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Triathlon: Base Period (Winter, Off-Season) Training, Phase 2: 5.5 to 13 hrs/wk

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Triathlon: Base Period (Winter, Off-Season) Training, Phase 2: 5.5 to 13 hrs/wk

Author

Gale Bernhardt

All plans by this Coach

Length

8 Weeks

Plan Description

This 8-week plan is designed to immediately follow the plan titled “Triathlon Base Training: 5.5 to 12.0 hrs/wk.” This block of training includes more base training; but it is designed for the athlete that has already been training and has a very well established platform of base fitness. You can easily modify and move workouts to meet your personal training needs and I suggest you do, so that you can optimize the benefits. This process is not intended for beginning athletes.

Before beginning the plan, have a look at the plan preview. If you have not been following the plan titled “Triathlon Base Training: 5.5 to 12.0 hrs/wk,” you can still use this plan if the first week of training on the plan seems manageable to you. You must know your training intensities for cycling and running. Also, you need to know your T-pace for swimming. If you have questions about these terms, see the Supporting Documents you need to help you with this plan at this link.

The plan design includes the option of a 5k or 10k running race on Saturday of the fourth week of the plan. It also includes the option of doing a half-marathon at the end of the eighth week of training. If you don’t want to race an optional workout is suggested.

The first week of training begins at 9:30 hours and progresses to 12:30. Your longest run progresses to 1:45 and includes the lactate threshold training. Your long bike ride progresses to 3:00 and also includes lactate threshold training. The experienced athlete using this training plan needs to closely monitor fatigue. If the training plan offers more volume or intensity than you can reasonably manage, it is up to you to reduce the training so you can make solid gains.

You can find more training plan choices at THIS HOT LINK.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
02:39:00 01:15:00
Run x3
02:37:00 01:45:00
Bike x2
02:58:00 03:00:00
Strength x1
01:30:00 01:15:00
Workouts Per Week Weekly Average Longest Workout
Swim
02:39:00 01:15:00
Run
02:37:00 01:45:00
Bike
02:58:00 03:00:00
Strength
01:30:00 01:15:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Gale Bernhardt

Gale Bernhardt Consulting Inc.

I offer one-on-one, completely personalized coaching for athletes that want customized training.

For athletes that enjoy self-coaching, but need a bit of help, I offer phone consulting services.

You can find more information about these services on my website www.galebernhardt.com


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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