Intermediate 226km Triathlon Base Program 2.0 - 10 weeks
Author: MultiSportCoaching.co.za
Length: 10 Weeks
Tags: triathlon, ironman, intermediate, masters, multi day, hr based, tss based, base period
Typical Week: 2 Other, 2 Run, 3 Bike, 3 Swim, 1 Brick, 1 Strength
Longest Workout:
0:45 hrs swim
3:00 hrs bike
1:30 hrs run
Event:
Intermediate 226km Triathlon Base Program 2.0 - 10 weeks
Author: MultiSportCoaching.co.za
Length: 10 Weeks
Tags: triathlon, ironman, intermediate, masters, multi day, hr based, tss based, base period
Typical Week: 2 Other, 2 Run, 3 Bike, 3 Swim, 1 Brick, 1 Strength
Longest Workout:
0:45 hrs swim
3:00 hrs bike
1:30 hrs run
Event:
Intermediate 226km Triathlon Base Program 2.0 - 10 weeks
Intermediate 226km Triathlon Base Program 2.0 - 10 weeks
3.8km swim, 180km cycle, 42,2km run (226km)
This Training Program is aimed at the Intermediate 226km Triathlete who wants to build a good aerobic base before the Pre-Season phase of the training year.
This program is 10 weeks long: 1 Test Week, 8 Training Weeks, 1 Re-Test Week.
Training time builds from 9 hours and 30 minutes in the 1st training week to a maximum of 11 hours and 55 minutes in 8th training week. After completing the tests in the Test Week, please email your results to test@multisportcoaching.co.za . Your training zones will be calculated and emailed to you.
This is a free service.
After completing the tests in the Re-Test Week, please email your results to test@multisportcoaching.co.za . Your training zones will be adjusted.
This is also a free service.
Requirements for this program – You will need to have access to a 400m running track and Swimming Pool in the Test and Re-Test Weeks.
As the program is Heart Rate based, you have to have a Heart Rate Monitor. We whole-heartedly (See what we did there?) recommend the POLAR brand.
You should also include Flexibility and Core Training sessions when doing Endurance training.
A Basic Flexibility program is available for download with this program.
A Basic Core Strength program is also available for download with this program.
Download the attached PDF document for instructions on how to complete this test.
WU:
10 mins Z1
MS:
45 mins MAF
LD:
5 mins Z1
Download the PDF attached
WU:
20 mins easy
3 x 1 min "wind up's" with a 1 min easy between (100 RPM pedal cadence)
5 mins easy spin
MS:
5 mins all out (hard at first, but not so hard that you can't complete the effort)
10 mins easy
20 mins TT effort (like the previous 5-minute all out effort, keep in control, hard but steady, you don't want to over cook it and die at the end)
LD:
15 mins easy spin
WU:
10 mins Z1
MS:
15 mins MAF
LD:
5 mins Z1
Download attached PDF
WU: (Warm Up)
200m swim long and easy
200m kick with a board
200m swim at a medium pace
100m kick with a board
6 x 50m building to race pace on 60 secs
Rest 1 min
MS: (Main Set)
400m Time Trial
Rest 1 min
200m swim long and easy
Rest 1 min
200m Time Trial
LD: (Loosen Down)
200m swim long and easy
90 mins MAF
WU:
200m swim
200m pullbouy
200m kick
MS:
11 x 100m (25m kick no board, 50m Catch Up drill, 25m swim)
LD:
200m easy swim
I have been an active participant for almost 40 years.
I have competed in the World Championships at an age group level in 1993 & 1994. In 1995 was an Elite for Olympic Distance triathlon.
I was also selected for duathlon and long distance triathlon.
Represented Polar Heart Rate monitors for 5 years, so the measure of all my training programs is Heart Rate based.
First qualified as a coach in 1993.
I studied Human Movement Science at the University of Pretoria 1991 to 1994.