This 12-week base plan is designed for the experienced triathlete who trains at 12.5 to 20.5 hours per week. Weekday training hours range from 1.0 to 3.0 per day (1 to 3 workouts per day) and weekend training hours up to 4.5 per day. The training is challenging at this volume and frequency level and to ensure proper recovery and adaptation, there is a recovery period every third week.
Equipment: Either free weights or machines. Can be done as a circuit.
Load/Resistance: The greatest load possible for 20-30 reps per set (do not sacrifice good form for added weight--always estimate on the light side)
Recovery between sets: 60 seconds.
Important: During recoveries stretch muscle group just worked before starting next exercise.
Speed: Slow to moderate emphasizing perfect form
Progression: Complete one set of each exercise in order (1, 2, 3, etc) before starting second set. The first set every workout is the lightest (warm-up set). When you can complete 3 sets of 30 reps, increase load.
Warm-up and cool down: 5 to 10 minutes aerobic (easy 1-2 zone) exercise (bike, row, elliptical, etc)
Exercises: In order of completion
1. Walking lunge
2. Standing straight arm lat pull down
3. Swiss ball squat
4. Chest press, OR push-ups.
5. Calf raises
6. Seated row
7. Hamstring curls
8. Core work—abs & back
Run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence (88+ rpm).
500 swim easy.
8 x 50 done as 25 drill and 25 swim.
7 x 100 (20”) #1 is easy. Descending time for each interval.
Rest 1-2 minutes.
5 x 100 (20”) each same pace as #7 of first set.
Rest 1-2 minutes.
3 x 100 (20”) each same pace as #7 of first set.
300 kick steady effort.
CD: 300 easy pull.
Back and abs
30-minute track form run workout
10 minute easy run
On the straight-aways:
Perform the drill and then walk back the start.
1) Grapevine – switch lead leg every 10 cross-overs
2) High skips
3) Walking lunges (start with 10-15 steps)
4) Jog backwards
5) High Knees
6) Butt kicks
7) Strides – 4 to 6 repeats--quick light steps, high cadence
5 to 10 minute easy run cool down and light stretch
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.
Heart rate zone 1-2 on gently rolling course. NO zone 3. Walk hills, if necessary, to hold heart rate down.