70.3 Base Fitness Plan (12-week)

Average Weekly Training Hours 11:18
Training Load By Week
Average Weekly Training Hours 11:18
Training Load By Week

This plan is for the beginner to intermediate triathlete who has completed at least an olympic distance triathlon and desires a structured plan for developing their base fitness for the 70.3 or 1/2 Iron distance. Athletes can expect to commit up to 15 hours per week to the plan. Athletes are required to have a heart rate monitor as well as access to a pool and a gym or home exercise equipment. Speed/distance devices such as a foot pod or GPS device are beneficial, but not required. This plan does not support power training for bike workouts.

Sample Day 1
1:00:00
AA, 3-4 sets

After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details go to:

http://tiny.cc/0rBbU

or see Joe Friel's Training Bible book.

Sample Day 1
0:30:00
1372m
Custom

W/U: 300 free, 100k, 200 pull (paddles), 4 x 50 fast form (:15 rest)

M/S:
5 x 100 (:15 rest)

C/D:
200 stroke

Sample Day 2
0:30:00
Strides, 4-5, relax

Strides. Warm up. Then 4-5x20 seconds fast on soft, gentle downhill. Approximately 400m race pace. Not all out. Relax. Walk and hop back to start point during each recovery. Hop 30 times on right leg and then 30 times on left leg (hops are to build foot/leg strength). Zone 1 cool down.

Sample Day 2
1:00:00
Indoors-Isolated Leg Training

Isolated Leg Training on trainer. After warm-up, alternate 20-60 seconds with 1 leg--other on a chair. Get a total of 7-10 minutes of ILT on each leg in workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.

Sample Day 3
0:30:00
Recovery

Run with heart rate in zone 1 on a flat, soft surface. VERY easy. Embarrassingly slow. Best alone.

Sample Day 3
0:30:00
1372m
Custom

W/U: 300 free, 100k, 200 pull (paddles), 4 x 50 fast form (:15 rest)

M/S:
5 x 100 (:15 rest)

C/D:
200 stroke

Sample Day 4
0:30:00
Strides, 4-5, relax

Strides. Warm up. Then 4-5x20 seconds fast on soft, gentle downhill. Approximately 400m race pace. Not all out. Relax. Walk and hop back to start point during each recovery. Hop 30 times on right leg and then 30 times on left leg (hops are to build foot/leg strength). Zone 1 cool down.