Foundation Plan (with videos)

Average Weekly Training Hours 07:41
Training Load By Week
Average Weekly Training Hours 07:41
Training Load By Week

The foundation plan is the start of your triathlon journey, around 6 - 12 weeks duration and roughly 30 - 36 weeks out from your major race. That said, if your swim is front pac & does not need work, you can start putting in "winter" training on your swim (harder sessions). However, if you are new to running and your run needs a lot of technical work to improve your economy, thus slower progressions. You may need to stay in the "foundation phase" for longer than 12 weeks to ensure you are technically sound and don't get injured.

This phase will equip you with the tools necessary to cope with the harder winter to follow. You will see that the sessions are laid out with a flow to them. Of course not everyone can do the swim on a monday morning, however with your weeks training try to follow a few guidelines:

1. As much as possible have one rest day per week (mental & physical freshening up)
2. It is ok to move sessions around, but try to give 48hrs of easy or drill work between harder sessions
3. If you are training in the am fasted (without food) try to make this session easy to utilise fat adaptation (burning fat stored in the body)
4. Week 4 is a "freshening-up" week, this does not mean do nothing, but things like having sunday am off with be great news for your partner and for you to have breakfast in bed! You still have to nail the key sessions.
5. Don't do two run sessions consecutively, unless your body is robust enough to handle this
6. Don't be in a rush to be super fit and training really hard during this phase, I have seen many an athlete elite and age group burnt out or injured three months into their new programme. Keen is great, but put that enthusiasm into becoming economical and a little fitter.

Improve technique = improved economy & less injuries = consistent athlete

Sample Day 1
0:40:00
1700m
Swim - Skills & drills

All drills, warm ups etc can be found on my Vimeo website
http://swim-videos.jamesbeckinsale.co.uk/

Now you have gone through profiling & understand your strength and weaknesses you also know what you need to work on in the swim...
1. Head position:
2. Body rotation (from kick)
3. Leg kick:
4. Stroke (catch)

Look at the training videos and link the video to you and then to the drills required. (A link to the Foundation Plan Videos with password has been included in a document attached to this workout - click on the paper clip symbol above).

Warm up (525m)
200m back - 100m front scull/ deep kick (FSDK) - 100m front doggy deep kick (FDDK) - 100m breast - 1 length fly (I know some people find fly tough... just give it a go and make sure you use your legs)

Main set (800m)
4 x (1 length drill 1) - 100m back
4 x (1 length drill 2) - 100m back
4 x (1 length drill 2) - 100m back
4 x (1 length drill 2) - 100m back


Cool down (300m)
100m double arm back - 100m breast - 100m double arm back

Sample Day 2
0:40:00
Bike - Skills & drills

All bike skills and drills are available on my website
http://bike-videos.jamesbeckinsale.co.uk/

Warm up (10mins)
5mins easy spin @ 95rpm - 5mins build to L3 @ 95rpm

Main set (15mins)
10 x (30 sec right leg - 30 sec clip back in - 30 sec Left leg)

5mins spin @ L3 @ 95 rpm

Cool down
10mins starting at L3 and reducing to L1 for final 3mins

Sample Day 3
0:30:00
Run - Skills & drills

All warm ups and cool downs (flushing) are on the website
http://run-videos.jamesbeckinsale.co.uk/

Go through warm up

Aim: work each technical
1. Alignment
2. Foot strike
3. Strike rate (drive femur back quickly)
4. Relaxation

Main set (aim strike rate)
Still working on the forward lean as you did in the warm up.
4 x 30 sec strides @ L3 aim for around 46 - 49 strikes with an easy jog back to start

Sample Day 3
0:15:00
Strength - Foundation Phase

All strength videos can be found on my website
http://strength-videos.jamesbeckinsale.co.uk/

1. Internal & external rotation (shoulder) = 1min
2. Front plank = 1min
3. Side plank = 30 secs
4. Basic sit up = 1min
5. Single leg Romanian deadlift = 1min (select weight your are comfortable with and can hold good form)
6. Adductor / abductor with ankle weight = 1min
7. Balance eyes open single leg = 1min
8. Bird dog = 1min

Sample Day 4
0:40:00
1700m
Swim - Skills & drills

Remember to check out all the drills on my website
http://swim-videos.jamesbeckinsale.co.uk/

Don't move on to next drill until you have mastered the last one.

1. Head position:
2. Body rotation (from kick)
3. Leg kick:
4. Stroke (catch)

Look at the training videos and link the video to you and then to the drills required.

Warm up (525m)
200m back - 100m front scull/ deep kick (FSDK) - 100m front doggy deep kick (FDDK) - 100m breast - 1 length fly.

Main set (800m)
4 x (1 length drill 1) - 100m back
4 x (1 length drill 2) - 100m back
4 x (1 length drill 2) - 100m back
4 x (1 length drill 2) - 100m back


Cool down (300m)
100m double arm back - 100m breast - 100m back

Sample Day 6
0:40:00
Swim - Skills & drills

Make sure you fully understand the technique involved in correct running before you change or work on your running technique
http://run-videos.jamesbeckinsale.co.uk/

Go through warm up around 20mins

Main set (aim strike rate)
6 x 30 sec strides @ L3 aim for around 46 - 49 strikes with an easy jog back to start

Sample Day 6
0:40:00
1700m
Swim - Skills & drills

It is key that you dont move onto the next drill until you have mastered the last one.  

Remember you are still getting fit by doing the drills and you will become faster if your position in the water is mastered.

1. Head position:
2. Body rotation (from kick)
3. Leg kick:
4. Stroke (catch)

Look at the training videos and link the video to you and then to the drills required.

Warm up (525m)
200m back - 100m front scull/ deep kick (FSDK) - 100m front doggy deep kick (FDDK) - 100m breast - 1 length fly.

Main set (800m)
4 x (1 length drill 1) - 100m back
4 x (1 length drill 2) - 100m back
4 x (1 length drill 2) - 100m back
4 x (1 length drill 2) - 100m back


Cool down (300m)
100m double arm back - 100m breast - 100m back

James Beckinsale
|
Optima Training Systems

After years of coaching athletes in person I wanted to help athletes who couldn’t engage with coaches or clubs personally. Rather than just providing online training plans, I have put together a number of resources including plans, videos and articles https://www.jamesbeckinsale.co.uk/

For the training plans to become personal to you I’ve included profiling tools that will help set your individual training zones. I’ll also be posting training sessions and current thinking on social media.