12 weeks Ironman Triathlon base phase

Average Weekly Training Hours 13:14
Training Load By Week
Average Weekly Training Hours 13:14
Training Load By Week
Sample Day 1
0:30:00

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

Sample Day 1
1:00:00

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

Swim several long, easy sets. Focus on form. Count strokes per length trying to reduce them with efficient technique. Cadence should be in the range of 45-55 strokes per minute.

Sample Day 2
1:00:00

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 3
0:40:00

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 3
1:10:00

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

Sample Day 4
1:00:00

Masters. Concentrate on form--NOT fitness! Consider moving to a slower lane.

Nick de Meyer
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Sound Coaching

Online coaching using Training Bible coaching methods of periodisation & training

I'm a master endurance coach with Training Bible Coaching UK

Open Water swimming coaching Shepperton lake in Surrey

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1-2-1 swim coaching for triathlon at an Endless Pool in Chertsey Surrey

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