Base Triathlon 12 weeks Intermediate / Advanced (English Version)

Author

SWIMLAB / SWIMLABTEAM.ES

All plans by this Coach

Length

12 Weeks

Typical Week

3 Swim, 3 Run, 3 Bike, 1 Strength

Longest Workout

1:30 hrs swim
3:45 hrs bike
2:00 hrs run

Plan Specs

triathlon half ironman intermediate advanced masters weightloss time goal multi day power based pace based tss based base period

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Summary

begin with a short and gradual charge 8 h 40´ in the firts week and gain up to 14 h 30´ in the week 11 ... gain confidence and solid base for advanced triathletes in all the distances with more than 3 years of experience....


TRAINING TIPS AND ADVICE
• Establish a regular workout routine
• If the weather is bad, train indoors but don’t skip entirely
• Ride easy on easy session days (probably easier than you think)
• By all means ride with friends but not if they destroy your training plan
• Don’t avoid the training session you are weak at; it is there for a reason!
• Don’t be tough on yourself if you have a bad session
• In each session start moderately, progress firmly and finish strong!
• Have a goal, visualize your goal and know why you are training.

TRIATHLON ADVICE
• Prepare your kits the day before and carry spares
• Fueling adequately before, during and after
• Don't do anything different on the day than you did before
• Favour comfort over speed if you are new to long distances
• Draft where it is possible and legal
• Relax the last few mins before coming into transition
• Pace hills ; dont race them

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 11:39
Training Load By Week
Average Weekly Training Hours: 11:39
Average Weekly Breakdown

SWIMLAB / SWIMLABTEAM.ES

With over 15 years of academic, training and competitive experience, SWIMLAB shares a training method that leads you to project your goals and archieve them.
With my sportings experience in SWIMLAB, we adapt your time and space to training, standing out for being a full time team and the complete disposal of the innovative athlete, as the aplication of new training methods.
LIVE THE SWIMLAB EXPERIENCE...

*Degrees available to the interested.

Back to Plan Details

Sample Day 1

0:55:00
2600m
58.7TSS
Lap Swimming

4 x 150

fins 50 crol, 50 frontal kick , 50 back x 5´´ rec.


200 continuos kick + board + fins

4 x 50 Z3 in 55´´ RD

5 x 100 at race pace 1500 x 15´´ rec.

600 Z1-Z2 don´t stop swim...

100 back/ crol

200 continuos kick + board + fins

200 transfer crol

Sample Day 1

0:30:00
16.5TSS
Reco Run

Run in Z1 on a flat, soft surface. VERY easy. Embarrassingly slow

Sample Day 2

0:42:00
53.2TSS
Fitness Test: FTP and Threshold HR

This fitness test helps you to set your power or heart rate thresholds for Training Peaks.

Warm Up:
12 mins in Z2,
5 x (15 secs in Z4 + 45 secs easy in Z2).

Main Set:
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.

Warm Down:
5 mins in Z2.

Note: Alternatively, if you have a bike training device with its own "FTP" test protocol, you could use that instead.

TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.

Sample Day 3

0:45:00
2000m
45TSS
Down at T-time

Down Ladder at T-time (Short Set).


100 swim
100 superman
100 swim
100 superman

400 at T-time.
50 easy.
350 at T-time.
50 east.
300 at T-time.
50 easy.
250 at T-time.
50 easy.
200 at T-time.
50 easy.

200 back

Total—2000

Sample Day 4

1:00:00
87.7TSS
Tempo + TEST 5kms

Aerobic Time Trial.

Warm-up about 15 minutes ( 3kms )

5 kms low Z4
Exactly! Time? don´t push too hard...

Cool down in heart rate zone 1. 2-3 kms

Sample Day 4

1:00:00
30.3TSS
Recovery Spin

regenerative ride ... accumulate volume and relax fibers, adding new blood to accelerate recovery process...

Sample Day 6

0:45:00
1900m
45TSS
Swim Test: Critical Swim Speed (CSS)

This test will determine your Critical Swim Speed. Enter this in your TrainingPeaks settings (see below) to see the planned distance and duration for all swim workouts.

Warm up:
300 back / crol.
4 x (25 Z4 + 25 FS Z2 x 20´´ rec.).

-----------
TEST*:
1 x 400 FS maximal effort time trial, record time,
1´recovery
100 back / crol.

2´ recovery.
1 x 200 FS maximal effort time trial, record time,
1´recovery
100 back / crol.
2´ recovery.
-----------

Warm Down:
600 Choice in Z2.

Base Triathlon 12 weeks Intermediate / Advanced (English Version)

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