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

Author

SuperFly Coaching

All plans by this Coach
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Length

12 Weeks

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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.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
2:10 hrs 1:00 hrs
Run x3
2:35 hrs 1:30 hrs
Bike x3
3:51 hrs 2:30 hrs
Strength x2
1:30 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
Swim
2:10 hrs 1:00 hrs
Run
2:35 hrs 1:30 hrs
Bike
3:51 hrs 2:30 hrs
Strength
1:30 hrs 0:45 hrs

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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