Triathlon: 6 Week Foundation: Part 2 of 2

Author

Mark Saroni

All plans by this Coach

Length

6 Weeks

Typical Week

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

Longest Workout

0:50 hrs swim
3:30 hrs bike
1:30 hrs run

Plan Specs

triathlon olympic intermediate advanced masters multi day power based hr based pace 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.

OVERVIEW
This training plan is the second half of our 12 week foundation plan provided for athletes who may need a shorter foundation phase midseason or don't want to commit to a full 12 weeks. This plan is great for novice to advanced triathletes who want to build a solid base of strength and fitness during the offseason OR before purchasing a race specific training plan. The athlete should be able to handle 8-12 hours of training per week and plan to complete an endurance event of 2+ hours this season.

GOAL
In part 2 of our foundation phase, athletes will add some moderate intensity to workouts utilizing primarily sweetspot and run speed skills. 80% of intensity levels will stay remain low, Z1/Z2, but training duration and intensity will increase slightly.

BENEFITS
With this plan, athletes will maintain their aerobic fitness and lay the foundation for a successful season through consistent training in all three disciplines of swim, bike, and run that is heavily supported by skill work, mobility exercises, strength training, and force generation.

SUPPORT
Included with the purchase of this plan is email access to a Paragon Training coach for plan-specific questions. If you have a question about a training zone, term definition, or whether to switch a session within a week, you can email a coach and we will respond to you within 48 hours.

STRUCTURE
6 weeks preparatory with primary workout Intensity Factor (IF) not to exceed 0.60-0.72 IF (nothing above low aerobic), building intensity a bit each week.

REQUIREMENTS
Willing to shift primary focus from SBR activities to supporting activities of mobility, strength, skills, and force.
STRENGTH: Access to gym or equipment as described in the strength, stretching, and stability workouts.
Generally, this includes free weights, strength bands, foam rollers.
SWIM: Familiarity with the RPE (rating of perceived exertion) scale to track swim intensity. Swim equipment
as described in embedded drills and videos.
BIKE:
REQUIRED: Power meter;
OPTIONAL: pace & heart rate tracking, GPS device
RUN:
REQUIRED: Pace tracking (prefer GPS device)
OPTIONAL: Heart rate tracking (chest strap preferred), equipment as described in run workouts, generally bands and strength/stretching equipment
TESTING (Optional): After the first few weeks of the plan, perform field tests to determine swim FTP (threshold pace), bike FTP (threshold power), and run FTP (threshold pace and optional heart rate).

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:39
Training Load By Week
Average Weekly Training Hours: 10:39
Average Weekly Breakdown

Mark Saroni

Paragon Training

"Winning is a mindset, not a spot on the podium."

Mark is a full-time triathlon coach residing in San Antonio, Tx. He is dedicated to helping develop athletes and challenging them to pursue excellence in all facets of their daily life. He believes that a high-performance mindset is attainable for ALL athletes of ALL ability levels. Mark enjoys coaching swimmers, cyclists, runners, and triathletes who count sport as an integral part of their lives and assisting them in achieving their goals.

Back to Plan Details

Sample Day 1

0:50:00
1920m
25/50/75

WU: 200 easy swim

4x50 kick with flippers on :20 RI.
Odds on stomach/evens on your back. Streamline, no board.

4x50 swim w/ fins on :20 RI

MS:
8x
25 easy on :10 RI
50 moderate on :20 RI
75 FAST on :30 RI

200 pull w/ paddles at the end

CD: 100 easy

Sample Day 1

1:00:00
Strength : Session 1

WU:
Start foam roll, hip mobility and dynamic WU.
- HIP MOBILITY work :
- https://www.youtube.com/watch?v=FRmFiQ6lBn4
-Dynamic WU:
- https://www.youtube.com/watch?v=Dy3yB_I9FBA


3 x Trisets.
-10-15sec between each movement.
-1min between ROUNDS
-3-5 reps for each
First Triset.
--Goblet Squat
-- https://www.youtube.com/watch?v=mF5tnEBrdkc
--TRX row
--Plank for 6 PERFECT breathes.
--REST 30-60sec

Triset #2:
-Single leg dead-lift with KB or dumbbells
-- https://www.youtube.com/watch?v=bKJtlk71fqc
-Perfect push ups or alternating DB press
-band or cable column anti-rotation from a tall kneeling position : https://www.youtube.com/watch?v=uyuG51caYX8

Triset #3:
-Hip Bridges or weighted hip bridges
-perfect chin ups or assisted chin ups.
-ab wheel rollouts or farmers carry
--Move through each tri set in order, then onto the next triset.
WD:
-light static stretch + rehydrate and calories

Sample Day 2

1:00:00
46.2TSS
Z1/2 - 1 Hour Aerobic Ride

Aerobic ride at Zone 1 or Zone 2.
Cadence at 90+ RPM
Enjoy being on the bike

Sample Day 2

0:45:00
48.8TSS
Z5 - 1 Minute Fartleks

WU: 10-15min easy jog
20 yards each of butt kicks, high knees, A skips, B skips, foot taps, high knee taps
2x80 m strides


MS:
1 Minute reps at 100-120% of threshold pace w/ 1:30 recovery jog between.


CD: 10min easy

Sample Day 2

0:10:00
Hip Mobility/Stretching

Spend 10min doing these hip exercises.
https://www.youtube.com/watch?v=NG9qbvAN3gQ

Sample Day 3

1:12:00
65.1TSS
Z5: 90 Second Efforts

WU: 20min easy spin gradually pace and heart rate.


4x:30 "jumps" spinning your legs and power up really fast. Rest 1min between each.


MS: 90sec efforts w/ 2min rest between each. These are zone 5
RPE of 8-9


CD: 25min easy, easy spin

Sample Day 4

1:10:00
93.7TSS
Z2 - 70 Min steady run

Steady endurance run at Z1-Z2 HR RPE 2-4 Complete some active stretching beforehand. Good form and posture throughout run. Monitor cadence. Supplement with hydration and calories if over 75min. Recovery: rehydrate, carb/protein mixture, stretch/foam roll/ice bath if necessary.

Triathlon: 6 Week Foundation: Part 2 of 2

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