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Winter Base Plan 2014- Swim focus <10hrs


Simon Ward

All plans by this Coach


21 Weeks

Plan Specs

triathlon base period

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Plan Description

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 would like to focus more on their swimming


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:47 hrs 1:15 hrs
1:46 hrs 1:34 hrs
2:57 hrs 2:15 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
3:47 hrs 1:15 hrs
1:46 hrs 1:34 hrs
2:57 hrs 2:15 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 4

CSS test set


Sample Day 5

Tempo - 30mins

**Using the Vdot tables tempo pace is just a bit slower than 10k pace (probably more like 1/2 marathon pace)**

Sample Day 5

Endurance 1

Sample Day 6

Road -1.5hrs 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**

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