Triathlon Base Period Plan: Cycling & Strength Focus (8 Weeks, 8-10.5 hrs/wk), Reusable

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 09:11

“First say to yourself what you would be; and then do what you have to do.” - Epictetus

training plan guide

Designed for age group triathletes, the goal of this 8 week base period training plan is to prepare you for the start of your season training with a focus on improving your cycling and strength.

Hand-crafted by USA Triathlon-certified coach and elite triathlete David Glover, MS, CSCS, this plan encapsulates his passion for the sport, his personal experience as a triathlete (100+ triathlon finishes including 28 Ironman races) and his success coaching hundreds of triathletes to their success.

The plan provides an 8-week structured and periodized training schedule between 8-10.5 hours per week to maintain your fitness over the winter. Each week contains 2x swims (Tu, F), 3x bike rides (Tu, Th, Sa), 2x runs (W, Su), 3 strength (W, F, Su) workouts. Intervals are included each week to train your fast twitch muscle fibers. Cycling and running workouts can be done indoors on trainers and treadmills (respectively). Your weekly schedule includes a designated off day (Monday). Long rides are on Saturday and long runs on Sunday. This program can be set to start on any Monday and will run for 8 weeks.

Prior to using this plan, you should be able to complete the following workouts:
• Swim: 400 meters or yards continuously
• Bike: 80 minutes
• Run: 50 min (substitute in walking if needed)

Purchase of this plan includes our comprehensive 40+ page Triathlon Training Guide, which explains how to use your training plan plus email access to David Glover at any time for questions that you may have about this plan.

For more information about this plan, please DOWNLOAD the Description Document.

What do our clients say? Please see their testimonials.

Questions? Please visit us on the web at or email David directly at:

david glover coaching certifications

Please note: This training plan starts any Monday. You can also reuse this training plan in the future by changing the start or end date.

Sample Day 1

WU 10' (minutes) to Z2. Include 6 x 15s strides (quick, fast acclerations, but not sprints, to increase leg turnover).

Find a moderately inclined hill.
Run up 1' Z3 then down easy. Repeat 6x.

Finish in Z2.

Sample Day 4
Long Ride

WU 20' (minutes) to Z2.

Alternate: 4' Z3 / 6' Z2 (stand for 1' during each of Z3 efforts)

Last 20' Z2

Sample Day 5
Long Run

Z2. Run on softer surfaces (e.g. dirt, grass, etc.) if possible. Practice nutrition and hydration.

Mix in 4 x 1' Z3 efforts.

Sample Day 28

Z2 on a hilly course with any hills in Z3.

Sample Day 29

WU 10' to Z2 with 4x 15s strides mixed in.

Repeat 3x (2' Z3 / 2' Z4 / 4' Z2)

Finish in Z2

Sample Day 37

Optional: Spinning class

WU 15' to Z2
40' Alternate: 6' Z2 / 4' Z4
Finish in Z2

Sample Day 42

Z2 on a hilly course with any hills in Z3.

David Glover, MSE, MS, CSCS

Triathlon training plans for all triathlon distances from Sprint to IRONMAN for novice, experienced and masters triathletes. All training plans include training guide, email access to coach and resources including demonstration videos and in-depth webinars.

Specialties: IRONMAN 70.3 and IRONMAN Triathlon, Planning Your Racing Season, Mental Skills Training and Exercise Physiology.