BEST TRI Base Camp I - ambitious and elite AG triathletes, all distances.
Author
Tatjana Ivanova
All plans by this CoachLength
8 Weeks
Typical Week
1 Custom, 2 Run, 2 Strength, 3 Swim, 3 Bike
Longest Workout
1:20 hrs swim
2:00 hrs bike
1:30 hrs run
Plan Specs
triathlon intermediate advanced masters time goal hr based pace based tss based strength base period
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Summary
WHO: Fit, ambitious and elite age-groupers triathletes. Aspiring young pros. Olympic, 70.3 and Ironman.
WHAT: Base Camp lasts 8 weeks and has 3 micro-cycles of 2:1 load-recovery.
HOW: In Base Camp I we move from transition period into a more triathlon-specific training and increase the intensity of training sessions. We introduce interval runs (uphill), increase the intensity of cycling training (MMM and BCR) and swim longer intensity sets. At the same time, we reduce the general strength & conditioning training, since our strength training happens in the sport specific sessions now.
To be followed by Base Camp II with even more specific training (bricks, TT and power endurance bike and swims).
Quality of training, pacing and "technique under fatigue" development remain key success factors.
Stats
Sample Day 1
Warm-up: 15min in Z2 incl 2-3 acceleration runs
Main-set:
8x15sec submax sprint on 5-8% hill in Z3-4, jog/walk down for recovery.
Cool-down: 10-15min jog in Z2.
Sample Day 1
2min horizontal plank, P 2min, 3x.
See also Sunday IronCore attachment.
Sample Day 2
Warm up: Swim or PB only
8 x 25 (every 4th fast)
6 x 25 (every 3rd fast)
4 x 25 (every 2nd fast)
2 x 25 (both fast)
Main Set:
30 x 50m PB/PD - departure on fiixed time, with 5-10sec recovery
Cool Down: Swim or PB only
2 x 25 (both fast)
4 x 25 (every 2nd fast)
6 x 25 (every 3rd fast)
8 x 25 (every 4th fast)
Sample Day 2
20min aquajogging with a flotation belt - as attached.
Sample Day 3
After the S&C, please do 40min of easy cardio - preferable on a stationary bike - with high cadence.
Sample Day 3
Dynamic warm-up + Session 5 as per attached. Make sure you stretch throughout the sets and at the end of training.
Sample Day 4
WU: 20min with high cadence >90 RPM.
Main set:
4x5min Z2 BCR with 45-50 RPM, P. 3 min easy spinning.
BCR intervals: Push pedals down hard, less hard up. Make sure that you keep good form and do not move upper body. Only your legs (and core) working.
CD: 10min easy spinning.