Triathletes, customize your training with four step-by-step training plan modules:
1 – Establish Your Base
2 – Develop Your Base
3 – Build Upon Your Base
4 – Peak for Your Race
This 4-week training plan (“1 – Establish Your Base”) is the first training block in a 4-module series. Together, the four modules provide you with the key training blocks and workouts to progress through your season from base training to racing.
Use this 4-week training block at the beginning of your season to establish your base. Once you’ve completed this training block, you can either repeat it or advance to the next module in the series.
Suggested distances/durations for each workout are provided along with guidelines for modifying key interval workouts; allowing you to adjust up or down according to your personal starting point, rate of progression, and the race distance you are training for.
This 4-week training block uses a 3-up/1-down periodization schedule. You can change it to a 2-up/1-down schedule by simply deleting the third week.
This plan comes with functional strength workouts, running drills, and suggestions for dynamic warmups and post-workout stretching to supplement your swim, bike, run training.
Together, all four modules in the series provide you with the basic training blocks you need to implement the approach detailed in The Triathlete's Training Guide by coach Adam Hodges.
To get the most out of this plan, use it along with the information in the book and the resources found on the Alp Fitness website (alpfitness.com). Train smart!
This is an easy swim—it is designed to aid recovery, add to your training volume and loosen you up for the key workouts of the week.
Incorporate some drills into your swim; stay focused on form. See the swimming drills at https://www.alpfitness.com/tag/swimming-drills/.
Training effects are gained between key workouts when your body recovers and rebuilds. The purpose of this workout is to facilitate that rebuilding process by helping your body recover from prior training. If you need to shorten this workout or take the day off completely, do so. Listen to your body.
This is an easy run with a focus on drills. Warm up for 10-20 minutes in Zone 1; then spend about 10 minutes on the following drills before finishing the remainder of the run in Zones 1-2.
- Loosening Skips
- Side Skips
- Carioca, or Grapevine
- Straight Leg Run
- Butt Kicks
- High Knees
(see drill descriptions under "Interval" tab)
Perform one set of each exercise, moving from one to the next in a circuit. As you advance, repeat the circuit. Add weight/resistance or reps as needed to perform each exercise to fatigue. Always perform exercises with perfect form.
For descriptions and demos of these exercises, see:
1. Behind neck cord pull apart -- 8-12 reps
2. External rotation -- 8-12 reps
3. Hitchhiker -- 8-12 reps
4. Stretch cord row -- 8-12 reps
5. Water bottle raise -- 8-12 reps
6. Pushup "plus" rounded finish -- 8-12 reps
7. Ball on wall -- 1-2 min per shoulder
8. Chest stretch -- 30 seconds per side
For exercises that have variations, choose one of the variations. For exercises that have progressions (e.g. pushup "plus"), begin with the initial progression and advance when you are ready.
This is about making your muscles "smarter" (as well as stronger).
What are "smarter" muscles?
Warm up: 500 easy
20 x 25 alternating between a fast "feel good speed" 25 (i.e. go as fast as you can without breaking form) and an easy 25 any stroke. You can go as slow as you need on the easy 25s, but aim to keep moving throughout the set.
*If you are in a 50-meter pool, note the halfway point for your 25s.
For the rest of your workout, do some easy swimming and drills that target areas you need to improve. See the swimming drills at https://www.alpfitness.com/tag/swimming-drills/.
Warm down: 100 easy
This is an easy ride—it is designed to aid recovery, add to your training volume and loosen you up for the key workouts of the week.
Bike primarily in Zones 1-2. Keep cadence high (i.e. 90 RPM or above). Don’t worry about pace; goal is to loosen legs and feel fresh at end.
Include a few isolated leg drills during the ride.
Isolated leg drill: Spin with one leg; focus on smooth pedal stroke. Do this for 20-60 sec per leg.
This ride is designed to build your aerobic system and add to your training base. Bike primarily in Zone 2 for the bulk of the ride. Focus on keeping cadence at 90 or above.
After you're warmed up, do 4-6 jumps. These are 10-second maximum effort sprints with a high cadence (not high gear). Ease into the sprint, hold it for up to 10 seconds, then wind it back down. Alternate in and out of saddle. Don’t worry about HR during these.
Do 2-3 minutes of easy biking between jumps.
Run primarily in Zones 1-2 for the warmup and between the striders.
After you're warmed up, do 6-8 x short acceleration striders. Start off easy and gradually pick up your pace until you're at full speed. Hold it for up to 10 seconds. Then wind it back down.
These are “feel good sprints” to develop the neuromuscular action needed for good form and faster running.
Don't worry about HR on these. Give yourself 2-3 minutes easy running between these sprints.