3 – Build Upon Your Base for Triathlon (3 workouts/discipline/week)

Average Weekly Training Hours 09:11
Training Load By Week
Average Weekly Training Hours 09:11
Training Load By Week

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 (“3 – Build Upon Your Base”) is the third 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 after you’ve established and developed your base with the first two training plan modules. Once you’ve completed this training block, you can either repeat it or advance to the final 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!

Sample Day 2
0:30:00
Swim (Fartlek 25s & Drills)

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

Sample Day 2
0:45:00
Bike (Easy with Jumps)

This is a mostly 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.

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.

Sample Day 2
0:20:00
Strength (Core/Legs)

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.
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CORE/LEGS
For descriptions and demos of these exercises, see:
https://www.alpfitness.com/tag/functional-strength-videos/
1. Good mornings -- 8-12 reps
2. Squats* -- 8-12 reps
3. Superman -- 8-12 reps
4. Glute bridge* -- 8-12 reps
5. Front plank -- 30-90 seconds
6. Donkey kicks -- 8-12 per leg
7. Side plank -- 30 seconds per side
8. Hip abductions (lying) -- 8-12 reps per leg
*As you advance, perform single leg squats and single leg glute bridges.
As you advance, replace 5 & 6 with the Front Plank with Straight Leg Hip Extension; and replace 7 & 8 with the Side Plank with Hip Abduction.
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This is about making your muscles "smarter" (as well as stronger).
What are "smarter" muscles?
Read http://www.alpfitness.com/make-your-muscles-smarter/

Sample Day 3
1:00:00
Run (VO2 Intervals 3/2)

This workout will help to improve your aerobic capacity.

Once you are thoroughly warmed up (15-25 minutes), do 2-4 x 3 min work interval in Zone 5b followed by 2 min recovery interval.

When finished with the intervals, do the remainder of the run at an easy pace (Zones 1-2) ensuring that you complete an adequate warm down (at least 10 minutes).

As always, focus on keeping a high cadence, including during the recovery intervals (think short but quick steps to keep your cadence steady during recovery periods).

Sample Day 3
0:45:00
Swim (VO2 100s)

Warm up: 400 free, 200 backstroke, 200 rotating kick.

Swim 4-6 x 100 free in Zone 5b (i.e. between T-Pace and T-Pace minus 5 seconds) with 50 easy swim plus 5 seconds rest.

200 backstroke at recovery pace.

Swim 4-6 x 100 free in Zone 5a (i.e. between T-Pace and T-Pace minus 5 seconds) with 50 easy swim plus 5 seconds rest.

200 backstroke at recovery pace.

Optional: 200-500 pull at recovery pace. Focus on body roll and breathing to alternate sides.

Warm down: 200 easy backstroke.

Sample Day 4
1:30:00
Bike (VO2 Intervals 3/2)

This workout will help to improve your aerobic capacity.

Once you are thoroughly warmed up (15-25 minutes), do 2-4 x 3 min work interval in Zone 5b followed by 2 min recovery interval.

When finished with the intervals, do the remainder of the ride at an easy pace (Zones 1-2) ensuring that you complete an adequate warm down (at least 10 minutes).

As always, focus on keeping your cadence at 90 or above throughout the ride, including the recovery intervals.

Sample Day 4
0:30:00
Run (Easy with Striders & Drills)

This is an easy run with a focus on striders and drills.

After you're warmed up, do 4-6 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.

Then, spend 5-10 minutes on the following drills before finishing the remainder of the run in Zones 1-2.
- Loosening Skips
- Side Skips
- Carioca, or Grapevine with High Knee
- A Skip
- B Skip
- Straight Leg Run
- Butt Kicks
- High Knees
- Ankling
(see drill descriptions under "Exercise or Interval" tab)

Adam Hodges
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Alp Fitness

With credentials from USA Triathlon and the American College of Sports Medicine, All-American triathlete and XTERRA SoCal Trail Series champion, Adam Hodges, PhD, provides training plans and educational resources to help you achieve success in triathlons, running and life. His coaching vision is based on the belief that the ultimate reward of training is the continual process of self-discovery and personal growth that arises out of athletic challenges. Learn more at alpfitness.com.