This base training Olympic triathlon plan will provide you with the foundations of the aerobic training period, which is characterised by increasing volume, performed at relatively low intensities.
This phase has a strong emphasis on general conditioning, and physical, mental and technical skills such as working on your swim technique, improving your cycling efficiency, or working on running cadence or technique
You might be a beginning triathlete or maybe you have a couple of races under your belt from previous seasons. In either case you are fit and are NOT a beginning athlete.
Before beginning Week 1 of the plan you are capable of riding a bike 30 to 60 minutes two days a week and completing a long ride around two hours on a third day.
You can swim 100 yards (or meters) nonstop and swimming for 30 minutes a couple of times per week is easy. You can run two days per week, one 30-minute run and a longer run of 45 minutes.
Weekly training hours range from 5:15 to a maximum between 8:15 and 11:00. There is some flexibility built into the plan to accommodate individual differences.
Nick is a Level 3 British Triathlon Coach with 18 years’ experience and has worked as a Master Endurance Coach with Training Bible Coaching UK. He is also a TrainingPeaks Level 2 Accredited Coach and has served as a Regional Development Coach for British Triathlon in the South East.
Alongside his online coaching, Nick runs Speedy Swimming, specialising in 1-2-1 front crawl technique lessons, endless pool video analysis, swim clinics, and group swim sessions.