Triathlon Base Period Plan: Swim & Strength Focus (8 Weeks, 8-10 hrs/wk), Reusable

Average Weekly Training Hours 09:03
Training Load By Week
Average Weekly Training Hours 09:03
Training Load By Week

“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 swimming and strength.

Hand-crafted by USA Triathlon-certified coach David Glover, MS, CSCS, with swim workouts by collegiate swim coach Doug Alban, ASCA, this plan encapsulates their passion for the sport of triathlon and success coaching hundreds of triathletes to their success.

The plan provides an 8-week structured and periodized training schedule between 8-10 hours per week to maintain your fitness over the winter. Each week contains 3x swims (Tu, Th, Su), 2x bikes (W, Sa), 2x runs (Tu, F), 3 strength (W, F, Su) workouts. Intervals are included each week to train and maintain 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). 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: 500 meters or yards continuously
• Bike: 60 minutes
• Run: 45 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.

Questions? Please visit us on the web at enduranceworks.com or email David directly at: david@enduranceworks.com.

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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 2
0:40:00
Hills

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.

OK to mix in short walking periods as needed.

Sample Day 2
1:00:00
Swim

See swim #1 workout sheet (clip on paperclip icon to download) or Masters swim.

Find all swim workouts here: http://www.enduranceworks.net/resources/swim-drill-videos

Sample Day 3
0:45:00
Whole Body Strength

To view Exercises and for descriptions, click on "View Exercises" tab above. You can also find video demonstrations at: http://enduranceworks.net/resources/strength-exercises/.

Warm up 5-10 min easy aerobic exercise. Perform 2x sets each exercise with 8-12 repetitions per set (hold each plank. Save time by "super setting" exercises - do one set of 2 exercises then repeat in the same order for the second set. Rest about 1 minute between sets.

Sample Day 3
0:40:00
Drills

WU 10' to Z2

Include the following:
6x30s high speed spins with moderate resistance and 30 sec in between (as fast as you can without bouncing in the saddle)
and
4x 60s single leg drill under moderate tension (cadence 60-70 rpm) each leg (alternate legs so total of 8). Focus on keeping heels flat.

Sample Day 4
1:00:00
Swim

See swim #2 workout sheet (clip on paperclip icon to download) or Masters swim.

Find all swim workouts here: http://www.enduranceworks.net/resources/swim-drill-videos

Sample Day 5
0:25:00
Core Routine

To view Exercises and for descriptions, click on "View Exercises" tab above. You can also find video demonstrations at: http://enduranceworks.net/resources/strength-exercises/.

Warm up with 5-10 min light aerobic exercise. Perform 2 sets of each exercise with 12-20 repetitions per set. Save time by super setting the exercises together for a set then repeating same exercises again for the second set.

Sample Day 5
0:45:00
Run

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

Mix in 4 x 1' Z3 efforts.

OK to mix in short walking periods as needed.

David Glover, MSE, MS, CSCS
|
ENDURANCEWORKS, LLC

Services:
Triathlon training plans for all triathlon distances from Sprint to IRONMAN Triathlon for novice, experienced and masters triathletes. All training plans include a training guide, supporting videos and access to webinars and other online resources.

Personal consulting to solve your unique endurance sports challenges.

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