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SuperFly Coaching - Olympic Base Period (Intermediate/OVER age 50) 10-13hrs/wk

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SuperFly Coaching - Olympic Base Period (Intermediate/OVER age 50) 10-13hrs/wk


SuperFly Coaching

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12 Weeks

Plan Description

This 12-week plan guides the OVER 50-year-old, intermediate, Olympic-distance 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 plab they every fourth week.

It uses the principles described in The Triathlete's Training Bible. This plan should be started 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 13 with 6.5-hour rest/test weeks which help to gauge your progress. The plan is simple to follow using every day language to make the science of training easy.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
02:10:00 01:00:00
Run x3
02:35:00 01:30:00
Bike x3
03:51:00 02:30:00
Strength x2
01:30:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
02:10:00 01:00:00
02:35:00 01:30:00
03:51:00 02:30:00
01:30:00 00:45:00

Training Load By Week

Adam Zucco

SuperFly Coaching

Has has been coaching for over 15 years. He and his partner, Joe Friel, started TrainingBible Coaching and are the leading endurance authors. Adam has coached countless athletes to PRs and to Kona Qualification including Ben Kanute, US Olympian.

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Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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