- What is the priority of your events/races?
You can’t be in peak form for every race that comes along. Pick 3 races (at most) and assign them as priority A. Never pick more than 3 in a single season. These are the most important; you’ll train primarily for them. The other events are either B priority—important, but you can insert them in your prep for an A priority with only 2–3 days of rest before (A priority gets a couple of weeks of recovery and tapering)—OR C priority (e.g., races that are treated like hard workouts).
Note that if the 3 A races are in different sports or even significantly different distances within the same sport and are close together in time, then you won’t be in top form for each of them. The athletic body thrives on specificity (same sport, same distance, same intensity) when it comes to performance. For example, you can’t become the best runner possible by riding a bike.
- Determine how many hours per week you can train.
Be realistic. With other demands on your time—work, family, hobbies, etc.—how much time can you realistically give to your training? Use this to help choose the right plan from the ones you narrowed down to in #1 above. This is perhaps the most important decision.
Note that all of the plans also indicate the approximate TSS by week on the Preview pages on TrainingPeaks.
- What is your level of ability/experience in the sport?
Some plans are intended for novices (first year in the sport), others for intermediates (2–3 years in the sport) with some race experience, and others for more advanced athletes (3+ years of serious training and competition). This is usually indicated in the titles of my plans, and the plans can be filtered for these levels.
- How old are you?
In my plans specifically for over-50 athletes, there is a recovery period every third week. For those under 50, the recovery period comes every fourth week (the exception is that many of my “long-distance” triathlon plans are based on 3-week periods regardless of age). “Young” athletes (under 50) recover fairly quickly compared with “older” (over 50) athletes. So “older” athletes often need more frequent rest and recovery (R&R) to match their slower rate of recovery.
Note that some “young” athletes recover slowly for many reasons and so should select an over-50 plan. The reverse is also true for older athletes who recover quickly. I’ve seen it both ways, so this is very individualized. Just because you are over 50 does not mean that you must have more frequent recovery periods. But age-related considerations should help you narrow the choices. Age is often indicated in the title of the plan, and the plans can be filtered for this.
- What’s your weekly schedule/lifestyle like?
Look for plans that come fairly close to your normal routine (for example, days of the week when you can do long workouts). You still may need to rearrange workouts to better fit your lifestyle. That’s common and quite alright to do. Just drag and drop the workouts in TrainingPeaks.
- What equipment do you have?
Some plans call for power meters on the bike (“Power” is in the plan title). There are also heart rate–based (“HR”) plans. My running workouts are mostly HR-based running with some sessions based on pace. Swim workouts are pace-based. Some workouts, especially those that develop skills, are “effort” based.
- What time in the season is it?
If you have less than about 12 weeks until your A-priority race, then you need a “Build-Peak” plan. If you have more than 12 weeks remaining, then start with a “Base” period plan. If you have more than 24 weeks until your event, start with a Base plan and repeat the last 3–4 weeks (or a portion of them) of that plan enough times to get you to the start date for your Build-Peak plan.
Once you’ve selected a plan, you can preview it on TrainingPeaks to see the plan details, weekly training volume, and who the plan is intended for. Look for weekly training volume that you are sure you can do, workouts that you believe you are currently capable of doing relative to duration and intensity, and a routine that will fit your lifestyle.
I hope this helps. Good luck!
