Advanced 5150 Triathlon Base Program - 10 weeks (V3.22)

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 12:35

%FTP based program

This Training Program is aimed at the Advanced 5150 Triathlete who wants to build a solid aerobic base before moving to the build phase of training.
The program is 10 weeks long and includes 1 Test Week, 8 Training Weeks and 1 Re-Test Week.

Training time builds from 11 hours and 55 minutes to a maximum of 15 hours and 45 minutes.

After completing the field tests in the first and last weeks, submit your results via https://multisportcoaching.co.za/performance-data.
Your training zones will be calculated and emailed to you.
(This is a free service.)

Requirements for this program:
Swim - 25m or 50m swimming pool
Cycle - an indoor trainer or Wattbike for your FTP testing
Run - access to a 5km running route for your time trial

As the program is a %Threshold Heart Rate based program, you need to have a Heart Rate Monitor.
We wholeheartedly (See what we did there?) recommend the POLAR brand.

When participating in an endurance training program, you should always include Flexibility and Core Training sessions.
A Basic Flexibility program is available for download with this program.
A Basic Core Strength program is also available for download with this program.

Sample Day 1
1:02:00
63.8TSS
Run Test - 5km TT

Download attached PDF
WU: (Warm Up)
8 mins Z1
5 mins Z2
3 mins Z3

30 secs Strides (start at a slow pace, build up to fast - not sprint - pace)
1 min walk
Repeat 4 times.

MS: (Main Set)
Run 5km as hard as possible at a pace you can maintain for the entire TT (Time Trial)

LD: (Loosen Down)
10 mins Z1


*record time and average heart rate for the 5km TT
**record a split time and average heart rate for each km

Enter your test data here:
https://multisportcoaching.co.za/performance-data/

Sample Day 2
1:00:00
40TSS
Bike Endurance 1.10603

WU:
10 mins Z1

MS:
45 mins Z2

LD:
5 mins Z1

Sample Day 3
0:45:00
2000m
Swim Test - CSS Test

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

*Record your total time for the 400m TT
**Record your 100m splits if possible

*Record your total time for the 200m TT
**Record your 100m splits if possible

Submit your data here:
https://multisportcoaching.co.za/performance-data/

Sample Day 4
0:30:00
20TSS
Run Endurance 1.10300

WU:
10 mins Z1

MS:
15 mins Z2

LD:
5 mins Z1

Sample Day 5
1:15:00
69.7TSS
Bike Test - 20 min FTP

Download the PDF attached

WU:
20 mins Z1
1 min Z5 "wind up's"
1 min Z2 between (100 RPM pedal cadence)
repeat 3 times

4 mins Z1

MS:
5 mins Z4 (a good solid effort)
10 mins Z1
20 mins Z4 (TT effort keeping control, hard but steady so that you can complete the last 5 mins with an all out effort)

LD:
10 mins Z1

*record your Max and Average heart rate for the 20 min TT
**record your Max and Average power for the 20 min TT
***record your Heart Rate, Power and distance at 5 mins, 10 mins, 15 mins and 20 mins of the 20 min TT.

Submit your data here: https://multisportcoaching.co.za/performance-data/

Sample Day 6
2:00:00
80TSS
Bike Endurance 1.11206

WU:
10 mins Z1

MS:
1 hour 40 mins Z2, up to 88% FTP on the hills

LD:
10 mins z1

Sample Day 8
0:50:00
2500m
Swim Form 3.10502

WU: @ Warm Up Pace
300m swim
300m pullbouy
300m kick

MS: @ Aerobic Pace
13 x 100m (25m kick no board, 50m Catch Up drill, 25m swim) @ Aerobic Pace

LD: @ Warm Up Pace
300m easy swim

Coach Shamus
|
multisportcoaching.co.za

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.