Build your The Outlaw plan
Your coach opens with the The Outlaw set for July 25, 2027, asks about your week and your fitness, then writes every session of your full-distance (140.6) triathlon plan. Free, and you can start as a guest. About 39 weeks to go.
Start your The Outlaw plan- Formats
- Full, Middle, Sprint
- Terrain
- Flat
- Taper starts
- July 7, 2027
The Outlaw distances
- Full 3.8 km swim, 180 km bike, 42.2 km run
- Middle 1.9 km swim, 90 km bike, 21.1 km run
- Sprint 0.8 km swim, 20 km bike, 5 km run
Course
The The Outlaw course
Everything is based at the National Water Sports Centre at Holme Pierrepont, just east of Nottingham city centre. The 3.8 km swim is a 6:00 mass start in the Regatta Lake, an out-and-back along the rowing course that exits close to transition, so sighting is about as simple as open water gets.
Read the full course notes
The 180 km bike heads out into the Nottinghamshire countryside, with recent editions using an eastern loop through villages such as Hawton and a northern leg through Lowdham, Oxton and Southwell before repeating the eastern loop and returning past Holme Pierrepont Hall. The organisers call it relatively flat, and the one climb of note sits on the northern section. The marathon is three big laps on the River Trent towpath, turning at Lady Bay Bridge, the White Water course and the Regatta Lake, then a final lap of the lake to the orange carpet.
- Terrain
- Flat
- Formats
- Full, Middle, Sprint
- Race-day conditions
- Wetsuits are mandatory for the swim. Late July in Nottingham usually brings highs of about 21–23 °C and lows near 12 °C, so the 6:00 start is cool and the marathon falls in the warmest part of the day. The open farmland roads can be breezy, so expect some wind on the exposed stretches of the bike.
What to train for
A flat full distance means very little freewheeling: you hold aero position and steady power for five to seven hours, so long rides of 4–6 hours at Ironman effort, mostly on the aerobars, are the core sessions.
Practise fuelling on those rides at 60–90 g of carbohydrate per hour, because on a course this even, fuelling decides the marathon.
Run brick sessions of a 3-hour ride followed by 45–60 minutes at marathon effort, and rehearse a pace you can hold from the first towpath lap to the last. Include open-water swims in your wetsuit with some mass-start practice, since the whole field starts together.
Sample week
A sample The Outlaw training week
A week from the middle of the build, about six weeks out. Your plan sets the real distances and paces from your own fitness and adjusts them every week as you train.
- Monday
- Swim, 1 h 15 min: drills and technique
- Tuesday Key session
- Bike, 1 h 30 min with threshold intervals
- Wednesday
- Swim, 1 h 15 min: steady intervals at race effort
- Easy run, 1 h
- Thursday Key session
- Run, 1 h with tempo segments
- Friday
- Rest, or 20 minutes of mobility
- Saturday Key session
- Long ride, 5 h, then a 45 min run off the bike
- Sunday
- Long run, 2 h 15 min easy
Your build to race day
Taper
Tapering for the The Outlaw
Start the taper two to three weeks before race day. Trim the volume in all three sports, keep short race-pace efforts in each, and do one last short brick so running off the bike still feels familiar. The course is flat, so pacing decides the day: rehearse your goal pace in short segments during race week. With the race on July 25, 2027, your taper starts around July 7, 2027.
Also in Claude
Ask Claude for this plan
Add AthleteSpace to Claude once, then paste this prompt and put in your own numbers.
Build me a full-distance (140.6) triathlon season for the Outlaw Original on July 25, 2027. I train about [hours] hours a week, [days] days a week.
The Outlaw training questions
How long should I train for the The Outlaw?
Most athletes give a full-distance (140.6) triathlon twenty-four to thirty weeks of focused training on top of an existing base. The coach counts back from your actual race date, so if you have less time than that it builds the best plan the remaining weeks allow rather than pretending you have longer.
What is the The Outlaw course like?
Flat. Everything is based at the National Water Sports Centre at Holme Pierrepont, just east of Nottingham city centre.
How cold is the water at the The Outlaw?
Wetsuits are mandatory for the swim. Late July in Nottingham usually brings highs of about 21–23 °C and lows near 12 °C, so the 6:00 start is cool and the marathon falls in the warmest part of the day. The open farmland roads can be breezy, so expect some wind on the exposed stretches of the bike.
When should I start tapering for the The Outlaw?
Start the taper two to three weeks before race day. Trim the volume in all three sports, keep short race-pace efforts in each, and do one last short brick so running off the bike still feels familiar. The course is flat, so pacing decides the day: rehearse your goal pace in short segments during race week. With the race on July 25, 2027, your taper starts around July 7, 2027.
Do I need an account to get a The Outlaw training plan?
Start as a guest and save a free account later. Your coach writes your full-distance (140.6) triathlon plan and adapts it every week as you log your training. No card.