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5150 Triathlon Base Training Plan (v6.11/10)

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5150 Triathlon Base Training Plan (v6.11/10)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

MultiSportCoaching.co.za

All plans by this Coach

Length

10 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Who is this training plan for?

This Training Plan is aimed at the triathlete who wants train for an Olympic Distance Triathlon race but is limited to between 6 and 10 hours of training per week.

IM Triathlon Distance = 1.5km swim, 40km bike, 10km Run.

Why use this training plan?

Base training is perhaps the single most important training phase of the year. Many athletes never reach their full potential because they neglect this critical phase of training

This training plan should form the first phase of your preparation and is meant to improve your aerobic fitness and sport-specific strength.

Base training prepares your body for the the rigours of the next training phases which will include more training Volume and Intensity.

What can you expect?

This plan starts at 6 hours and 02 minutes builds up to a maximum of 9 hours and 50 minutes per week.

Week 1: Test Week
Weeks 2 to 5: Block 1 of Base Training
Weeks 6 to 9: Block 2 of Base Training
Week 10: Re-test Week

What monitoring equipment do you require to get the most out of this training plan??

A heart rate monitor is essential for cycling and run sessions as the training zones are expressed in %MHR (%Max Heart Rate)

Access to Facilities
For the Swim Test, access 25m or 50m swimming pool is necessary.
For the Bike Test, an indoor trainer or WattBike would be great, but access to a flat continuous riding circuit will suffice.
For the Run Test, access to a flat 5km running route or circuit.

What is included with the training plan?
Included with this plan are sport-specific flexibility and core strength plans.
Access to our FREE training tools to help you set up your training zones accurately.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
180m 900m
Run x2
01:50:00 01:35:00
Bike x2
03:49:00 02:45:00
Brick x1
01:22:00 01:50:00
Day Off x1
—— ——
Strength x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Swim
180m 900m
Run
01:50:00 01:35:00
Bike
03:49:00 02:45:00
Brick
01:22:00 01:50:00
Day Off
—— ——
Strength
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Coach Shamus

multisportcoaching.co.za

Mission statement.
To have a positive impact on the athletic performances of as many athletes as we can reach whether it be as small as a tweak of a program schedule or as massive as the total transformation of a life.

Company History
Established in 1993 we have grown from a handful of local elite triathletes on “cut-and-paste” plans to a network of athletes of varying abilities around the world being remotely coached with individualised training programs.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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