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Base Triathlon 12 weeks Novice / Intermediate (English Version)

Author

SWIMLAB / SWIMLABTEAM.ES

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Length

12 Weeks

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Plan Description

Begin with a short and gradual charge 7 h 40´ in the firts week and gain up to 11 h 55´ in the week 11 ... gain confidence and solid base for novice and masters triathletes in all the distances ....


TRAINING TIPS AND ADVICE
• Establish a regular workout routine
• If the weather is bad, train indoors but don’t skip entirely
• Ride easy on easy session days (probably easier than you think)
• By all means ride with friends but not if they destroy your training plan
• Don’t avoid the training session you are weak at; it is there for a reason!
• Don’t be tough on yourself if you have a bad session
• In each session start moderately, progress firmly and finish strong!
• Have a goal, visualize your goal and know why you are training.

TRIATHLON ADVICE
• Prepare your kits the day before and carry spares
• Fueling adequately before, during and after
• Don't do anything different on the day than you did before
• Favour comfort over speed if you are new to long distances
• Draft where it is possible and legal
• Relax the last few mins before coming into transition
• Pace hills ; dont race them



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swimx3
2:29 hrs 1:00 hrs
Runx3
2:30 hrs 1:25 hrs
Bikex3
4:21 hrs 3:15 hrs
Strengthx1
0:27 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
Swim
2:29 hrs 1:00 hrs
Run
2:30 hrs 1:25 hrs
Bike
4:21 hrs 3:15 hrs
Strength
0:27 hrs 0:30 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

SWIMLAB / SWIMLABTEAM.ES

With over 15 years of academic, training and competitive experience, SWIMLAB shares a training method that leads you to project your goals and archieve them.
With my sportings experience in SWIMLAB, we adapt your time and space to training, standing out for being a full time team and the complete disposal of the innovative athlete, as the aplication of new training methods.
LIVE THE SWIMLAB EXPERIENCE...

*Degrees available to the interested.