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

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

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.

Sample Day -53
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 -51
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 -48
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 -46
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 -44
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 -37
0:45:00
Max Transition (MT).

Max Transition (MT).
Strength: After warming up do 3-4 sets of Max Transition (MT)-- 10-15 reps with heavier loads than in AA. Cool down 5-10 minutes by spinning. 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 1
0:30:00
Strength Maintenance (SM).

Strength Maintenance (SM).
Warm-Up 5-10 minutes. Then do 2 sets of Strength Maintenance (SM) weight lifting. First set is light - 12 reps with 15 repetition max (RM - a load you can only lift 15 times) load. Second set is heavy - 3-6 reps with 6RM load. Cool down 5-10 minutes spinning on a stationary bike in an easy gear/resistance at high rpm. This should be a brief workout. 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

Joe Friel
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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 16 books on training including the best-selling Training Bible series. He is currently not accepting coaching clients.