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

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 07:18

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.

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)

Sebastian Zeller
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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.