12 Week Base Building for Triathlon

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 12:37
Sample Day 1
Mixed pace

100 swim easy.
50 kick easy.
100 swim moderate.
50 kick moderate.
100 swim building speed throughout.
50 kick building speed throughout.
3 x 100 (20”) Start easy. Make each 100 faster. Rest 1 minute after last one.
200 constant, moderate pace. Rest 1 minute.
2 x 100 (20”) each faster than #3 of first set.
CD: 100-200 easy swim.
Total: 1250-1350

Sample Day 2
Steady, moderate effort

Ride on a flat to gently rolling course. Get at least 50% of ride time in 2 zone. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous.

Sample Day 2
30 x 30:15's

Warm up for approximately 1 mile. Then do 30 efforts of 30 seconds of fast running (focus on a 160 strikes per minute) with 15 seconds of walking recovery. Cool down with easy running for the remainder of the time.

Sample Day 3
200s at T pace + 5

WU: Start slow and gradually build pace/effort.
4 x 50 done as 25 swim, 25 kick
4 x 50 done as 25 drill (your limiter), 25 swim
MS: 3 x 200 (10”) at T-pace + 5 sec
CD: 100 easy. Stretch out your stroke
Total 1100

Sample Day 3
Easy ride

Ride in 1-2 zone on a flat to rolling course. How you distribute the time by zone depends on how you feel. But keep it on the easy side. Don't exceed zone 2 for more than a few seconds at a time as when accelerating from a stop light or going up a short hill. Comfortably high rpm. This is intended to be a recovery and aerobic maintenance ride.

Sample Day 4
Moderate effort, seated

Ride on rolling course. Big chain ring. Most of ride time in heart rate zone 2-3. Seated on most hills.

Sample Day 4
Heart rate zone 1-2, check form.

Run with heart rate in zone 1-2. Don't force zone 2. In other words, if your heart rate drifts into Zone 2, that is o.k. Don't try to run hard to get it there.

Flat to gently rolling terrain. Quick cadence (160 spm).

Travis M. Sherman
Travis M. Sherman | Podium Finish Training

Thank you for taking time to read my profile and bio.

My coaching focus is primarily on the beginning, intermediate and advanced level athlete that is looking to improve their abilities in cycling, running or triathlon

I specialize in working with athletes that are 20 or older that have a cycling, running or triathlon focus and are looking for someone to guide them in their training via online means or via email with some phone communication.

Thank you for your consideration.