Triathlon: Base Period (Winter, Off-Season) Training: 3.0 to 6.0 hrs/wk

Average Weekly Training Hours 04:29
Training Load By Week
Average Weekly Training Hours 04:29
Training Load By Week

This 12-week plan is perfect for the time-crunched athlete looking to prevent boredom and build some base fitness. You can have a triathlon in mind for one of your future goals, or you might want to simply use multisport training to get yourself into shape.

The goals of this plan include:

- Establish a fitness routine and stick with it

- Build swimming endurance to swim 1500 non-stop

- Lift weights to improve strength

- Build your longest run from 30 minutes to 60 minutes

- Build your longest ride from 45 minutes to 90 minutes

This program has the swimming details to help you build swimming endurance without a masters group and without having to dream up your own swimming sets. Swimming is blended into a running and cycling routine that can be accomplished indoors or outdoors.

Weekday running and cycling workouts are used as a warm-up for strength training to conserve on training time. Weekend running and cycling workouts build in length and intensity at just the right pace. Weekly training is manageable, ranging from three hours to six hours.

At the end of the training block, you can maintain your endurance by continuously repeating the last three to four weeks of the training plan, with the Strength Maintenance weight training routine substituted for all strength sessions. Longer weekend workouts can be repeated or you can get creative and design your own sessions.

Or…maybe you will look for a new set of goals at the end of 12 weeks?

Find the supporting documents you need to help you with this plan at this link.

You can find more training plan choices at THIS HOT LINK.

Sample Day 1
0:20:00
Easy Run

Run on a flat course - a soft surface would be best (grass, dirt or treadmill) - keeping heart rate in Zone 1.

Sample Day 1
0:40:12
AA

Warm up aerobically, running or cycling for 10-20 minutes, then complete 2-3 sets x 15-20 repetitions (reps) of the designated exercises using a light to moderate weight.

Sample Day 2
0:20:00
Endurance 50s (Z1-3)

Swim the designated number of 50s or 75s in the Zones indicated. Zone 1 = Z1, Zones 1-2 = Z1-2, Zones 1-3 = Z1-3. Take rest intervals (RI) as indicated between each 50.

Sample Day 3
0:20:24
Endurance - 90rpm

Ride in Zones 1-2 on a flat to gently rolling course at 90+ rpm. If you're unable to spin 90+ rpm coast and recover until you can.

Sample Day 3
0:40:00
AA

Warm up aerobically, running or cycling for 10-20 minutes, then complete 2-3 sets x 15-20 repetitions (reps) of the designated exercises using a light to moderate weight.

Sample Day 4
0:20:00
Endurance 50s (Z1-3)

Swim the designated number of 50s or 75s in the Zones indicated. Zone 1 = Z1, Zones 1-2 = Z1-2, Zones 1-3 = Z1-3. Take rest intervals (RI) as indicated between each 50.

Sample Day 6
0:30:00

This level is used for aerobic maintenance and endurance training. Heart rate should stay primarily in the 1 to 2 zones. How much time is spent in each zone depends on how you feel that day. The goal of an E2 run is not to see how much time you can spend in Zone 2. Run a rolling course if possible, with grades up to 4 percent. For reference, most highway off-ramps are 4-percent grade. Changing the grade on a treadmill, for those living in vertically deficient cities, can simulate hills. If you run with a group, inner discipline is necessary to let the group go if they turn a training run into a race.

Gale Bernhardt
|
Gale Bernhardt Consulting Inc.

I offer one-on-one, completely personalized coaching for athletes that want customized training.

For athletes that enjoy self-coaching, but need a bit of help, I offer phone consulting services.

You can find more information about these services on my website www.galebernhardt.com