Olympic Base-Build-Peak-Race, Power or HR, 9-12 hrs/wk.

Average Weekly Training Hours 10:53
Training Load By Week
Average Weekly Training Hours 10:53
Training Load By Week

This triathlon plan was takes you through the entire 24-week (6 month) preparation period for an A-priority sprint- or Olympic-distance race. It is intended for the serious intermediate triathlete who wants to improve race performance without training as extensively as the seasoned advanced triathlete. This plan will work for any intermediate triathlete regardless of age. Since this plan lasts 24 weeks and provides everything you need in preparing for your race it saves you about $20 over purchasing the individual Olympic Base and Olympic Build-Peak-Race plans. In this plan weekly training volume varies from 9-12 hours. It was created by Joe Friel following the principles described in his Triathlete's Training Bible and his other triathlon books. The plan works well whether you use a heart rate monitor or power meter to gauge the intensity of your bike workouts. Swim workouts are based on pace and perceived exertion, and runs primarily on heart rate (with some pace workouts). Starting at around 10.5 hours/week the schedule gradually increases your weekly volume to 12.5 hours by the 8th week. Then it reduces the weekly volume slightly as training intensity rises. There is a rest and recovery week every third week which usually culminates with testing in all 3 sports. The tests will give you good feedback on how you are progressing toward your race goal. If you are starting this plan with fewer than 24 weeks remaining until your A race you may start at any point along the way so long as you have been training consistently for at least the number of weeks you are missing from the schedule. Most weeks include 3 workouts in each sport plus strength training once (last 12 weeks) or twice (first 12 weeks). You should have your bike and run heart rate, and/or bike power zones established before starting this plan. Swim workouts can be started without pace zones being established. That will come later in the plan. (For detailed description of how to set your zones for heart rate, power or pace 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 or PDLC.

Continuous Swim.
Warm-Up (WU): swim about 10 minutes alternating slow-fast pacing. Play with different strokes while warming up.
Mainsheet (MS): Swim 30-minutes steady without stopping. Count your strokes on the first 25 of each 100. Are they staying constant?
Cool Down (CD): swim about 5 minutes very easy with your choice of strokes or floating on your back and sculling.
Total: 45 minutes
OR DO THE FOLLOWING ALTERNATIVE PDLC SWIM (your choice):
PDLC Swim (intended to improve your swim technique which is what keeps most triathletes from improving their swim times.)
Swim for the scheduled workout duration doing only 25 repeats moderately fast while focusing on only Posture, Direction, Length, or Catch. Focus on only one of these--your worst (“limiter”) of the 4. (20-30sec rest after each)

POSTURE: head in neutral position (nose pointing at bottom of pool). DIRECTION: extended arm pointing directly forward at wall (no crossover). LENGTH: Extended arm reach is so long that body rolls slightly onto side. CATCH: At full arm extension fingers point at bottom of pool and maintain that position until hand exits.

Sample Day 2
0:45:00
Basic Strides.

Basic Strides (this is best outdoors but may be done on a treadmill). 
Warm-up for 10-15 minutes by gradually increasing speed and heart rate. Then run 4-5x20 seconds fast on a soft surface such as grass or dirt. A nearby park would be perfect for this workout. It is best done on a gentle downhill (<2% grade). Run at approximately 400m race pace--fast but not all out. Run with a relaxed posture--no straining. Walk back (yes, "walk") to the previous stride start point for each recovery. Zone 1 cool down for the remainder of the workout duration.

Sample Day 3
1:00:00
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 4
0:45:00
Aerobic Intervals or PDLC.

Aerobic Intervals.
Do this or the optional workout described below. You may also substitute a similar masters swim session for this workout.
Warm-up: 100 swim easy, 50 drill (your choice), 100 swim moderate, 50 drill, 100 swim build speed, 50 drill.
Mainset: For the first set decrease times (faster) with each work interval. All are aerobic—easy breathing.
Set #1: 3 x 300 very easy-moderate-fast (10-second rest between).
Rest 2 minutes.
Set #2: Swim 300 very easy.
Set #3: 6 x 50 relaxed speed, moderate effort (15 seconds rest between).
Cool down: 100 easy swim.
Total: 2050
OR DO THE FOLLOWING ALTERNATIVE PDLC SWIM (your choice):
PDLC Swim
.
Swim for the scheduled workout duration doing only 25 repeats moderately fast while focusing on only Posture, Direction, Length, or Catch. Focus on only one of these--your worst (“limiter”) of the 4. (20-30sec rest after each)

POSTURE: head in neutral position (nose pointing at bottom of pool). DIRECTION: extended arm pointing directly forward at wall (no crossover). LENGTH: Extended arm reach is so long that body rolls slightly onto side. CATCH: At full arm extension fingers point at bottom of pool and maintain that position until hand exits.

Sample Day 4
0:45:00
Base Building.

Base Building.
On soft but firm surface, run with heart rate in zones 1 & 2 or at pace zone 1. Pretty form and quick cadence. (This is better outdoors but may be done on a treadmill).

Sample Day 5
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.

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.