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3 Month Training Plan: BASE Prep Phase

Author

Lauren Updyke

All plans by this Coach

Length

13 Weeks

Plan Description

This is an off-season plan for the olympic distance triathlete. The focus of this plan is to increase dynamic flexiblity, functional and core strength, along with honing run form, cycling efficiency, and swimming form.
This plan also comes with a CORE and STRENGTH worksheet with exercises specifically geared to make you a more balanced athlete. This plan will start on whatever day you select and run for 13 weeks. This plan should be done before any BASE phases and is perfect for training in the winter months.

How it Works

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Workout and Analyze

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Track Your Progress

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
02:32:00 01:00:00
Strength x2
00:08:00 00:45:00
Swim x2
00:09:00 01:00:00
Bike x2
01:50:00 01:15:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
02:32:00 01:00:00
Strength
00:08:00 00:45:00
Swim
00:09:00 01:00:00
Bike
01:50:00 01:15:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

Lauren Vallee Updyke

Base Tri Fitness

We do one thing at BASE. Focus on our athletes and their success. We don't believe in gimmicks, fads, or any other hocus pocus. We rely on science. Utilizing our unique testing protocol we set training parameters that meet the needs of our athletes. No two athlete plans are the same - just as no two athletes are the same. For more information visit www.basetrifitness.com and get ready to Build the BASE.


  • This plan includes a Free Basic TrainingPeaks Account.
  • 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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