Winter Base Training Plan - 21 weeks/10 hrs per week

Average Weekly Training Hours 09:02
Training Load By Week
Average Weekly Training Hours 09:02
Training Load By Week

This plan is aimed at the novice and experienced triathlete preparing for long distance events. The goal is to provide a training plan of maximum 10 hours per week. This allows the athlete to develop a good base of fitness but at the same time maintain a resonable lifestyle. At the end of the 21 weeks the athlete will have achieved a good level of fitness which enables them to start an event specific 20 week plan, building to their long distance race

Sample Day 2
0:40:00
2000m
Endurance 1

Sample Day 2
0:30:00
Winter Base Training - Circuits (Day 1) - 9 weeks

The first 6 exercises are your warm up. (Always do this warm up as prescribed) Do these one after the other performing 10 reps of each and with LIGHT moderate resistance. Take enough rest to set up for the next exercise. After you have copmpleted each exercise once, REPEAT the set using a moderate resistance. YOU SHOULD NOW BE READY TO START THE MAIN SET Bridge complex 2 sets + 30s rest DB BO Rows Squats Press ups Choose a weight that will be menageable with good technique. IF YOUR TECHNQIUE IS COMPROMISED THEN LOWER THE WEIGHT MAIN SET ONLY (This protocol will alter from week to week) Week 1 - 2 sets of each exercise x 20s each + 30s rest, Week 2 - 2 sets of each exercise x 30s each + 30s rest, Week 4 - 3 sets of each exercise x 30s each + 30s rest, Week 5 - 3 sets of each exercise x 30s each + 20s rest, Week 7 - 3 sets of each exercise x 30s each + 10s rest, Week 5 - 3 sets of each exercise x 30s each continuous, Weeks 3, 6, 9 - 2 sets of each exercise x 20s each + 30s rest,

Sample Day 3
0:45:00
Turbo Step Endurance - low aerobic 30 mins

Sample Day 3
0:40:00
EZ 40' Run

This should be a nice EZ run, possibly off road.
If using HR monitor then keep hr below 70%mhr unless you are climbing

Sample Day 4
0:40:00
1900m
Strength 1

This session is designed to help you develop upper body strength for swimming

Sample Day 5
0:40:00
Strides 2

a set of strides to work on leg cadence

Sample Day 5
0:30:00
Winter Base Training - Circuits (Day 2) - 9 weeks

The first 6 exercises are your warm up. (Always do this warm up as prescribed) Do these one after the other performing 10 reps of each and with LIGHT moderate resistance. Take enough rest to set up for the next exercise. After you have copmpleted each exercise once, REPEAT the set using a moderate resistance. YOU SHOULD NOW BE READY TO START THE MAIN SET Supine Rows Lunges Dumbbell Overhead press Choose a weight that will be menageable with good technique. IF YOUR TECHNQIUE IS COMPROMISED THEN LOWER THE WEIGHT MAIN SET ONLY (This protocol will alter from week to week) Week 1 - 2 sets of each exercise x 20s each + 30s rest, Week 2 - 2 sets of each exercise x 30s each + 30s rest, Week 4 - 3 sets of each exercise x 30s each + 30s rest, Week 5 - 3 sets of each exercise x 30s each + 20s rest, Week 7 - 3 sets of each exercise x 30s each + 10s rest, Week 5 - 3 sets of each exercise x 30s each continuous, Weeks 3, 6, 9 - 2 sets of each exercise x 20s each + 30s rest,

Simon Ward
|
TheTriathlonCoach.com

Long distance triathlon
Nutrition
Technique analysis
Power based bike training
Personalised coaching (£160 per month)
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1-1 training days £450
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Swim,Bike,Run technique analysis (£45/hr)
Triathlon Specific strength & conditioning