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4 Week Bike-Focused Base Training - Block 1 of 3 (Intermediate, No Gym/No Pool, by Power & Pace)


Alison Freeman: USAT Level II Endurance, IRONMAN®, & TrainingPeaks Level 2 Certified Triathlon Coach

All plans by this Coach


4 Weeks

Plan Specs

triathlon intermediate power based pace based base period

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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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Plan Description

What this Plan Includes:

- A heavy emphasis on bike fitness, both volume and quality
- Maintenance runs, including one weekly quality run session
- Swim stretch cord workouts, to maintain swim fitness while pools are closed
- At-home strength training sessions for strength maintenance while gyms are closed

About the Plan:

This 4 week plan is designed for athletes who want to use their time before beginning race-specific training plans to improve their bike fitness. It’s great for athletes who have experience with training zones and interval workouts, and want to include both quality and endurance hours in their training.

A typical week has 2 swim stretch cord workouts, 4 bikes, 3 runs, and 2 at-home strength sessions. Your days off are Mondays, your long rides are on Saturdays, and your long runs are on Sundays.

Workout Distances & Durations:

Prior to starting this plan, you should have consistently completed training weeks with 7-8 hours of volume.

The plan incorporates 7-1/4 to 7-3/4 hours of weekly training, plus two weekly strength sessions:
- 4 to 4-1/2 hours of cycling / 1 hour 30 minutes as your longest bike
- 2-1/4 to 2-1/2 hours of running / 70 minutes as your longest run

All Bikes and Runs Are Structured Workouts!

The plan uses the TrainingPeaks structured workout feature, providing precise workout details including pace or power targets for all segments/intervals within each workout. These workouts can be easily imported into devices, including most Garmin multisport watches and bike computers, as well as into trainer software such as Zwift. See the Structured Workout Help Page for more information.

A Website Just for Coach Alison’s Athletes!

Coach Alison’s website, linked within the training plan, provides a wide range of information for her athletes. From training zones to understanding TrainingPeaks data to fueling guidelines to Zwift routes, her website is a resource that will support your training journey from start to finish.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:15 hrs 1:30 hrs
2:14 hrs 1:10 hrs
0:47 hrs 0:30 hrs
—— ——
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Workouts Per Week Weekly Average Longest Workout
4:15 hrs 1:30 hrs
2:14 hrs 1:10 hrs
0:47 hrs 0:30 hrs
—— ——
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Training Load By Week

Alison Freeman

D3 Multisport

A goal without a plan is just a wish. D3 Multisport Coach Alison Freeman is a USA Triathlon Level II Endurance Certified, Ironman Certified, and TrainingPeaks Level 2 Accredited Coach. She has proven success getting first-time 70.3 and Ironman-distance athletes to the finish line, as well as proven success with time improvement for experienced 70.3 and Ironman-distance athletes.

Sample Day 1

Threshold #2.i: 5x3'

5x3' @ 105%

Sample Day 2

Endurance Bike by Power

Zones 1-2 over a rolling to hilly course.

Sample Day 2

Endurance Run

Run over a flat to rolling course at your base pace / Zone 1-2.

Sample Day 3

Stretch Cord Drills #1

Activation, done as a set, twice through
1. 1/2 butterfly pull - 10 reps
2. single arm 1/2 butterfly pull - 10 reps each side
3. full butterfly pull - 10 reps
4. single arm full butterfly pull - 10 reps each side

Drills - see below
1. 4x 2' single-arm drills #1 with 30" recovery: 10 left / 10 right / finish double arm

Main set
1. 4x 25 strokes each side as 3/4 catch up with 30" recovery - start each stroke as the recovery hand passes your head
2. 4x 1' continuous freestyle with 15" recovery

Focus on painting the floor with your fingertips while maintaining a 90 degree bend in your elbow with your elbow at the same height as your shoulder

Sample Day 3

Fartlek Run #1: 12x30"

Sample Day 4

Sweet Spot #3: 5x6'

5x 6' @88-94% w 2' RIs

Sample Day 5

Endurance Bike by Power

Zones 1-2 over a rolling to hilly course.

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