2020 Winter Base Plan - Bike focus (builds to 10hrs/wk)
Length
21 Weeks
Plan Description
This plan is designed for those who choose a BIKE FOCUS approach to their winter training.
Before getting started and during the 21 week programme, please refer to the 'Athlete Manual' which had further information about workouts, terminology and also the coaching philosophy behind the plan
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The break down of VOLUME is roughly Swim - 20%, Bike 55%, Run 25%.There is also an allocation of 60' per week for strength work.
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I would also recommend ±15' of MOBILITY work for every 60' of training. For this programme that would amount to 2h30mins/week or 20' per day.
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If you have any additional queries not addressed in either the plan or the manual or if you come across any typos (there are always 1-2 despite triple checking), please let us know. You can contact me via
beth@thetriathloncoach.com
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Best wishes with your training, Simon Ward
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x3
|
4:11 hrs | 3:15 hrs |
|
Run
x2
|
1:52 hrs | 1:50 hrs |
|
Swim
x2
|
1:37 hrs | 1:00 hrs |
|
Day Off
x1
|
—— | —— |
|
Custom
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
4:11 hrs | 3:15 hrs | |
|
|
1:52 hrs | 1:50 hrs | |
|
|
1:37 hrs | 1:00 hrs | |
|
|
—— | —— | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
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- 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.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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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