12 weeks Ironman Triathlon base phase

Average Weekly Training Hours 13:11
Training Load By Week
Average Weekly Training Hours 13:11
Training Load By Week
Sample Day 1
0:30:00
Base building

On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.

Sample Day 1
1:00:00
AA, 3-4 sets

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 START (above), WORKOUT DESCRIPTIONS or TRAINING, PRINTABLE VIEW OF WORKOUTS or see Joe Friel''s Training Bible book.

Sample Day 2
1:00:00
Trainer or road--Spin-ups

Spin-ups. Slowly spin-up to max rpm over 30 seconds. When you begin to bounce, back off and then hold it for several seconds. Recover completely and repeat several times. Stay RELAXED!

Sample Day 2
1:00:00
100m swim drills

Warm up 400m with every 4th length as back crawl. MS: 100m of each drill below with 30 secs recovery. 100m easy FC in between drills glide sculling under elbows 4x25m 10 rest fists alternating fists O ring reaching over a barrel CD: 200m mixed strokes as 50m each of BC /BR /FC /kick

Sample Day 3
1:10:00
Base building

On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.

Sample Day 3
0:40:00
AA, 3-4 sets

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 START (above), WORKOUT DESCRIPTIONS or TRAINING, PRINTABLE VIEW OF WORKOUTS or see Joe Friel's Training Bible book.

Sample Day 4
1:40:00
Moderate effort, seated

Ride on rolling course. Big chain ring. Most of ride time in heart rate zone2-3. Seated on most hills.

Nick de Meyer
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Sound Coaching

Nick has been a Level 2 British Triathlon Coach for 10 years, and has been a master endurance coach with Training Bible Coaching UK in that time. He is also a Training Peaks Level 1 Coach, and formerly was a Regional Development Coach for the South East region for British Triathlon.

Alongside his online coaching business, Nick also runs Speedy Swimming which specialise in 1-2-1 front crawl technique lessons, endless pool swim video analysis, swim clinics and group swim sessions