Browse More Plans

Winter Base Plan 2014- balanced <13 hours


Simon Ward

All plans by this Coach


21 Weeks

Plan Specs

triathlon base period

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.

Still have questions about this plan?

Plan Description

This is a 21 week Winter base plan with a maximum of 13 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 275 hours of training you WILL be in great shape.
This version of the plan is for those who have a good balance between each of the sports


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:36 hrs 1:53 hrs
2:53 hrs 1:15 hrs
4:51 hrs 4:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
2:36 hrs 1:53 hrs
2:53 hrs 1:15 hrs
4:51 hrs 4:00 hrs
—— ——

Training Load By Week

Simon Ward

Long distance triathlon
Nutrition Coaching
Technique analysis
Power based bike training
Personalised coaching (£200 per month)
S.W.A.T. Inner Circle (£30/month)
1-1 training days £450
Event specific training plans (20 wk plan - £140)
Swim,Bike,Run technique analysis (£60/hr)
Triathlon Specific strength & conditioning

Sample Day 1

Aerobic stability run #1

The goal here is to find the speed that allows you to hold a constant HR for each of the 3 reps.
You have a range of 3-5bpm to work within.
Your goal pace is Vdot MP (approx 80%mhr)
If your HR strays outside of this then you'll need to reduce the pace

Sample Day 2

Endurance 10 - Kick sequence 1

Sample Day 3

Turbo- Vo2 Max10 x 60s

This session is designed to develop your aerobic capacity. It's a tough set and you will need to be rested and extremely motivated
These intervals are done at 92-100%mhr although with such short intervals it will be difficult to get your HR into the correct zone. Just go by effort 9.5 or 10/10 on RPE scale
If you are using power then aim for 110-115%ftp

Sample Day 3

EZ 30' Run

This should be a nice EZ run, possibly off road Pace = Vdot E/L

Sample Day 4

CSS test set


Sample Day 5

Endurance 65 mins

Endurance run - Steady run designed to build endurance.
Your effort will probably be Vdot E/L pace
For the warm up rather than doing a formal set of strides just run for 10 mins as 15s fast cadence and 30s EZ jog on a flat part of your route then drop into your long run pace

Sample Day 5

Road -1hr steady

"All day" pace, or classic long slow distance (LSD) training. Sensation of leg effort/fatigue generally low, but may rise periodically to higher levels (e.g., when climbing). Concentration generally required to maintain effort only at highest end of range and/or during longer training sessions. Breathing is more regular than at level 1, but continuous conversation still possible. You shoul;d finish feeling pleasantly tired, not exhausted If you do this on the indoor trainer then ONLY RIDE FOR 1HR **If you have power then aim for an NP of 0.65-0.7 for the whole ride This is roughly an avge HR of 70%mhr**

$117.00 - Buy Now