Triathlon Aerobic Base Development 13-19 hrs per week, BEGINNER

Average Weekly Training Hours 14:57
Training Load By Week
Average Weekly Training Hours 14:57
Training Load By Week

This is a 12 week training program designed to work on your aerobic base. This plan has weekly training hours ranging from 13-19.

Sample Day 1
1:00:00
AA, 3-4 sets

Strength: After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details go to www.TrainingBible.com and click on About and then RESOURCES and then on TRAINING WORKOUTS. Or turn to Chapter 13 in The Triathlete's Training Bible (or go here: http://www.trainingbible.com/bkp-all/pdf/Triathlon_Strength_Program.pdf).

Sample Day 2
1:00:00
Easy ride

Ride in 1-2 zone, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.

Sample Day 2
0:45:00
Strides, 4-5, relax

Strides (this is best outdoors but may be done on a treadmill). Warm up. Then 4-5x20 seconds fast on soft, gentle downhill. Approximately 400m race pace. Not all out. Relax. Walk and hop back to start point during each recovery. Hop 30 times on right leg and then 30 times on left leg (hops are to build foot/leg strength). Zone 1 cool down.

Sample Day 2
0:45:00
Aerobic ints

(You may substitute a masters swim workout.) WU: 100 swim easy, 50 kick easy, 100 swim moderate, 50 kick moderate, 100 swim build speed, 50 kick build speed.
MS: For the first set decrease times with each work interval. All aerobic—easy breathing.
4 x 100 (10”) moderate.
Rest 2 minutes.
Kick 300 steady.
6 x 25 relaxed speed (15”).
CD: 200 easy swim.
Total: 1500

Sample Day 3
0:30:00
Drills, 6x50

Warm-up + drills for your technique limiter. Then do 6x50 fast form (on 90 seconds). Long, easy cool down. FORM!

Sample Day 3
0:45:00
Base building

On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.

Sample Day 4
1:00:00
Easy ride

Ride in 1-2 zone, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.