Long Course Triathlon Base Period Training Plan - Intermediate Level

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Long Course Triathlon Base Period Training Plan - Intermediate Level

Author

Coach Tammy Slauenwhite

All plans by this Coach

Length

12 Weeks

Typical Week

3 Bike, 3 Other, 3 Swim, 3 Run, 1 Day Off, 2 Strength

Longest Workout

1:00 hrs swim
3:15 hrs bike
1:45 hrs run

Plan Specs

triathlon half ironman intermediate hr based tss based strength base period

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.

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

UPDATE: to help people stay motivated during a difficult time, I'm offering 50% off all my training plans until further notice. Use promo code: breakout50

I am STOKED to offer this Long Course Triathlon 12-Week Base Period Training Plan that has everything an intermediate level triathlete needs to build a solid foundation in order 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 11).

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. There are several guides included that the user can download: a detailed training guide, TWO structured triathlon-specific strength training plans (one for anatomical adaptation phase and the other for increasing muscular force), and a mobility guide for active recovery days, pre and post-workout routines.

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 at the half-way point and then we finish 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.

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: tammy@gofitlife.ca

Happy Training!

Coach Tammy
Endurance Coach & canfitpro PRO TRAINER
TrainingPeaks Level 1 Coach
BA, B.ED, PTS, NCCP, PMBIA
TransRockies Brand Champion
Mud, Sweat & Gears Ambassador

Over 20 years in the fitness industry!

Website: https://gofitlife.ca
Facebook: https://www.facebook.com/GOHealthyFitLife/
YouTube: https://www.youtube.com/c/TammyLeeTV
Instagram: https://www.instagram.com/gofitlife/
Instagram: https://www.instagram.com/ridewithtammy/

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:19
Training Load By Week
Average Weekly Training Hours: 09:19
Average Weekly Breakdown

Coach Tammy Slauenwhite - Manageable Training Plans for the Lifestyle Endurance Athlete

GO FIT LIFE!

UPDATE: to help people stay motivated during a difficult time, I'm offering 50% off all my training plans until further notice. Use promo code: breakout50

My training plans are not only super manageable with busy lifestyles but also easy to follow, structured, and will push you to the next level without burning you out. I offer email support with every plan. Contact me if you have questions.

Happy training!

Coach Tammy
TrainingPeaks Level 1 Accredited Coach
20 years coaching experience

Sample Day 1

0:20:00
10TSS
Mobility Work

Download the mobility plan training guide from your welcome email or click above.
While mobility work should be included at the start of every single training session, set this time aside to work at it for a longer period. Be consistent in your practice and reap the rewards.

You can also explore other ideas: restorative or flow yoga, animal flow, other types of stretching, etc.

Target the areas that are tight. YouTube is an amazing resource for other ideas.

Sample Day 1

0:42:00
24.7TSS
Cycling Cadence | Active Recovery Spin-Ups

Let's kick off this 70.3 base building plan by working on cycling cadence, an important skill to develop for efficient cycling performance.

This workout is designed for active recovery, so it makes for a great way to start your base building plan as it doesn't ask too much from you. Just settle in and enjoy the beginning of your 12-week base building plan for a half ironman.

An indoor trainer is ideal. If you ride outside, choose flat terrain.

GOAL: improve your ability to spin a higher cadence and to recover. This is NOT a high intensity workout. Make sure you choose gears that allow you to work in the proper zones.

ZONE: 1

MHR: 50 - 60%

WARM UP: 10-minute easy spin

WORK: Work up to 90-95 RPM for 5 minutes. Then spin-up for 30 seconds at 105-110 RPM. Do not allow HR to go higher than zone 2 (< 70%) during the spin-ups. Repeat.

COOD DOWN: 10-minute easy spin

Foam roll and/or stretch for 5 minutes post-workout. Work just on the tight areas.

Sample Day 2

0:40:00
26.7TSS
Swim Steady Pace | 40 Min

Swim at a moderate steady pace.

GOAL: increase aerobic endurance
ZONE: 2
MHR: 60-70%

Sample Day 2

0:20:00
13.3TSS
Run Steady Pace | 20 Min

Run at a steady pace. Focus on form and breath.

GOAL: increase aerobic endurance
ZONE: 2
MRH: 60-70%

Sample Day 3

0:55:00
35.8TSS
Cycling Cadence | High Cadence Spinning

Cycling cadence is an important skill to develop for efficient cycling performance.

An indoor trainer is ideal. If you ride outside, choose relatively flat terrain with a few rolling hills.

GOAL: improve your ability to spin at a higher cadence and to enhance your aerobic endurance during base building.

This workout is NOT about intensity, so it's important to stay within the zones, especially during the high spins. If you work too hard, you will miss the main point of this skill specific training session.

ZONE: mainly 2

MHR: 60 - 70% average

WARM UP: 15 min with cadence @ 85 RPM

WORK: Start with 5 minutes @ 90-95 RPM. Then for 1 minute do a 110-120 RPM high cadence spin. Do not allow HR to go higher than zone 3 (< 80%) during the 1 minute. Repeat.

COOD DOWN: 10 minute spin in zone 1 = 50-60% MHR

Foam roll and/or stretch for 5 minutes post-workout. Work just on the tight areas.

Sample Day 3

0:20:00
13.3TSS
Run Steady Pace | 20 Min

Run at a steady pace. Focus on form and breath.

GOAL: increase aerobic endurance
ZONE: 2
MRH: 60-70%

Sample Day 4

1:00:00
40TSS
Technical Swim | 60 Minutes

GOAL: develop skill and technique while also increasing aerobic capacity.

Zones: 2
HR: 50-60%

Practice technical drills to strengthen your weak areas for the first first half of this workout. Then swim steady for the second half, being extremely mindful of your form.

Things you want to consider working on for triathlon specific swimming:

- kick
- stroke (hand entry, reach, pull, exit)
- head and body positioning, rotation
- bilateral breathing
- sighting
- rhythm
- pace
- flip turn (if doing your race in a pool)

If you plan to do open water swimming for your event or race, practice as much as you can in open waters. Be safe!

TIP: hiring a local swim coach for one session can provide valuable feedback and better structure for these training sessions.

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