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

Average Weekly Training Hours 10:21
Training Load By Week
Average Weekly Training Hours 10:21
Training Load By Week

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.

Sample Day 1
0:45:00
Basic strength routine in weight room

Some basic strength work, LIGHT weight, or body weight only. Squats, good mornings or a deadlift, sit-ups, push-ups, basic step-ups, lat pulls, rows, and some simple jumping exercises, (like a low box, quick small jump sets). Planks to finish. A circuit of this stuff is fine, we're just trying to get you into a routine. Even if you body weight and lighter stuff, you'll be sore, so don't be aggressive here.

Sample Day 2
0:45:00
Continuous swim

WU: 15 minutes alternating slow-fast pacing. Play with different strokes
while warming up.
MS: 35-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant?
CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling.
Total: 55 minutes

Sample Day 2
0:45:00
Strides, 4-5, relax

Strides. Warm up. Then 4-5x20 seconds fast on soft, gentle downhill. Approximately 400m race pace. Not all out. Relax. Walk and hop back to start point during each recovery. Hop 30 times on right leg and then 30 times on left leg (hops are to build foot/leg strength). Zone 1 cool down.

Sample Day 3
0:30:00
Indoors-Isolated Leg Training

Isolated Leg Training on trainer. After warm-up, alternate 20-60 seconds with 1 leg--other on a chair. Get a total of 7-10 minutes of ILT on each leg in workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.

Sample Day 3
0:45:00
Basic strength routine in weight room

Some basic strength work, LIGHT weight, or body weight only. Squats, good mornings or a deadlift, sit-ups, push-ups, basic step-ups, lat pulls, rows, and some simple jumping exercises, (like a low box, quick small jump sets). Planks to finish. A circuit of this stuff is fine, we're just trying to get you into a routine. Even if you body weight and lighter stuff, you'll be sore, so don't be aggressive here.

Sample Day 3
0:45:00
Basic strength routine in weight room

Some basic strength work, LIGHT weight, or body weight only. Squats, good mornings or a deadlift, sit-ups, push-ups, basic step-ups, lat pulls, rows, and some simple jumping exercises, (like a low box, quick small jump sets). Planks to finish. A circuit of this stuff is fine, we're just trying to get you into a routine. Even if you body weight and lighter stuff, you'll be sore, so don't be aggressive here.

Sample Day 4
0:45:00
Alt count-tempo 25s

WU:
200-300 swim easy.
6 x 50 done as 25 scull and 25 distance per stroke.
MS: On each interval of the first set, count strokes on every other 25 while focusing on form. On the alternate 25s increase speed slightly. Recoveries are indicated in seconds within parentheses.
3 x 500 (40”) at aerobic effort (well below T-pace).
6-8 x 50 kick (15”) moderate effort.
CD: 200 easy swim.
Total: 2500-2700

Adam Zucco
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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.