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IM -Corona Virus Indoors - Base Training

Author

P Le Grange

All plans by this Coach
No Ratings

Length

6 Weeks

Plan Specs

triathlon beginner intermediate strength base period

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Plan Description

**SWIM:The swimming in this plan have all been replaced with swim strength workouts for Covid19**

**BIKE: Requires Bike Turbo trainer (Ideally smart or power meter), access to Zwift and/or other platform to run structred training dynamically)**

** RUN: Ideally you will have a treadmill for all....if not all runs can be done in Garden with exception for the long run which if possible should be done outside at a quite time....eg very early morning**

General Preparation:

The General Preparation phase may be referred to as the "conditioning" or "base" phase and is the first period (Block) of structured training to be completed.

The purpose and focus of this plan is to build your Aerobic base, Strength and Endurance that will then built on in the later training blocks.

The majority of this plan will target low intensity high volume training (HR Zone 2).

Focus:
- Aerobic Endurance
-Anatomical readiness
-Strength

See this youtube link for an overview of the importance of base training.

https://youtu.be/r-5RziTko84




Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:29 hrs 2:03 hrs
1:35 hrs 1:15 hrs
—— ——
1:45 hrs 1:00 hrs
1:10 hrs 1:00 hrs
—— ——
0:25 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
3:29 hrs 2:03 hrs
1:35 hrs 1:15 hrs
—— ——
1:45 hrs 1:00 hrs
1:10 hrs 1:00 hrs
—— ——
0:25 hrs 0:30 hrs

Training Load By Week


Paul Le Grange

evolution2ironman

As a senior manager at a UK city firm I spent hours sitting in front of a computer doing little to no exercise. In 2016 I decided enough was enough and I started triathlon training.

Having now completed multiple full IRONMAN and Half IRONMAN 70.3 Races I decided I wanted to help other reach the finish line and hear those words "You are an IRONMAN".

Balancing family, work and training can be really tough and having been there and done it I want to help others do it.

Sample Day 1

1:30:00
78.9TSS
Over Gearing - Long (E)

Low Cadence over gearing reps should help with building strength on the bike.

This workout should ideally be done indoors on a Smart trainer or a Watt bike in the gym/home where power (Watts) and Cadence can be measure during the ride.

Focus:
- Endurance
- Muscular Endurance
- Strength

Warm-up
--------------------
5mins easy

Pre-Main set
--------------------
Repeat 9 times
- 10 sec @ 85-95 % of FTP
- 50 sec @ 50-60 % of FTP


Main Set
-----------------------
Repeat 5 times
Ramp up in 4 steps
- 2:30 @ 70-75 % of FTP -60-65 rpm
- 2:30 @ 75-80 % of FTP -65-70 rpm
- 2:30 @ 80-85 % of FTP -70-75 rpm
- 2:30 @ 85-90 % of FTP - 75-80 rpm
Rest interval
- 4 min @ 50-60 % of FTP

Cool Down
------------------------------
10 min @ 40-50 % of FTP

Sample Day 2

0:45:00
27TSS
Strength & Conditioning (S&E)

Preparation Phase: Strength & Endurance:

High reps/high sets/low weight (50-60% Max)

WU: 5min Jog/Cross Trainer

Dynamic Stretching:

Activation Exercises:
plank 3 x 15 sec
Double leg Bridge 1x10
Single leg Bridge 1x10 per leg
lateral hip circuit 7s

Main set (Sets x Reps)
3x15 Squat or Romanian Deadlift
3x15 Step ups
3x15 lateral pull downs
3x15 dumbell bench press

Auxiliary Muscles:
3x10 Rotor cuff
3x10 Clam shell
3x10 I/Y/T/W shoulder series

Core:
3x Side Planks 30sec
Sit ups/cruches
medicine ball sit ups

Static Stretching: 5mins

Sample Day 2

1:00:00
Swim Strength Workout

Watch this youtube video and follow along

https://www.youtube.com/watch?v=yMAAGdFbJSY&t=21s

Sample Day 3

1:00:30
53.51281542187155TSS
Foundation Intervals (Z3) (low to Mod)

This is a interval based workout used to build your strength and endurance. This workout should be predominantly done at the top end of your Aerobic capacity (Zone 2-3) W/up: 10min build to Z3 Pre Main 3x FTP Burst 30 sec - RI 1m30s Main: 6x 4min @ Z3 - RI 2min @ Z2 CD: 10 min easy

Sample Day 3

0:30:00
19.156666666666666TSS
Steady Run (E)

Treadmill/Garden/Early morning run
Warm Up: 5 minutes gradually building to E pace.
Warm Up: 5 minutes gradually building to E pace.
- - -
Main Set: Run the rest of the session holding E-pace, with heart rate capped at the top of Z2. Breathing should be relaxed and regular.
- - -
Think about technique as you run - relaxed shoulders, hand position in front of rib cage, elbows bent at ninety degrees. Imagine being pulled forwards by an invisible string from the center of your chest.

Sample Day 4

1:00:00
Swim Strength Workout

Watch this youtube video and follow along

https://www.youtube.com/watch?v=yMAAGdFbJSY&t=21s

Sample Day 4

0:10:00
8.65TSS
Run Drills - WU

Garden/indoors
Run Drills
--------------------------
- High knee forward lunge - open hips and helps with stride length
10-12 lunges per leg
beginner 1 set
medium 2 sets
Advanced 3 sets

- high knee Run - mid foot strike slow up drive foot down focus arms and straight back
20m run
beginner 1 set
medium 2 sets
Advanced 3 sets

- double leg bounce - leg strength toe off
20m run
beginner 1 set
medium 2 sets
Advanced 3 sets

- straight leg run - helps cadence and mid foot strike
20m run
beginner 1 set
medium 2 sets
Advanced 3 sets

Carioca - strength ankle strength
20m run
beginner 1 set
medium 2 sets
Advanced 3 sets

See youtube link
https://www.youtube.com/watch?v=6Vr8NvwcGb8

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