This is a 12-week intermediate Base building program is for an athlete that is about to start half Ironman training and is looking to bring over a strong base. Athlete should be comfortable swimming 2000 yards with breaks, bike for 75 minutes, and run for 40 minutes.
This program consists of
- 5-7 hours of trainings
- Weeks build, 1 week adaptation/recovery week
- Strength training sessions
- An average of 2 swims, 3 runs, 2 bikes, and 2 strength training sessions per week
- Brick workout sessions
- At the end of this program you will be swimming up to 2300 yards, running up to 1 hour, and bike for 90 minutes
Key:
Pull: With buoy and paddles
EZ: easy
Cruise: moderate pace
Descend: from slow to fast
Kick: With kickboard
QUESTIONS: Please contact USAT LEVEL 2 coach Kelsey Ramberg at coachramberg@gmail.com
I'm Kelsey a USAT Level 2 coach, 80/20 Endurance, Ironman University coach, and a 5x Ironman finisher including Kona.
I coach endurance athletes from beginner to advanced but my specialty is coaching women who want to train smarter by understanding their own physiology. Hormonal fluctuations, cycle syncing, fueling for women's bodies, recovery differences, aren't side notes in my coaching, they're central to it. Women who train with me stop fighting their bodies and start working with them.