Intermediate 113km Triathlon Base Program 1.0 - 10 weeks
Author: MultiSportCoaching.co.za
Length: 10 Weeks
Tags: triathlon, half ironman, intermediate, masters, multi day, hr based, tss based, base period
Typical Week: 3 Swim, 2 Other, 2 Run, 2 Bike, 1 Day Off, 1 Brick
Longest Workout:
0:45 hrs swim
2:15 hrs bike
1:20 hrs run
Event:
Intermediate 70.3 Triathlon Base Program - 10 weeks
Author: MultiSportCoaching.co.za
Length: 10 Weeks
Tags: triathlon, half ironman, intermediate, masters, multi day, hr based, tss based, base period
Typical Week: 3 Swim, 2 Other, 2 Run, 2 Bike, 1 Day Off, 1 Brick
Longest Workout:
0:45 hrs swim
2:15 hrs bike
1:20 hrs run
Event:
Intermediate 70.3 Triathlon Base Program - 10 weeks
Intermediate 113km Triathlon Base Program 1.0 - 10 weeks
1.9km swim, 90km cycle, 21.1km run (113km)
This Training Program is aimed at the Intermediate 113km triathlon athlete who wants to build a good aerobic base before the Pre-Season phase of the training year.
This program is 10 weeks long: 1 Test Week, 8 Training Weeks, 1 Re-Test Week.
Training time builds from 6 hours and 20 minutes in the 1st training week to a maximum of 9 hours and 32 minutes in 8th training week.
After completing the tests in the Test Week, please email your results to test@multisportcoaching.co.za .
Your training zones will be calculated and emailed to you.
This is a free service.
After completing the tests in the Re-Test Week, please email your results to test@multisportcoaching.co.za .
Your training zones will be adjusted.
This is also a free service.
Requirements for this program –
You will need to have access to a 400m running track and Swimming Pool in the Test and Re-Test Weeks.
As the program is Heart Rate based, you have to have a Heart Rate Monitor. We whole-heartedly (See what we did there?) recommend the POLAR brand.
You should also include Flexibility and Core Training sessions when doing Endurance training.
A Basic Flexibility program is available for download with this program.
A Basic Core Strength program is also available for download with this program.
WU:
100 swim long and easy
100 kick with a board
100 swim at a medium pace
100 kick with a board
4 x 50m building to race pace on 60 secs
MS:
This set will establish your “css-time.”
400m Time Trial
1 min rest
200m swim long and easy
1 min rest
200m Time Trial
LD:
200m swim long and easy
10 mins Warm Up jog
5 x 80m building "run throughs", walk back
3 x 1 Mile (4 laps of a track) @ 180 minus your age 2 mins walk between
5 mins easy jog
*measure your time and average heart rate for each mile
**if possible, take a split time on each lap (400m) of each mile.
Email results ASAP
test@multisportcoaching.co.za
WU:
10 mins MAF
MS:
45 mins MAF
LD:
5 mins MAF
WU:
200m swim long and easy
200m swim with a pullbouy
MS:
8 x 100m swim @ CSS Pace, 15 secs rest between
LD:
300m swim long and easy
WU:
10 mins MAF
MS:
15 mins MAF
LD:
5 mins MAF
WU:
10 mins MAF
MS:75 mins MAF
LD:
5 mins MAF
WU:
100m swim long and slow
100m kick with a kick board
100m swim with pullbouy
MS:
200m swim long and slow
8x25m 1 arm Drills
200m swim with pullbouy
8x25m 1 arm Drills
200m kick with a kick board
LD:
200m swim with pullbouy
I have been an active participant for almost 40 years.
I have competed in the World Championships at an age group level in 1993 & 1994. In 1995 was an Elite for Olympic Distance triathlon.
I was also selected for duathlon and long distance triathlon.
Represented Polar Heart Rate monitors for 5 years, so the measure of all my training programs is Heart Rate based.
First qualified as a coach in 1993.
I studied Human Movement Science at the University of Pretoria 1991 to 1994.