Triathlon: Base Period (Winter, Off-Season) Training, Phase 1: 4.75 to 9.5 hrs/wk
Author
Gale Bernhardt
All plans by this CoachLength
10 Weeks
Typical Week
2 Strength, 1 Custom, 2 Swim, 2 Run, 2 Bike
Longest Workout
0:45 hrs swim
2:00 hrs bike
1:15 hrs run
Plan Specs
triathlon intermediate weightloss hr based base period
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Summary
This 10-week plan is base training for fit athletes. Before beginning the plan, you are training approximately five hours per week. This training includes one or two days of each swimming (on your own or with a masters group), cycling (indoors or outdoors) and running. Before beginning the plan, you are capable of swimming for 30 to 45 minutes, running 45 minutes and riding 1:00. The first week of training shown on the Plan Preview seems manageable to you.
The first training block is four weeks long, followed by two, three-week blocks. Training begins at 6:00 hours per week and progresses to about 9:30 in the longest week. Your longest run progresses to 1:15 and includes the beginning of lactate threshold training. Your long bike ride progresses to 2:00. Testing days are included as benchmarks of progress.
This plan is perfect for the athlete looking to build or maintain fitness.
The plan “Triathlon Base Training, Phase 2: 4.75 to 10.75 hours per week” is designed to follow this plan.
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Stats
Sample Day 1
Warm up aerobically, running or cycling for 10-20 minutes, then complete 2-3 sets x 15-20 repetitions (reps) of the designated exercises using a light to moderate weight.
Sample Day 2
The main set will be mostly aerobic work; however a good deal of form work is included at the beginning or the end of the workout. For this workout, speed is less important than good form. Some coaches refer to this as drill work. Neuromuscular training is important during the drill segment. (Can select a Workouts in a Binder card E(Form). )
Sample Day 3
Within a run that is mostly Zone 1 to 2 intensity, insert several 20- to 30-second accelerations when the mood strikes you. Finish the acceleration faster than you began. Quick cadence and proud posture are important. Feel light and fast. Jog easy for two or more minutes between accelerations.
Sample Day 3
Warm up aerobically, running or cycling for 10-20 minutes, then complete 2-3 sets x 15-20 repetitions (reps) of the designated exercises using a light to moderate weight.
Sample Day 4
Swim with masters or on your own, control the intensity, so RPE is in Zones 1-2. (Can select a Workouts in a Binder card (E). )
Sample Day 4
With heart rate in Zones 1 to 2, the entire ride is at 90 rpm or greater. If cadence is not at least 90, coast and recover until legs are recovered. This is best done on a flat course.
Sample Day 6
This level is used for aerobic maintenance and endurance training. Heart rate should stay primarily in the 1 to 2 zones. How much time is spent in each zone depends on how you feel that day. The goal of an E2 run is not to see how much time you can spend in Zone 2. Run a rolling course if possible, with grades up to 4 percent. For reference, most highway off-ramps are 4-percent grade. Changing the grade on a treadmill, for those living in vertically deficient cities, can simulate hills. If you run with a group, inner discipline is necessary to let the group go if they turn a training run into a race.