Olympic Base Period (Over 50) 10-12hrs/wk.

Average Weekly Training Hours 09:42
Training Load By Week
Average Weekly Training Hours 09:42
Training Load By Week

This 12-week plan guides the OVER 50-year-old, intermediate (more than 1 year in the sport), 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. Start this plan 20 to 24 weeks before your first A-priority race. To start this plan you should be able to swim, bike or run about an hour. Weekly hours range from 10 to 12 with 7-hour rest and test weeks every third week which help to gauge your progress. The plan is simple to follow using every day language to make your training easy. Your swim, bike, and run training zones (heart rate, power, and pace) 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.)

Sample Day 1
1:00:00
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 2
0:45:00
Continuous Swim.

Continuous Swim.
You may substitute a similar masters swim session for this workout.
WU: 5-minute swim with your choice of drills and swims. Focus on how well you do the drills, not on how fast.
Set #1 scull front, set #2 scull chest, set #3 scull back. How to do sculling drills video: https://www.youtube.com/watch?v=Hm2SbWU6Raw.
3 sets of 4 x 50 done as 25 scull, 25 moderately fast emphasizing form. (10sec rest between 50s)
MS: Using the “feel” for the water you just developed:
2 x 500 swim (1min rest between) at moderate/aerobic effort.
(1min)
Swim 400 moderate effort.
CD: 5 minutes of easy swimming.
Total: 2000+

Sample Day 2
0:45:00
Basic Strides.

Basic Strides.
(This is best outdoors but may be done on a treadmill). Warm up for about 10 minutes. Then run 4-5x20 seconds fast on a soft, gentle downhill (such as in a park). Run at approximately 400m race pace--not quite all out speed. Hold back a little. Relax. Walk (yes, "walk") back to start point for each recovery. Run easily in zone 1 to cool down to complete the planned workout duration. Go to http://trainingbible.com/Resources/ (scroll down to "Videos") to see an example of good running technique. Notice that the runner is NOT landing on his heels or his toes. His foot is flat at foot strike.

Sample Day 3
0:30:00
Isolated Leg Training.

Isolated Leg Training.
Isolated Leg Training (ILT) on an indoor trainer. After warming-up 10-15 minutes alternate 20 to 60 seconds pedaling with 1 leg/foot only--the other resting on a chair by the trainer. Get a total of 7-10 minutes of ILT on each leg in this workout. Alternate legs as you feel like it. Pedal with a comfortably high cadence. Focus on eliminating the dead spot at the top of stroke by pushing your toes forward in shoes at the top with your heel slightly raised. Heart rate and power are not important for this ride since you are training the nervous system.

Sample Day 3
1:00:00
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 4
0:45:00
100s + Short Time Trial.

100s + Short Time Trial.
You may substitute a similar masters swim session for this workout.

WU: Start slow and gradually build pace/effort.
2 x 150 easy each done as 50 pull buoy, 25 drill (your choice), 50 swim.
25 drill.
3 x 50 (10sec rest between) moderate effort.
MS:
4 x 100 at T-pace (10sec).
300 time trial.
CD:
2 x 150 easy each done as 50 pull buoy, 25 drill (your choice), 50 swim.
25 drill.
Total: 1450

Sample Day 4
0:30:00
Basic Strides.

Basic Strides.
(This is best outdoors but may be done on a treadmill). Warm up for about 10 minutes. Then run 4-5x20 seconds fast on a soft, gentle downhill (such as in a park). Run at approximately 400m race pace--not quite all out speed. Hold back a little. Relax. Walk (yes, "walk") back to start point for each recovery. Run easily in zone 1 to cool down to complete the planned workout duration. Go to http://trainingbible.com/Resources/ (scroll down to "Videos") to see an example of good running technique. Notice that the runner is NOT landing on his heels or his toes. His foot is flat at foot strike.

Joe Friel
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Joe Friel Coaching

An endurance coach since 1980, Joe Friel has worked with triathletes and cyclists from all over the world helping them achieve their race goals. He also trains coaches around the world and has consulted with national federations and national Olympic team coaches. Coach Friel offers personal camps, and seminars for clubs and teams, and consults with professional athletes. He is currently not accepting one-on-one coaching clients.