Olympic Base Period (Over 50) HR 10-12hrs/wk.

Author

Joe Friel

All plans by this Coach

Length

12 Weeks

Typical Week

2 Strength, 3 Swim, 3 Run, 3 Bike

Longest Workout

1:05 hrs swim
2:00 hrs bike
1:30 hrs run

Plan Specs

triathlon olympic intermediate advanced masters hr based strength base period

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

This 12-week plan guides the OVER-50-year-old, intermediate to advanced Olympic-distance (S-1500m/B-40k/R-10k) triathlete through the Base period in preparation for moving up to the Build period. The only difference between this and the UNDER 50 plan by the same name is how often recovery weeks are scheduled. In this plan they are every third week. In the UNDER 50 plan they every fourth week.

This plan uses the principles described in Joe's Triathlete's Training Bible. Having this book handy will help with many of the workouts presented in this training plan.

Start this plan 24 weeks before your first A-priority race. To begin this plan you should be able to swim, bike or run about an hour each. Weekly hours range from 10 to 12 with 6-hour rest and test weeks every third week which help to gauge your progress. The plan is simple to follow using every day triathlon language to make your training easy. You will need a heart rate monitor for the bike workouts and also for the runs. Your swim, bike, and run training zones should be set before starting the plan. (For a detailed description of how to set your zones go to http://www.trainingbible.com/joesblog/2009/11/quick-guide-to-setting-zones.html.)

There is a similarly titled plan for the Olympic base period which uses a power meter on the bike. Look for the plans with "Power" in the title.

On day 1 of this plan you are provided with more getting-started information and Joe Friel's contact in case you have questions about your workouts.

The plan was created using the TrainingPeaks "Workout Builder" format. That means the workouts may be uploaded to a device (heart rate monitor, indoor trainer, etc) or third-party app to help you follow it precisely. The format also makes it easier to visualize what the workout will be like. For more information on compatible devices and apps and how to export the workouts from this plan to them go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export. (It's not necessary to upload the workouts in order to use this plan.)

Besides training hours this plan also forecasts what your Training Stress Score (TSS) will be for each workout. Of course, it's likely that your workout TSS will be somewhat different when you finish the ride. Besides workout duration, TSS also takes into account what the intensity of your ride was so it's a better predictor of performance gains than is workout duration.

When purchasing this plan if you check the box to share your email address with Joe Friel when prompted you will receive two follow-up emails from him with more information about your plan and you will also be able to contact him should you run into a problem. Your email address won't be used for anything else. Also, after your event please provide feedback on how this plan worked out for you.

NOTE: If in the first two (2) weeks after buying this plan you decide it isn’t the right one for you, contact Joe Friel (jfriel@trainingbible.com) and he will help you make the right choice and a swap - at no cost to you (assuming they are the same price).

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:33
Training Load By Week
Average Weekly Training Hours: 09:33
Average Weekly Breakdown

Joe Friel

Joe Friel Coaching

An endurance coach since 1980 Joe Friel has worked with triathletes, cyclists, and runners around the globe. He trains coaches and assists various national federations and national Olympic team staff. He also consults with professional athletes and sports-related businesses. Coach Friel occasionally offers personal camps and seminars for clubs and teams. He has authored 17 books on training including the best-selling Training Bible series. For more info go to his blog at www.jfrielsblog.com.

Back to Plan Details

Sample Day 1

0:45:00
Anatomical Adaptation (AA).

Anatomical Adaptation (AA).
Strength: After warming up on a stationary bike, treadmill, or other do 3-4 sets of Anatomical Adaptation (AA) phase. Cool down with 5-10 minutes of spinning on a stationary bike in easy gear/resistance at high rpm. For details turn to Chapter 13 in The Triathlete's Training Bible.

Sample Day 2

0:45:00
1554m
45.6TSS
AE1. Continuous Swim 1700.

You may substitute a similar masters swim session for this workout.

WU: 5-minute swim with your choice of drills and swims. Focus on how well you do the drills, not on how fast.
Set #1 scull front, set #2 scull chest, set #3 scull back. How to do sculling drills video: https://www.youtube.com/watch?v=Hm2SbWU6Raw
3 x (4 x 50 done as 25 scull, 25 moderately fast emphasizing form). (10sec rest between 50s)
MS: Using the “feel” for the water you just developed:
700 swim at moderate/aerobic effort.
(1min)
Swim 400 moderate effort.
CD: 5 minutes of easy swimming.
Total: 1700+

Sample Day 2

0:45:00
52.8TSS
SS1. 5 Basic Strides 45min RPE.

(This is best outdoors but may be done on a treadmill). Warm up for about 20 minutes. Then run 5x20 seconds fast on a soft, gentle downhill (such as on grass in a park or other soft surface). Run at approximately 400m race pace (RPE 9, or about pace zone 5b)--not quite all-out speed. Focus on run technique as discussed and shown in the drawings in Chapter 12 of The Triathlete’s Training Bible 4th edition. Hold back a little on each 20-second stride. You’re working on technique—not speed. Stay relaxed on each stride. Walk (yes, "walk") back to start point for each recovery. Run easily to cool down to complete the planned workout duration.

Sample Day 3

0:45:00
Anatomical Adaptation (AA).

Anatomical Adaptation (AA).
Strength: After warming up on a stationary bike, treadmill, or other do 3-4 sets of Anatomical Adaptation (AA) phase. Cool down with 5-10 minutes of spinning on a stationary bike in easy gear/resistance at high rpm. For details turn to Chapter 13 in The Triathlete's Training Bible. Or go here: http://www.trainingbible.com/bkp-all/pdf/Triathlon_Strength_Program.pdf.

Sample Day 3

0:45:00
45TSS
SS2. Isolated Leg Training 45min RPE.

Isolated Leg Training (ILT) on indoor trainer. After warm-up alternate 20-60 seconds with 1 leg/foot only--the other on a chair. Get a total of 7-10 minutes of ILT on each leg in this workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top. Since you're training the nervous system, heart rate and power are not important here. Effort should remain low (about 4-5 on 0-10 RPE scale.

Sample Day 4

0:45:00
1737m
42.2TSS
AE1. Moderate 100s/PDLC 1900y.

(You may substitute a masters swim workout.) WU: All easy.
100 swim, 100 drill (your choice), 100 pull buoy, 100 swim.
MS:
3 x 100 mod (10sec rest).
1 min rest.
3 x 100 mod (10sec).
1 min rest.
3 x 100 mod (10sec).
4 x 75 (20sec) done as 25 build, 25 fast, 25 easy.
CD: 300 easy swim.
Total: 1900

OR ALTERNATIVE PDLC SWIM (your choice)
For 30-45 minutes swim 25 repeats moderately fast while focusing on only Posture, Direction, Length, or Catch. (20-30sec rest after each)

Sample Day 4

0:30:00
34.8TSS
SS1. Basic Strides 30min RPE.

Basic Strides.
Basic strides (this is best outdoors but may be done on a treadmill). Warm up for about 10 minutes. Then run 4-5x20 seconds fast on a soft, gentle downhill (such as in a park). Run at approximately 400m race effort--not quite all out speed but close to it. Hold back just a little. Relax. Walk (yes, "walk") back to start point for each recovery. Run easily in zone 1 to cool down to complete the planned workout duration. Go to http://trainingbible.com/Resources/ (scroll down to "Videos") to see an example of good running technique. Notice that the runner is NOT landing on his heels or his toes. His foot is flat at foot strike.

Olympic Base Period (Over 50) HR 10-12hrs/wk.

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