Triathlon: Base Period (Winter, Off-Season) Training, Phase 1: 8.5 to 13.5 hrs/wk

Average Weekly Training Hours 09:21
Training Load By Week
Average Weekly Training Hours 09:21
Training Load By Week

This 10-week plan is base training for experienced triathletes. A flood of requests have finally been answered and this popular training plan is now available online. This plan is similar to Weeks 5 to 14 of the year-long Olympic distance training plan in the book, “Training Plans for Multisport Athletes.” Subtle changes have been added to improve the training plan to keep you on track. The online format makes it easy for you to monitor and track your progress. Additionally, you can easily modify and move workouts to meet your personal training needs.

Before beginning the plan, you are training approximately six hours per week. This training includes two or three days of each swimming, cycling and running. Before beginning the plan, you are capable of running 1:00 and riding 1:00. The first week of training shown on the Plan Preview seems manageable to you. Training begins at 8:30 hours per week and progresses to about 13:30. Your longest run progresses to 1:30 and includes the beginning of lactate threshold training. Your long bike ride progresses to 2:30. Testing days are included as benchmarks of progress.

After you complete this plan, an option is to use the next block of training in the sequence titled Triathlon Base Training, Phase 2: 7.0 to 15 hrs/wk.

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.

Plan is available in the book “Training Plans for Multisport Athletes.”

Sample Day 1
1:15:00

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
1:00:00

The main set will be mostly aerobic work; however a good deal of form work is included at the beginning or the end of the workout. For this workout, speed is less important than good form. Some coaches refer to this as drill work. Neuromuscular training is important during the drill segment. (Can select a Workouts in a Binder card E(Form). )

Sample Day 3
0:30:00

Within a run that is mostly Zone 1 to 2 intensity, insert several 20- to 30-second accelerations when the mood strikes you. Finish the acceleration faster than you began. Quick cadence and proud posture are important. Feel light and fast. Jog easy for two or more minutes between accelerations.

Sample Day 3
1:00:00

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
0:30:00

With heart rate in Zones 1 to 2, the entire ride is at 90 rpm or greater. If cadence is not at least 90, coast and recover until legs are recovered. This is best done on a flat course.

Sample Day 4
1:00:00

Swim with masters or on your own, control the intensity, so RPE is in Zones 1-2. (Can select a Workouts in a Binder card (E). )

Sample Day 5
1:00:00

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.

Gale Bernhardt
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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