GO Long Course Triathlon 13-Week Base Training with Strength and Mobility Guides
Coach Tammy SlauenwhiteAll plans by this Coach
(Updated July 28, 2021)
SUMMER 2021 SALE! Use promo code GOLONGTRI to get 20% off this plan until Aug 31. (If for some reason the promo code doesn't work, please contact me)
Training distance: 1.9 km swim + 90 km bike + 21.1 km run
Plan includes: email support, assessments, 12-week strength training program (with videos), mobility guide, heart rate zone training guide, 20 post-workout protein snack recipe ebook.
I am STOKED to offer this Long Course Triathlon 13-Week Base Period Training Plan that has everything an intermediate level triathlete needs to build a solid foundation during the base period. This plan helps to prep the athlete for the next stage of training - the competitive build. The end goal is to complete a long course triathlon similar to the following distances: 1.9 km swim + 90 km bike + 21.1 km run.
The plan is super EASY TO FOLLOW, manageable with a busy full-time work schedule, and FUN! All workouts include structure but not so much that it gets hard to follow and confusing. Users should be ready to handle an 8-hour training week (week 2) and build up to 12+ hours at the peak of this plan (week 12).
This plan will help the triathlete to build a strong and solid foundation with a heavy focus on increasing aerobic capacity and structural tolerance using progressive overload for volume.
PACKED WITH STUFF!
There are several guides included that the user can download: a detailed training guide, a 12-week structured triathlon-specific strength training plan (anatomical adaptation phase and muscular force phase), and a mobility guide for active recovery days, pre and post-workout routines and a heart rate zone training guide to better understand the training adaptions that occur in each zone. Bonus: you also get 20 post-workout protein snack recipes!
One of the key features of this plan is the baseline testing and reassessments. The baseline is completed in the first week. A reassessment is done several times (4 tests in total) finishing the plan with a final reassessment. This data is excellent for the long course triathlete, to identify strengths and weaknesses so they have an idea of where they stand before starting the competitive stage of their training. However, if athletes do not want to do these tests, they can just treat them as a big training op that includes the swim, bike and run all in one session.
Equipment required: all gear related to triathlon. For the strength training, dumbbells are all that's needed. Other equipment that can be used is a bench or stepper, barbells, and/or kettlebells. For mobility training, users need a foam roller and straps.
WHAT ARE PEOPLE SAYING? Read my reviews here: https://bit.ly/2CKcJAw
If you need more information or want to discuss the details about this plan, please feel free to send me an email: firstname.lastname@example.org
Coach Tammy Lee
Endurance Coach and canfitpro PRO TRAINER
TrainingPeaks Level 1 Coach
BA, B.ED, PTS, NCCP, PMBIA
TransRockies Brand Champion
Mud, Sweat and Gears Ambassador
How it Works
Training Plan Sample Week
Average Weekly Breakdown
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Day Off x1
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Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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?