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Triathlon, Pandemic Ride Inside, Base Maintenance, Bike Power, 4 Weeks

Author

Joe Friel

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Length

4 Weeks

Plan Specs

triathlon half ironman

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Plan Description



 
Maintain your fitness while in Coronavirus shelter-in-place by following this 4-week triathlon plan by Joe Friel, best-selling author and internationally recognized endurance coach.
 
• While listed as a "half-distance" plan on TrainingPeaks, it may be used for any race distance to maintain fitness.
• Plan is intended for triathletes to maintain strength and bike fitness during the pandemic.
• Plan is for 4 weeks of Base training, to be repeated until shelter-in-place ends.
• Receive a follow-up email from Joe with more information on the plan (must provide email address at time of purchase).
 


 
“Joe Friel’s wealth of knowledge in triathlon is astounding.” —Siri Lindley, triathlon world champion
 
“Joe Friel is one of the world’s foremost experts on endurance sports.” Outside magazine
 
“Thank you for putting together such great half-distance training plans. This has given me great confidence that my half goal is attainable, and it’s thanks to the fitness I’ve gotten by sticking to your plan! —Justin, amateur athlete
 


 
This triathlon Base plan was designed by Joe Friel using the principles from The Triathlete's Training Bible. Having this book handy will help with many of the workouts presented in the training plan but is not necessary.
 

Who is this plan for?


This plan is intended for the triathlete who is currently following shelter-in-place due to the Coronavirus and has an indoor bike trainer, either a basic or smart trainer. The purpose is to maintain your Base fitness (aerobic endurance, speed skills, muscular force, and muscular endurance) until able to get to a pool and out on the road again. Repeat the 4 weeks of this plan as long as you need to. While fitness testing is included at the end of the 4 weeks it is unlikely that you will have become more fit, especially if you had been training steadily and seriously before the shelter-in-place order.
 

What is the weekly volume?


At first glance the weekly volume may look high, especially for indoor training. That's because there are several optional workouts each week. The actual volume is about 8 hours per week but varies slightly. Of course, for the highly fit athlete all of the workouts may be done, which increases weekly volume to about 13 hours. The fourth week's volume is reduced to allow for rest and recovery. There are no swim sessions. The run workouts are optional depending on whether you can run outdoors or have a treadmill. If neither, then do the "optional" bike workouts offered on those days. Strength workouts use body weight and an elastic band to build or maintain sport-specific strength. If you have access to a home gym then that is the better option.
 

Do you need any devices?


Besides an indoor bike trainer, you will need a heart rate monitor and a power meter to gauge the bike intensities of this plan. Run workouts, if you can do them, call for a heart rate monitor. The workouts use the TrainingPeaks “Workout Builder” so that they may be uploaded to a device such as a power meter. (For more information on compatible devices and apps and how to export the workouts, read this. However, it’s not necessary to upload the workouts in order to use this plan.)
 


After your event, please provide feedback on how this plan worked for you.
 
“Thanks again for your interest in my training plans, and I hope we all get back to normal training and racing soon.” —Joe Friel



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
7:41 hrs 1:30 hrs
3:22 hrs 1:30 hrs
1:30 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
7:41 hrs 1:30 hrs
3:22 hrs 1:30 hrs
1:30 hrs 0:30 hrs

Training Load By Week


Joe Friel

Joe Friel Coaching

An endurance coach since 1980, Joe Friel has worked with triathletes, cyclists, and runners around the globe. He trains coaches and assists various national federations and national Olympic team staff. He also consults with professional athletes and sports-related businesses. Coach Friel occasionally offers personal camps and seminars for clubs and teams. He has authored 17 books on training including the best-selling Training Bible series. For more info, go to his blog at www.joefrielsblog.com.

Sample Day 1

0:30:00
Muscular Force Training.

Muscular Force Development/ Maintenance.
Warm-Up 5-10 minutes on indoor bike. Then do 3 sets with 8-12 reps in each set of the following exercises. (This assumes you don't have access to weights. If you do follow weight lifting guidelines in Chapter 13 of The Triathlete's Training Bible, 4th edition, or go here https://joefrielsblog.com/muscular-force-training-for-triathlon/.)

Exercises:
A. Push-ups.
B. 1-leg squats OR lunges with knee touching floor OR step-ups to mid-shin to knee-height bench/stool/chair/etc.
C. Planks (30-90 seconds).
D. Single-arm, bent over rows with strong elastic band (emphasize catch as shown in Triathlete's Training Bible 4th edition).

Cool down 5-10 minutes spinning on a indoor bike in an easy gear/resistance at high rpm. Stretch gently after.

Sample Day 2

1:00:00
80TSS
ME1. Cruise Intervals 4-5x6 minutes 1h HR.

DO THIS IF YOU CAN RUN OUTDOORS OR ON A TREADMILL: Tempo intervals. Warm up well. Then 4-5 x 6 minutes. Build to zone 3 heart rate on each. 2 minute walk/jog recovery intervals between. Relaxed form! Listen to breathing.

Sample Day 2

1:30:00
73.5TSS
AE1. Easy Ride 1.5h Power..

Ride in power zones 1-2, but mostly zone 1 on your smart trainer on a flat virtual course or on a basic indoor trainer. Low effort--light on pedals. Comfortably high rpm.

Sample Day 3

1:30:00
84.4TSS
ME2. Tempo Intervals (5x6min) 1.5h power.

Ride 1 hour and 30 minutes on your smart trainer on a virtual flat course or on a basic indoor trainer. After about 45 minutes of warm up do 5 x 6 minutes at power zone 3 in aero position (90-second easy recovery spins in zone 1 between intervals).

Sample Day 3

0:30:00
Muscular Force Training.

Muscular Force Development/ Maintenance.
Warm-Up 5-10 minutes on indoor bike. Then do 3 sets with 8-12 reps in each set of the following exercises. (This assumes you don't have access to weights. If you do follow weight lifting guidelines in Chapter 13 of The Triathlete's Training Bible, 4th edition, or go here https://joefrielsblog.com/muscular-force-training-for-triathlon/.)

Exercises:
A. Push-ups.
B. 1-leg squats OR lunges with knee touching floor OR step-ups to mid-shin to knee-height bench/stool/chair/etc.
C. Planks (30-90 seconds).
D. Single-arm, bent over rows with strong elastic band (emphasize catch as shown in Triathlete's Training Bible 4th edition).

Cool down 5-10 minutes spinning on a indoor bike in an easy gear/resistance at high rpm. Stretch gently after.

Sample Day 4

1:00:00
65.8TSS
SS2. 6-8 Strides count steps 1h RPE.

DO THIS IF YOU CAN RUN OUTDOORS OR ON A TREADMILL: Advanced strides (this is best outdoors but may be done on a treadmill). Warm up with easy running for 15-20 minutes. On grass or other soft surface run fast 6-8 times for 30 steps each time counting only left- (or right-) foot steps. Goal = 19-20 seconds for 30 steps. That means you're running at around 90 rpm. Focus on one aspect of your form (such as foot placement) on each stride. For an outdoor run only: During the recoveries skip 60 times - 30 skips each leg alternating. Also include walking in recoveries. (See The Triathlete's Training Bible for details on skipping.) If done on a treadmill: walk for 90 seconds after each stride (YES, walk!). Cool down in zone 1 to finish off the planned duration for this workout.

Sample Day 4

1:30:00
73.5TSS
AE1. Easy Ride 1.5h Power.

Ride in power zones 1-2, but mostly zone 1 on your smart trainer on a flat virtual course or on a basic indoor trainer. Low effort--light on pedals. Comfortably high rpm.

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