Nick Harris British Triathlon Federation level 3 Coach, Training Bible Master endurance coach
This base training long distance triathlon 140.6 plan will provide you with the foundations of the aerobic training period, which is characterised by increasing volume, performed at relatively low intensities. This phase has a strong emphasis on general conditioning, and physical, mental and technical skills such as working on your swim technique, improving your cycling efficiency, or working on running cadence or technique
Reasons for base aerobic training over the winter months
We're going to be going over the physiological adaptations from training aerobically in zones 1 in this article:
Zone 1 Improvements:
Lung capacity and breathing frequency
Stroke volume of heart increases
Cardiac output increases
Heart size increases
Plasma volume expands
Blood flow distribution (shunting)
Heart rate decreases (average)
Inspiratory muscle oxygen cost reduced
Systolic blood pressure reduced
Capillary density increased
Fuel use (favours fat metabolism)
Mitochondrial size and number
Muscle fibre type shifts to type 1
Increase in muscle fibre cross sectional area. Plasma free fatty acid use increases as duration increases
Are you working on all of these areas in your base training period? If not then you could well do with a coach
What are the benefits of training in zone 2 to build your aerobic engine and base fitness?
Zone 2 heart rate power or pace is the intensity that builds aerobic endurance. Go higher than zone 2 and you start to develop anaerobic endurance systems . Go lower than this and you are not working hard enough to challenge the aerobic systems
By the end of the base period you should swim bike and run faster than you did at the start of the base period.
Mark Allen (6x hawaii world champs winner) used a hr as the upper limit of 155 bpm of his running intensity - that's his zone 2! When he first started he was running an 8:15 per mile pace (5:09/ km).
Within a year he was running 5:20 per min mile (3:20 per km) wow! at the same heart rate. He had become 35 per cent faster without working any harder.
Level 3 British Triathlon Coach
Training Bible Master Endurance Coach
Training Peaks Level 1 Coach
Level 3 Personal Trainer
TRX Instructor
This plan is designed by Nick Harris Head coach for Speedy Swimming, (BTF level 3, STA level 2 swim teacher, Master endurance coach Training Bible UK) who specialise in teaching triathletes and swimmers. This plan encapsulates all of Nicks training, racing and coaching experience of many open water triathlons, long triathlon events, his swim skills and drills teaching methods and from completing the Dart 10km Swim in Devon.
Nick is a Level 3 British Triathlon Coach with 18 years’ experience and has worked as a Master Endurance Coach with Training Bible Coaching UK. He is also a TrainingPeaks Level 2 Accredited Coach and has served as a Regional Development Coach for British Triathlon in the South East.
Alongside his online coaching, Nick runs Speedy Swimming, specialising in 1-2-1 front crawl technique lessons, endless pool video analysis, swim clinics, and group swim sessions.