Winter Base Plan 2013-14- balanced

Average Weekly Training Hours 09:21
Training Load By Week
Average Weekly Training Hours 09:21
Training Load By Week

This is a 21 week Winter base plan with a maximum of 10 hours training per week. This plan will suit those who want to get a good base of training but still maintain a semblance of normaility in their life. If you can reach 21 weeks having completed 210 hours of training you WILL be in good shape. This version of the plan is for those who have a good balance between each of the sports

Sample Day 2
0:59:30
Endurance 60 mins

Steady run designed to build endurance. Ideally this should be done OFF ROAD

Sample Day 3
1:00:00
2600m
Endurance 1

In the main set, endurance reps should be swum at a pace 3-4s/100m slower than CSS pace

Sample Day 3
0:30:00
Circuits - Day 1

WARM UP Warm up 5 mins aerobic activity (choose the same one as you will use for your intervals)THEN INTO Shoulder Savers x 10 Internal & External rotations with each arm Eccentric Lowering x10 each leg Supine Bridge x 10 Shoulder blade retractions in press up position x 10 Clock Lunges x 6 in each direction Spiderman x 20 View the warm up here http://youtu.be/fyec79QVD0E you can view a video of the exercises here http://www.youtube.com/watch?v=6ViSwAdnUPc Start with 3 circuits in Wk 1. In subsequent weeks either add 2-3 reps per exercise or complete an extra circuit - NOT BOTH. Take 30s rest after each exercise

Sample Day 4
0:30:00
EZ 30' Run

This should be a nice EZ run, possibly off road

Sample Day 4
1:00:00
Turbo - VO2 max Intervals #1

BT: "KEY SET"
a tough set. be rested & be ready.
HARD TRAINING EASY COMBAT!!!

Sample Day 5
1:00:00
1800m
CSS test set

BT: "KEY SET"

Sample Day 6
0:30:00
Circuits Day 2

WARM UP Warm up 5 mins aerobic activity (choose the same one as you will use for your intervals)THEN INTO Shoulder Savers x 10 Internal & External rotations with each arm Eccentric Lowering x10 each leg Supine Bridge x 10 Shoulder blade retractions in press up position x 10 Clock Lunges x 6 in each direction Spiderman x 20 View the warm up here http://youtu.be/fyec79QVD0E You can view a video demo of all the exercises here http://www.youtube.com/watch?v=yInXnFTaVIg. Start with 3 circuits in Wk 1. In subsequent weeks either add 2-3 reps per exercise or complete an extra circuit - NOT BOTH. Take 30s rest after each exercise

Simon Ward
|
TheTriathlonCoach.com

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