113 Middle Distance Intermediate Base Build Triathlon Plan
Author
Pinnacle Multisports
All plans by this CoachLength
12 Weeks
Plan Specs
triathlon half ironman beginner intermediate advanced time goal hr based pace based
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Still have questions about this plan?Plan Description
This is a Base Build Plan for an athlete wanting to progress to do a middle distance triathlon.
To start this plan you should be able to swim 1 hour, bike 1.5 hours, and run 1 hour.
Over 12 weeks you will increase your weekly volume from about 9.5 hours to 14 hours including 3 swims, 2 to 4 bikes, 3 to 4 runs, and 1 to 2 strength workouts each week. The exceptions are the R&R weeks every fourth week with volume significantly reduced for 4 to 5 days and self-testing at the end of the week to measure progress.
The plan uses common language to describe the workouts and is easy to follow. By the end of 12 weeks you will have excellent Base fitness and be ready for moving on to you race plan and your A-Race, 113 km middle distance triathlon
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
|
3:16 hrs | 2:00 hrs |
|
|
2:34 hrs | 1:15 hrs |
|
|
3:51 hrs | 4:15 hrs |
|
|
1:17 hrs | 1:00 hrs |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
3:16 hrs | 2:00 hrs | |
|
|
2:34 hrs | 1:15 hrs | |
|
|
3:51 hrs | 4:15 hrs | |
|
|
1:17 hrs | 1:00 hrs |
Training Load By Week
Sample Day 1
BT: Warm up 5-10 minutes. Then 3-4 sets of MS. Cool down 5-10 minutes spinning in easy gear/resistance at high rpm. For details go to www.TrainingBible.com and click on FREE RESOURCES and then on TRAINING WORKOUTS. Or turn to Chapter 13 in The Triathlete's Training Bible.
Sample Day 2
(You may substitute a masters swim workout.) WU: 100 swim easy, 50 kick easy, 100 swim moderate, 50 kick moderate, 100 swim build speed, 50 kick build speed.
MS: For the first set decrease times with each work interval. All aerobic—easy breathing.
4 x 100 (10”) moderate.
Rest 2 minutes.
Kick 300 steady.
6 x 25 relaxed speed (15”).
CD: 200 easy swim.
Total: 1500
Sample Day 2
Strides (this is best outdoors but may be done on a treadmill). 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 3
Isolated Leg Training (ILT) on indoor trainer. After 20 min warm-up, then 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 4
(You may substitute a masters swim workout.) WU: 100 swim easy, 50 kick easy, 100 swim moderate, 50 kick moderate, 100 swim build speed, 50 kick build speed.
MS: For the first set decrease times with each work interval. All aerobic—easy breathing.
4 x 100 (10”) moderate.
Rest 2 minutes.
Kick 300 steady.
6 x 25 relaxed speed (15”).
CD: 200 easy swim.
Total: 1500
Sample Day 4
On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence. (This is best outdoors but may be done on a treadmill).
Sample Day 5
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 www.TrainingBible.com and click on FREE RESOURCES and then on TRAINING WORKOUTS. Or turn to Chapter 13 in The Triathlete's Training Bible.