Triathlon Pre-Base Prep (8 Weeks)

Author

Adam Hodges

All plans by this Coach

Length

8 Weeks

Typical Week

1 Day Off, 2 Other, 2 Swim, 4 Strength, 2 Bike, 2 Run

Longest Workout

0:40 hrs swim
1:30 hrs bike
1:00 hrs run

Plan Specs

triathlon trail beginner hr based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

This 8-week plan will help ease you back into regular training by gradually moving you from your off-season rest period toward the beginning of base training. The plan includes a strength training program. It assigns volume based on training hours and intensity based on heart rate training zones. The plan provides instructions and workouts to determine your individualized training zones, so no prior knowledge is needed. By the end of the 8 weeks, you will ready to start the 20-week Base Training plan. The plan can also be used by novice triathletes to prepare for their first sprint distance triathlon after 8 weeks.

Advance from this plan to the next two plans in this series:
- Triathlon Base Training (20 weeks) + Event Taper (4 weeks)
- Triathlon Event Training (8 weeks)

Consult the Alp Fitness website (alpfitness.com) for supplemental videos, tools and resources to use along with this plan. Train smart!

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:31
Training Load By Week
Average Weekly Training Hours: 05:31
Average Weekly Breakdown

Adam Hodges

Alp Fitness

I offer training plans for runners and triathletes seeking personal growth through self-defined challenges, whether those involve races (e.g. Ironman 70.3, 50K trail runs) or solo adventures (e.g. fast-packing, mountaineering objectives). Learn more about the training approach in my book, “The Triathlete’s Training Guide,” and check out alpfitness.com for additional videos and articles to help you train smart.

Back to Plan Details

Sample Day 1

0:20:00
Swimming Form Work

The aim of this workout is to work on your swimming form. Do not worry about pace or times. This is all about developing good form habits.

See the swimming drills at https://www.alpfitness.com/tag/swimming-drills/.

In your post-workout comments, indicate how you felt with a letter grade:

A. Felt amazing; superhuman
B. Felt fairly good; decent workout
C. Felt a bit flat or off (e.g., heavy legs)
D. Had to stop early; didn't have it today
F. Could not train due to illness or fatigue

Write down any factors that may account for your rating above (e.g., took a nap yesterday, motivated by nice weather, had poor night's sleep, working longer hours this week).

Sample Day 1

0:30:00
General Strength

This General Strength workout will prepare you for Max Strength work and Muscular Endurance work later in the season.

Do 1 set of 8-12 reps. Do each group as a circuit, rotating from one exercise to the next (you can rotate through all groups in one big circuit, if you’d prefer). Keep moving through the circuit and/or stretching between each set. This provides a more efficient and beneficial workout.

Always maintain perfect form with attention to safety. If in doubt on how to do an exercise, consult a trainer in the gym or choose an alternate exercise.

GROUP 1
a. Cable twist up-down
b. Good morning
c. Dumbbell Single Leg Split Squat

GROUP 2
a. Seated row
b. Dumbbell bench press
c. Lat pulldown

GROUP 3
a. Power clean
b. Dumbbell Prone Rear Delt Raise
c. Dumbbell Standing Lateral Raise

When finished, spend some time stretching. Hold each stretch for 3 minutes.

STRETCHES
a. Seated hamstring stretch
b. Groin stretch
c. Standing Quadriceps Stretch
d. Calf stretch

================
NON-GYM OPTIONS
================
If you don’t have access to a gym, you can do alternative exercises with equipment at home like stretch cords, a TRX, and a stability ball. These options are provided below.

GROUP 1
a. Front/side planks (do sets of 30 seconds)
b. Good morning (use body weight)
c. Single Leg Split Squat (use body weight or water jugs using a bench or stairs)

GROUP 2
a. TRX high row
b. TRX chest press or push-ups*
c. TRX low row
*Push-ups can be done with feet on a stability ball for more resistance

GROUP 3
a. Body squats
b. Hitchiker (prone position with thumbs up)
c. Lateral raises (stand on stretch cord)

For descriptions and demos of alternative non-gym exercises, see https://www.alpfitness.com/category/functional-strength-videos/.

====================
LINKS TO GYM DEMOS
====================

GROUP 1
a. https://exrx.net/WeightExercises/Obliques/CBUpDownTwist
b. https://www.exrx.net/WeightExercises/Hamstrings/BBGoodMorning
c. https://www.exrx.net/WeightExercises/Quadriceps/DBSingleLegSplitSquat

GROUP 2
a. https://exrx.net/WeightExercises/BackGeneral/CBSeatedRow or
b. https://exrx.net/WeightExercises/PectoralSternal/DBBenchPress
c. https://exrx.net/WeightExercises/LatissimusDorsi/CBFrontPulldown

GROUP 3
a. https://www.exrx.net/WeightExercises/OlympicLifts/PowerClean
b. https://www.exrx.net/WeightExercises/DeltoidPosterior/DBLyingRearLateralRaise
c. https://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise

STRETCHES
a. https://exrx.net/Stretches/Hamstrings/Seated
b. https://www.exrx.net/Stretches/HipAdductors/LyingGroin
c. https://www.exrx.net/Stretches/Quadriceps/Standing
d. https://exrx.net/Stretches/Gastrocnemius/Wall

Sample Day 1

0:20:00
Runner's Core Routine

Perform 1-3 sets of 8-12 reps (or 30 second intervals) as a circuit—that is, rotating from one exercise to the next. Always perform exercises with perfect form. Add/subtract reps or time as needed to keep it challenging.

Add additional core exercises or make changes to this routine based on your needs and preferences.

For descriptions and demos of exercises, see https://www.alpfitness.com/category/functional-strength-videos/.

1. Superman
2. Front plank
3. Glute bridge
4. Side plank
5. Donkey kicks
6. Lying hip abductions

==================
ADVANCED ROUTINE
==================

1. Superman
2. Front plank with straight leg hip extension
3. Glute bridge
4. Side plank with hip abduction
5. Donkey kicks

Sample Day 2

0:45:00
Bike AeT HR Test

You should do this time trial in a fasted state. Do not eat for at least two hours before the test. Ideally, do the test in the morning after not eating since dinner the night before.

The course can be flat or up a steady 5-10% grade, but avoid a course with rolling hills. Choose a familiar course that you can return to each time you do this workout.

Do an easy warm up until you break a sweat.

Once you are warmed up, continue picking up your speed to increase your heart rate by about 5 beats per minute every 3 minutes while breathing only through your nose.

Continue to increase your pace until nose breathing becomes too difficult; then back off just enough to keep nose breathing for another 10-15 minutes. Record this 10-15-minute interval on your GPS/HR device.

NOTE: There is usually only a 2-4 bpm difference between easy breathing and unsustainable nose breathing.

RESULTS: The average HR you recorded during your 10-15-minute nose breathing interval represents your Aerobic Threshold Heart Rate (AeT HR).

IMPORTANT: All of your endurance base workouts should be at or below your AeT HR. So make a note of your AeT HR in your mind.

MORE BACKGROUND INFO: The AeT HR may or may not correspond directly to your Zone 2 HR range based off your lactate threshold (LT) heart rate. As your base develops, your AeT HR should get closer to your LT HR. Once these two are within 10% of each other, then you will be ready for higher intensity anaerobic work.

Sample Day 3

0:30:00
Run AeT HR Test

You should do this time trial in a fasted state. Do not eat for at least two hours before the test. Ideally, do the test in the morning after not eating since dinner the night before (about a 12-hour fast).

The course can be flat or up a steady 5-10% grade, but avoid a course with rolling hills. Choose a familiar course that you can return to each time you do this workout.

Do an easy warm up until you break a sweat.

Once you are warmed up, continue picking up your speed to increase your heart rate by about 5 beats per minute every 3 minutes while breathing only through your nose.

Continue to increase your pace until nose breathing becomes too difficult; then back off just enough to keep nose breathing for another 10-15 minutes. Record this 10-15-minute interval on your GPS/HR device.

NOTE: There is usually only a 2-4 bpm difference between easy breathing and unsustainable nose breathing.

RESULTS: The average HR you recorded during your 10-15-minute nose breathing interval represents your Aerobic Threshold Heart Rate (AeT HR).

IMPORTANT: All of your endurance base workouts should be at or below your AeT HR. So make a note of your AeT HR in your mind.

MORE BACKGROUND INFO: The AeT HR may or may not correspond directly to your Zone 2 HR range based off your lactate threshold (LT) heart rate. As your base develops, your AeT HR should get closer to your LT HR. Once these two are within 10% of each other, then you will be ready for higher intensity anaerobic work.

Sample Day 4

0:20:00
10TSS
Swim Easy+Drills

Easy swim in Zone 1 to aid recovery, add to your training volume and loosen you up for the key workouts of the week.

Incorporate some drills into your swim; stay focused on form. See the swimming drills at https://www.alpfitness.com/tag/swimming-drills/.

Training effects are gained between key workouts when your body recovers and rebuilds. The purpose of this workout is to facilitate that rebuilding process by helping your body recover from prior training. If you need to shorten this workout or take the day off completely, do so. Listen to your body.


----------------------------
Zones based on T-Pace*
----------------------------
Zone 1 = Very easy
Zone 2 = T-pace + 10 sec
Zone 3 = T-pace + 5 sec
Zone 4 = T-pace
Zone 5a = T-pace
Zone 5b = T-pace – 5 sec
Zone 5c = Maximal effort

*T-pace is your lactate threshold pace.
See https://www.alpfitness.com/how-to-determine-your-swimming-pace-zones/


----------------------
RPE Scale**
----------------------
0 Rest
1 Very, very easy
2 Easy
3 Moderate
4 Somewhat hard
5 Hard
6 -
7 Very hard
8 -
9 -
10 Maximal

**The workout builder uses RPE (rating of perceived exertion) to indicate intensity. You can ignore this scale or use it instead of the Zones based on T-Pace listed above.

----------------------
NOTE: Do not to confuse the Pace Zones with the RPE scale. These are different ways to measure your intensity.



In your post-workout comments, indicate how you felt with a letter grade:

A. Felt amazing; superhuman
B. Felt fairly good; decent workout
C. Felt a bit flat or off (e.g., heavy legs)
D. Had to stop early; didn't have it today
F. Could not train due to illness or fatigue

Write down any factors that may account for your rating above (e.g., took a nap yesterday, motivated by nice weather, had poor night's sleep, working longer hours this week).

Sample Day 4

0:30:00
General Strength

This General Strength workout will prepare you for Max Strength work and Muscular Endurance work later in the season.

Do 1 set of 8-12 reps. Do each group as a circuit, rotating from one exercise to the next (you can rotate through all groups in one big circuit, if you’d prefer). Keep moving through the circuit and/or stretching between each set. This provides a more efficient and beneficial workout.

Always maintain perfect form with attention to safety. If in doubt on how to do an exercise, consult a trainer in the gym or choose an alternate exercise.

GROUP 1
a. Cable twist up-down
b. Good morning
c. Dumbbell Single Leg Split Squat

GROUP 2
a. Seated row
b. Dumbbell bench press
c. Lat pulldown

GROUP 3
a. Power clean
b. Dumbbell Prone Rear Delt Raise
c. Dumbbell Standing Lateral Raise

When finished, spend some time stretching. Hold each stretch for 3 minutes.

STRETCHES
a. Seated hamstring stretch
b. Groin stretch
c. Standing Quadriceps Stretch
d. Calf stretch

================
NON-GYM OPTIONS
================
If you don’t have access to a gym, you can do alternative exercises with equipment at home like stretch cords, a TRX, and a stability ball. These options are provided below.

GROUP 1
a. Front/side planks (do sets of 30 seconds)
b. Good morning (use body weight)
c. Single Leg Split Squat (use body weight or water jugs using a bench or stairs)

GROUP 2
a. TRX high row
b. TRX chest press or push-ups*
c. TRX low row
*Push-ups can be done with feet on a stability ball for more resistance

GROUP 3
a. Body squats
b. Hitchiker (prone position with thumbs up)
c. Lateral raises (stand on stretch cord)

For descriptions and demos of alternative non-gym exercises, see https://www.alpfitness.com/category/functional-strength-videos/.

====================
LINKS TO GYM DEMOS
====================

GROUP 1
a. https://exrx.net/WeightExercises/Obliques/CBUpDownTwist
b. https://www.exrx.net/WeightExercises/Hamstrings/BBGoodMorning
c. https://www.exrx.net/WeightExercises/Quadriceps/DBSingleLegSplitSquat

GROUP 2
a. https://exrx.net/WeightExercises/BackGeneral/CBSeatedRow or
b. https://exrx.net/WeightExercises/PectoralSternal/DBBenchPress
c. https://exrx.net/WeightExercises/LatissimusDorsi/CBFrontPulldown

GROUP 3
a. https://www.exrx.net/WeightExercises/OlympicLifts/PowerClean
b. https://www.exrx.net/WeightExercises/DeltoidPosterior/DBLyingRearLateralRaise
c. https://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise

STRETCHES
a. https://exrx.net/Stretches/Hamstrings/Seated
b. https://www.exrx.net/Stretches/HipAdductors/LyingGroin
c. https://www.exrx.net/Stretches/Quadriceps/Standing
d. https://exrx.net/Stretches/Gastrocnemius/Wall

Triathlon Pre-Base Prep (8 Weeks)

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