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3 Month Training Plan: BASE Prep Phase

Author

Lauren Updyke

All plans by this Coach
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Length

13 Weeks

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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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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.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx3
2:32 hrs 1:00 hrs
Strengthx2
0:08 hrs 0:45 hrs
Swimx2
0:09 hrs 1:00 hrs
Bikex2
1:49 hrs 1:15 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
2:32 hrs 1:00 hrs
Strength
0:08 hrs 0:45 hrs
Swim
0:09 hrs 1:00 hrs
Bike
1:49 hrs 1:15 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported 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.