Browse More Plans

INTERMEDIATE 70.3 12 week BASE plan includes email access to Coach, reusable, HR based

Author

Steven Moody, Triathlon Ireland Coach of the year, Training Peak and Ironman U certified

All plans by this Coach
No Ratings

Length

12 Weeks

Plan Specs

triathlon half ironman intermediate multi day hr based pace based base period

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?

Plan Description

HR BASED INTERMEDIATE BASE PHASE 70.3 12 WEEK PLAN



Due to event cancellations/postponements resulting from the COVID-19 virus, most of us triathletes are uncertain about when our A race will happen. By using this plan, it will help an advanced triathlete maintain their 70.3 fitness until their new race date is confirmed. In addition to help athletes, for the forseeable future - I have marked down the price of this plan from US$55 to $20 & upon purchase I will email you out access to dryland home based workouts that will substitute for the standard swim sessions



I recently bought a half ironman plan and had some questions in relation to testing etc. The feedback I got was so swift and any query ive relation to the training set, were answered so quickly. A more structured approach is really working for me and having a coach to answer any questions is superb. an investment I should have done years go

Sinead Bracken




Click here to read my growing list of testimonials from satisfied clients


Plan outline
Base Training is where we develop your endurance/stamina. If you were a car – think of this phase as making the engine!

This 12 week plan will help any intermediate triathlete maintain their 70.3 fitness in the off season or prepare for their competitive 70.3 time a few months down the line.
Each swim/cycle/run session is clearly laid out in terms of what the athlete needs to do and when best to do the sessions and is based primarily on HR zones that the athlete should train in.


Base or fitness/stamina development = 12 weeks
3 week progression:1 week recovery cycle


What do you get in this plan?
• FREE 30 day access to training peaks premium subscription
• FREE strength and conditioning guide
• Unlimited email access to the author
• Training zones using feel, heart rate or pace
• Includes test sessions to map out your specific zones and monitor/re-evaluate throughout plan
• Includes race specific sessions such as bricks and open water swimming sets
• Session details up-loadable to Garmin Connect, Trainer Road, Rouvy and/or Zwift from compatible device
• Ability to re-use your plan as many times as you require


Kick off Emails During checkout, you can check a box to share your email address. By selecting this – this helps me send you an introduction/kick off email with hints/tips and your free 30 day Training Peaks premium coupon. It also gives you access to the best email to ask any questions you have on your training journey!


Not the right plan for you?
Click here to use my training plan finder to find a plan that might better suit your needs.


Customer promise
I want you to be set for success with a plan that is right for you. So, if after the first few weeks of training, you feel over/under challenged by the training load - I will switch you free of charge to an equivalent plan from the Beginner/Intermediate or Advanced plans from my catalog.





Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:05 hrs 2:06 hrs
2:27 hrs 1:00 hrs
4:21 hrs 4:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
3:05 hrs 2:06 hrs
2:27 hrs 1:00 hrs
4:21 hrs 4:00 hrs
—— ——

Training Load By Week


Steven Moody 2017 Triathlon Ireland Coach of the year

SMart endurance solutions

*Triathlon Ireland coach of the year award winner 2017 based on athlete/peer voting*

Coach Steve has over 20 years experience in endurance sports racing, including numerous IRONMAN and 70.3 finishes (including 2xworld champ qualification)

As a full time coach (ITU & TP level 2, Ironman U and Tri Sutto certified), Steven specializes in helping time crunched Age Group triathletes & runners realize their goals.

See http://www.smartendurancesolutions.com/testimonials/ for sample client feedback

Sample Day 1

0:50:00
6.21mi
50TSS
Tempo run 10km

Tempo runs are an excellent way for runners to work on building their speed and strength. They are runs that are done at a steady effort level, usually just a little slower than your 10K race pace.

Until HR zones are mapped out at the end of week 1 - your effort for the 8km main element of this run should be based on perceived effort of 10km pace

1km warm up
8km @10km pace or z3
1km cool down

Sample Day 2

0:45:00
1500m
Critical swim assessment CSS TEST SET

CSS TEST WORKOUT


Warm Up 400 easy freestyle
- 200 fins as 50 choice drill, 50 freestyle
– 4 x 50 freestyle (25 fast + 25 easy) +10 seconds rest

then 4 x 100 freestyle (20 seconds rests)

Do these 100’s at what you perceive to be the AVERAGE pace that you can sustain for a 400 Time Trial.

Main Set 400 time trial


Take 5 to 8 minutes easy swimming/stretching and 100m easy swim.

Feel fully recovered, then:

200 time trial


Warm Down 100 easy choice of stroke

To calculate your CSS which will be used in other sessions - take the result of the 400 tt and subtract the 200 tt - then divide the result by 2 to get your pace

e.g.
400m TT of 7:44 = 464 secs
200m TT of 3:27 = 207 secs

464 - 207 = 257/2 = 128 secs or 2 mins 8 secs CSS

Sample Day 3

1:01:00
18.64mi
73.8TSS
Strength Turbo

Turbo sets are a great way to improve cycling and stroke efficiency as you remove the other variables such as road surface, weather and traffic!

This set focuses on increasing your cycling strength - great for climbing or even better raw power on the flats

warm up: 10 min progressive

Spins Ups: 5 x (30s @120+ rpm, 1:30 easy)

Over-geared NB watch cadence!
10mins Over-Geared, ~Zone 3 @60-70PRM
3mins easy @90 RPM

Upper body perfectly still. Heart and lungs should be ok, but legs are feeling it a bit.

5 min cool down and stretch

Sample Day 4

0:50:00
1700m
73.88TSS
Swim session - tech/drills + endurance focus [requires Pull Buoy and Paddle]

Assumes 50 m pool - please adjust lengths accordingly to ensure distance covered

Option to download/print off session detail to bring to pool from paper clip in top right corner

Warm up [200m, 200m Total]
200 warm up - 100 free style, 100 back stroke,

Drills [6 lengths i.e. 300m, 500m Total]
(check youtube doc for links to demos if unsure of drill specifics]
1 - 2 - single arm (Left)
3 - 4 - single arm (Right)
5 - 6 - fist

Main [1000m, 1500m Total]
1st 200m without paddles and PB
2nd 200m with paddles and PB
3rd 200m without paddles and PB
4th 200m with paddles and PB
5th 200m without paddles and PB

Take 30 secs rest between each 200 and work to try and maintain the same feel between 2 different versions - ideally you should be always in the range of 5 - 10 secs for each 200 (paddles and PB elements will be faster)

Cool down [200m, 1700m total]
200 m back stroke easy

Total session distance = 1700

Sample Day 4

0:49:29
5.59mi
50TSS
VO2 Max w/ 4 x 1000m @5km race pace jog 2min between

V02 sessions take the form of a medium run with short/sharp bursts throughout (5km pace) - the efforts in this run will be only 1km each and will have a 2min jog imbetween each

2km warm up easy
1km @5km pace
2 min easy
1km @5km pace
2 min easy
1km @5km pace
2 min easy
1km @5km pace
2 min easy
1km cool down

Sample Day 6

0:50:00
6.21mi
50TSS
Run test..

To ensure your training is tailored to your current fitness/abilities - the first block requires you to complete a run and bike test to get baseline HR zones which we use to direct sessions and monitor progress

This is the first of these tests - working out your run specific HR zones

NB needs GPS device and HR monitor device

Please ignore the target distance - indicative only - the actual distance will be determined by you

Best done on flat out and back course
Warm up gently for 10 mins (including stopping to stretch hamstrings/calves/glutes)

For the actual test you need to accelerate to a tempo which you believe you can sustain for 30 min continuous running, but not longer. This should feel difficult!

10 min warm down please

Once you have the HR data uploaded to this session - open via the analyse icon in the top right hand corner and follow the following steps outlined in the below link
http://home.trainingpeaks.com/blog/article/joe-friel-s-quick-guide-to-setting-zones

Sample Day 7

2:24:00
37.28mi
100TSS
Long bike endurance focus 60km

Long endurance based bikes in the base period are to build your endurance and should be in the z1/z2 HR range

Exact details for HR will be available from workout builder below after bike test is completed and details entered in your profile

If you have a compatible version you should also be able to upload the session details to your device

This session involves an easy warm up of 10km (zone1) and then main set of 40km (zone2) and a cool down of zone1

$19.95 - Buy Now