Advanced Xterra Triathlon Base Program 2.0 - 10 weeks

Author

MultiSportCoaching.co.za

All plans by this Coach

Length

10 Weeks

Typical Week

2 Other, 3 Run, 3 Bike, 3 Swim, 1 Brick, 1 Strength

Longest Workout

0:50 hrs swim
3:30 hrs bike
1:50 hrs run

Plan Specs

triathlon xterra advanced multi day hr based tss based base period

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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 Training Program is aimed at the Advanced Xterra Triathlete who wants to build a good aerobic base before the Pre-Season phase of the training year.
This program is 10 weeks long: 1 Test Week, 8 Training Weeks, 1 Re-Test Week.

Training time builds from 11 hours and 55 minutes in the 1st training week to a maximum of 14 hours and 55 minutes in 8th training week.
After completing the initial test week, capture your data on our website: https://multisportcoaching.co.za/performance-data/
This is a free service.

After completing the initial test week, capture your data on our website: https://multisportcoaching.co.za/performance-data/
Your training zones will be adjusted.
This is also a free service.

Requirements for this program – You will need to have access to a 400m running track and Swimming Pool in the Test and Re-Test Weeks.

As the program is Heart Rate based, you have to have a Heart Rate Monitor. We whole-heartedly (See what we did there?) recommend the POLAR brand.

You should also include Flexibility and Core Training sessions when doing Endurance training.
A Basic Flexibility program is available for download with this program.
A Basic Core Strength program is also available for download with this program.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 12:04
Training Load By Week
Average Weekly Training Hours: 12:04
Average Weekly Breakdown

Coach Shamus

multisportcoaching.co.za

I have been an active participant for almost 40 years.
I have competed in the World Championships at an age group level in 1993 & 1994. In 1995 was an Elite for Olympic Distance triathlon.
I was also selected for duathlon and long distance triathlon.
Represented Polar Heart Rate monitors for 5 years, so the measure of all my training programs is Heart Rate based.
First qualified as a coach in 1993.
I studied Human Movement Science at the University of Pretoria 1991 to 1994.

Back to Plan Details

Sample Day 1

0:51:00
85.4TSS
Run Test - MAF

Download the attached PDF document for instructions on how to complete this test.

Sample Day 2

1:00:00
47.5TSS
Bike Endurance

WU:
10 mins Z1

MS:
45 mins MAF

LD:
5 mins Z1

Sample Day 3

1:15:00
75TSS
Bike Test - 20 min FTP

Download the PDF attached

WU:
20 mins easy
3 x 1 min "wind up's" with a 1 min easy between (100 RPM pedal cadence)
5 mins easy spin

MS:
5 mins all out (hard at first, but not so hard that you can't complete the effort)
10 mins easy
20 mins TT effort (like the previous 5-minute all out effort, keep in control, hard but steady, you don't want to over cook it and die at the end)

LD:
15 mins easy spin

Sample Day 4

0:30:00
22.5TSS
Medium Run

WU:
10 mins Z1

MS:
15 mins MAF

LD:
5 mins Z1

Sample Day 5

0:45:00
2000m
Swim: CSS Test

Download attached PDF
WU: (Warm Up)

200m swim long and easy
200m kick with a board
200m swim at a medium pace
100m kick with a board
6 x 50m building to race pace on 60 secs

Rest 1 min

MS: (Main Set)
400m Time Trial
Rest 1 min
200m swim long and easy
Rest 1 min
200m Time Trial

LD: (Loosen Down)
200m swim long and easy

Sample Day 6

2:00:00
100TSS
Bike Endurance

2 hours MAF

Sample Day 8

0:50:00
2500m
Swim Drills and Kicking

WU:
300m swim
300m pullbouy
300m kick

MS:
13 x 100m (25m kick no board, 50m Catch Up drill, 25m swim)

LD:
300m easy swim

Advanced Xterra Triathlon Base Program 2.0 - 10 weeks

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