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Advanced 8-Week Triathlon Base Plan

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Ryan Eckert, MS, CSCS

All plans by this Coach
No Ratings

Length

8 Weeks

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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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Overview

This is an advanced base plan designed to help a triathlete develop a sound base of aerobic and anaerobic conditioning in preparation for a more demanding competitive season, build plan, or race-specific plan. This training plan is prescribed and individualized based on pace, heart rate, and Rating of Perceived Exertion (1-10 scale) and assumes that an athlete has the equipment necessary to swim, bike, and run. This plan is designed for more "advanced" athletes that have a history of at least 12-18 months of consist triathlon training with at least 3-4 swim, bike, and run sessions per week with a mixture of both aerobic sessions and speed-work. Additionally, it is recommended that the athlete have performed strength training on at least 1-2 days per week over the past 12-18 months, or at least have a basic foundation of strength upon which to build with strength training as this training plan includes a progression of heavy strength training and plyometrics. Finally, it is recommended that the athlete has the ability and basic competency to swim, bike, and run without pain. This is a base plan, so the athlete can be coming off of a post-season break and do just fine starting with this plan.

Note: When viewing the weekly training volume preview on TrainingPeaks, keep in mind this training plan includes both a mixture of time-based sessions and distance-based sessions; so the weekly training volume will be expressed in terms of both time and distance.

This training plan comes with a few documents/resources that will prove useful to athletes while following. along to the prescribed plan:
1. Instructional Booklet - Contains basic educational and background material that will help the athlete successfully complete the training plan and learn about the training process
2. Exercise Technique Guidebook - Contains pictures and descriptions of over 80 exercises that will help the athlete successfully complete training sessions prescribed within the plan
3. Training and Racing Zones Chart - This will be useful in documenting your swim, bike, and run pace and heart rate zones to be used during training and racing; these zones will bet set by performing tests regularly throughout the training plan

Basic equipment needed to successfully complete the swim sessions within this training plan include:
-swimsuit
-goggles
-wetsuit (if swimming in colder open water venues during training or racing)
-kickboard
-fins
-snorkel

Basic equipment needed to successfully complete the bike sessions within this training plan include:
-bike (standard road bike or triathlon-specific bike are ideal)
-bike helmet
-tire pump
-proper cycling clothes and attire (cycling shoes if desired and cycling shorts and jerseys)
-flat kit (can be kept in saddle bag or in jersey pockets while riding)
-heart rate monitor

Basic equipment needed to successfully complete the run sessions within this training plan include:
-running shoes
-proper run clothing and attire
-heart rate monitor



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x2
1:39 hrs 1:00 hrs
Run x2
0:10 hrs 0:40 hrs
Bike x2
2:31 hrs 2:00 hrs
Swim x2
0:10 hrs 0:40 hrs
Workouts Per Week Weekly Average Longest Workout
Strength
1:39 hrs 1:00 hrs
Run
0:10 hrs 0:40 hrs
Bike
2:31 hrs 2:00 hrs
Swim
0:10 hrs 0:40 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Ryan Eckert, MS, CSCS

Peak Endurance Solutions, LLC

Peak Endurance Solutions is a company dedicated to providing endurance athletes with a premier coaching service through individualized, one-on-one coaching as well as pre-planned, customized training plans available for purchase.

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