Intermediate 113km Triathlon Base Program 1.0 - 10 weeks
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Still have questions about this plan?Plan Description
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.
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
|
1:30 hrs | 0:45 hrs |
|
|
0:37 hrs | 0:20 hrs |
|
|
1:37 hrs | 1:20 hrs |
|
|
2:52 hrs | 2:15 hrs |
|
|
—— | —— |
|
|
1:06 hrs | 1:30 hrs |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
1:30 hrs | 0:45 hrs | |
|
|
0:37 hrs | 0:20 hrs | |
|
|
1:37 hrs | 1:20 hrs | |
|
|
2:52 hrs | 2:15 hrs | |
|
|
—— | —— | |
|
|
1:06 hrs | 1:30 hrs |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
Sample Day 1
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
Sample Day 2
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
Sample Day 3
WU:
10 mins MAF
MS:
45 mins MAF
LD:
5 mins MAF
Sample Day 4
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
Sample Day 4
WU:
10 mins MAF
MS:
15 mins MAF
LD:
5 mins MAF
Sample Day 6
WU:
10 mins MAF
MS:75 mins MAF
LD:
5 mins MAF
Sample Day 8
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