Triathlon Base 12 weeks (4.0 to 6.0hrs./wk.)

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Triathlon Base 12 weeks (4.0 to 6.0hrs./wk.)

Author

Karen Buxton

All plans by this Coach

Length

12 Weeks

Typical Week

1 Day Off, 3 Swim, 3 Run, 3 Bike, 2 Strength

Longest Workout

0:30 hrs swim
1:15 hrs bike
1:00 hrs run

Plan Specs

triathlon base period

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Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:37
Training Load By Week
Average Weekly Training Hours: 04:37
Average Weekly Breakdown

Karen Buxton

Coachbuxton.com

I work with triathletes, duathletes, runners, swimmers and endurance cyclists from first-timers to elites.

One-on-one premium level-$350 per 4-week block +$200 start-up fee; Quarterly level- $500 per 12-week block +$200 start-up fee; Basic level-$225 per 12-week block +$175 start-up fee; pre-built plans (prices vary); hourly phone consultation & individual training sessions available. For more information email me at karen@coachbuxton.com

Sample Day 1

0:20:00
Alt count-tempo 25s

WU: 4 x 50 done as 25 swim, 25 drill..
MS: On each interval of the first set, count strokes on every other 25 while. focusing on form. On the alternate 25s increase speed slightly. Recoveries are indicated in seconds within parentheses.
2 x 100 (30”) at aerobic effort.
3 x 50 kick (15”) moderate effort--fins okay.
CD: 100 easy pull and 100 easy swim.
Total: 700

Sample Day 1

0:20:00
Heart rate zone 1-2, check form.

Run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence (88+ rpm).

Sample Day 2

0:45:00
Rolling hills seated

Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

Sample Day 2

0:10:00
core exercises

Back and abs

Sample Day 3

0:20:00
Moderate 100s

WU: All easy.
50 swim, 50 drill., 50 pull, 50 swim.
MS:
2 x 100 mod (10”).
1 min rest.
2 x 100 mod (10”).
CD: 4 x 50 easy (15")
Total: 800

Sample Day 4

0:20:00
Zone 1-2, check cadence

Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.

Sample Day 5

0:20:00
Pyramid

WU: 50 swim, 50 drill, 50 swim, 50 drill.
MS: Moderate pace. Recoveries are seconds in parentheses.
50 (15”) 75 (20”) 100 (30”) 75 (30”) 50.
CD: 4 x 50 easy )15")
Total: 750

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