Advanced 5150 Triathlon Base Program - 16 weeks (V3.22)

Author

MultiSportCoaching.co.za

All plans by this Coach

Length

16 Weeks

Typical Week

2 Other, 3 Run, 3 Bike, 3 Swim, 1 Brick, 1 Strength

Longest Workout

0:50 hrs swim
3:35 hrs bike
1:50 hrs run

Plan Specs

triathlon olympic advanced multi day tss based 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 Training Program is aimed at the Advanced 5150 Triathlete who wants to build an exceptional aerobic base before moving to the build phase of training.
This is a %THR based program.

The program is 16 weeks long and includes 1 Test Week, 8 Training Weeks and 1 Re-Test Week, 5 Training weeks, 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.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 12:58
Training Load By Week
Average Weekly Training Hours: 12:58
Average Weekly Breakdown

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.

Back to Plan Details

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

Advanced 5150 Triathlon Base Program - 16 weeks (V3.22)

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