20 Week base training
Author
Louis Richards
All plans by this CoachLength
20 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
20 week winter base training plan for triathletes.
Max volume per week= 10 hours, with long rides on Saturdays and rest days on Mondays (this can be adjusted if requested or if you have a premium account)
This plan is best suited to those who have the ability to train once a day during the week (except for one day) and time to train for up to 3 hours per day at the weekend.
Having a heart rate monitor and GPS running watch is very beneficial when following this plan, a power meter is not required.
There is a free 4 week preview of this plan on my training peaks store page so you can try before you buy!
If you would like the plan customised to you then email us at louis@lrmultisport.com
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
|
2:30 hrs | 1:00 hrs |
|
|
3:36 hrs | 3:00 hrs |
|
|
2:15 hrs | 1:05 hrs |
|
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
2:30 hrs | 1:00 hrs | |
|
|
3:36 hrs | 3:00 hrs | |
|
|
2:15 hrs | 1:05 hrs | |
|
|
—— | —— |
Training Load By Week
Sample Day 1
Warm up 200 free 2 x 50 as 10 torpedo kick, 40 free 2 x 50 as 20 scull #1/ 30 free 2 x 50 as 20 choice drill/ 30 free 4 x 50 descend 1-5 Main set 400 TT 3 min recovery 200 TT Optional 5 x 100 free 25s recovery Cool down 5 x 50 back
Sample Day 4
Warm up
5 min easy
8 minutes build to 90% max effort
2 minutes easy
2 minutes with 6 x 6s spin ups
3 minutes easy
Main Set
30minute time trial, best effort you should be completely spent by the end.
Hit the lap button on your HR monitor watch after 10minutes so you have your average HR for the last 20minutes
Sample Day 6
Stay in granny ring and spin gear at a comfortable high cadence
Sample Day 7
Warm up
10min easy jog, slowly build the pace to faster than marathon race pace
4 x 60-70m strides @75% max speed
Main set
Run 30min at the hardest effort you can manage.
Record the total distance as well as your average HR for the last 20min. Do this by hitting the lap button on the watch after 10min.
Cool Down
10min easy slow jog/walk
Sample Day 8
Warm up
300 m
Main set
4 x 50 as 10 torpedo kick/ 40 free
4 x 50 as 20 6-3-6/30 free
4 x 50 as 20 doggy paddle/ 30 free
1 x 100 free, focus on lifting with your glutes when kicking
1 x 100 as 20 scull #1, 80 free, focus on early catch
1 x 100 as 20 scull #2, 80 free, focus on maintaining a high elbow
2 x 200 free
Cool down
5 x 50 back
Sample Day 10
Warm up (15min)
5 min easy
5 min @80-90rpm increase gear every minute
4 x 1 min as 20s max spin/40s @80-90rpm
1 min easy
Main Set (40min) Keep cadence above 85rpm
3 x 10min @ zone 3 every 2nd minute increase effort for 30s (1 min recovery between sets)
2 x 2:30 start @zone 3 & build to zone 5b (1 min recovery between sets)
Cool down (5min)
easy spin zone 1
Sample Day 11
warm up (600)
200 free
100 pull breath 3/5/7
100 free
4 x 50 as 20 drill/30 free
main set (1250-1500)
3-4 x 250 @CSS + 0.5, 25s recovery
1-2 x 250 pull @CSS + 0.5 breath 3/5/7, 25s recovery
Cool down
4 x 50 backstroke