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TCC feat. Dan Lorang (12 weeks / Base / Beginner-Intermediate) (English)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Sebastian Zeller

All plans by this Coach
No Ratings

Length

12 Weeks

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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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This training plan is your perfect start into the triathlon season! The twelve weeks of training are split up into three blocks, with the target of building a solid base and preparing your body for higher loads. The overall volume is increased progressively in order to avoid injuries. Besides low-intensive base kilometers, technical elements and core stability sessions are reasonably and regularly integrated in the training schedule. Nutritional and technical guidance are supplied for pre, during and post workout phases, when necessary.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:51 hrs 1:00 hrs
1:45 hrs 1:00 hrs
2:48 hrs 2:30 hrs
0:17 hrs 0:10 hrs
0:34 hrs 0:20 hrs
Workouts Per Week Weekly Average Longest Workout
1:51 hrs 1:00 hrs
1:45 hrs 1:00 hrs
2:48 hrs 2:30 hrs
0:17 hrs 0:10 hrs
0:34 hrs 0:20 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Dr. Sebastian Zeller

ProAthletes

Mit ProAthletes können wir unseren Athleten genau die Unterstützung ermöglichen, die wir uns als Athleten selber gewünscht haben. Wir möchten, dass Ihr Eure persönlichen Ziele, egal ob Einsteiger oder Profi-Athlet, erreicht.
In der nachhaltigen Zusammenarbeit mit Euch möchten wir persönlich unsere eigene Erfahrung als (Profi-)Athleten, auf Basis eines differenzierten wissenschaftlichen Konzepts, weitergeben.

Sample Day 1

1:00:00
1900m
Swim Te/LIT

200m warm-up (stroke of choice)
8x50m (25m drills / 25m freestyle) 20-30" rest
100m stroke of choice - easy
2x10x50m freestyle LIT 15-20" rest; 1' set rest
200m cool-down (stroke of choice)

Sample Day 2

0:30:00
26.7TSS
Run LIT + Drills

Post Run:
10x20m drills + 3x80m strides (recovery: walk back)

Sample Day 2

0:20:00
Core Stability 20min

Core Stability

Sample Day 3

1:00:00
46.2TSS
Bike LIT incl. Drills

Pre: only water (optional)
Post: recovery shake!

integrate the following drills into the workout:

5x /1min left leg/ 1min. right leg). Rest passive leg on the back of the bike; 5min recovery LIT; then 10min. high cadence (> 100rpm)

Sample Day 3

0:10:00
Foam roller & Stretching

Sample Day 4

0:30:00
26.7TSS
Run LIT

Optionally in the morning before breakfast (low carb). Water is allowed. Caffeine prior to the run activates your fat oxidation when running low carb

Sample Day 5

1:00:00
1900m
Swim LIT/Strength Endurance (SE)

200m warm-up (stroke of choice)
8x50m freestyle with pull-buoy 15" rest
100m stroke of choice - easy
8x50m freestyle with paddles 20" rest
100m stroke of choice - easy
8x50m freestyle with fins 10" rest
100m stroke of choice - easy
200m cool-down (stroke of choice)

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