XTERRA TRIATHLON: 6-week Base Prep (1)

Average Weekly Training Hours 10:15
Training Load By Week
Average Weekly Training Hours 10:15
Training Load By Week

My Base Prep is the first phase of training leading to your next A-priority event of the new year.

Base Prep emphasizes improvements in technique, general strength, and the beginnings of aerobic base building.

Specific workouts are included for swim, bike, run and weight training (runs/rides can be done either/or road or trail). Workouts are progressive in all four training modalities. Weekly hours range from 9-12+ hours with room for adjustments for more or fewer hours to fit your needs. This plan is written as 6 weeks of training, however you can easily extend this plan for more weeks of transitional training before embarking on your more concentrated base training phase as desired. Upon completion of this plan you will be ready for my more demanding XTERRA Base Phase plan that builds off this XTERRA Base Prep Plan, or you can jump into your own base building program. Included with this plan is the ability to have your questions answered via email: cody@sessions6.com Good luck and have fun! DETAILS:
  • Ability Level: Beginner to Advanced (adjustable by overall volume and volume of intensity)
  • Number of Weeks: 6+ (you can increase the number weeks for more strength/technique work as desired)
  • Training Days per Week: 7 (can be adjusted to less)
  • Training Hours per Week: 6-10+ (depending on your preference of riding/aerobic volume)
  • Equipment Needed: gym membership or strength equipment at home, HRM, power meter preferred
  • INCLUDES: detailed strength training program; detailed swim, bike & run technique drills.

Sample Day 1
1:00:00
STRENGTH

Adaptation: 2x12-15 @ 40% 1RM. 
See attachment for full details.

Sample Day 1
1:00:00
BASE PREP SWIM

If newer to swimming and your technique needs improvement begin with our swim stroke development series. New swimmers begin with "Building Your Freestyle Stroke" (attached here), intermediate swimmers can advance to "Skill Builder" series (attached next week), intermediate to advanced swimmers can skip to "Intermediate" or "Advanced" swim series (attached week 3 & 4). Expert swimmers can opt for Masters Group swims or aerobic base building swims of choice.
(45-60:00 in duration)

Sample Day 2
1:00:00
TECHNIQUE BIKE

Technical MTB skill practice
OR-10:00 warm-up 
-20+ minutes Drill Practice 
-additional aerobic riding as desired
-5:00 Cool-down 
45-90 minutes total time.
(best on road or trainer)
See attachments for details.

Sample Day 3
1:00:00
STRENGTH

Adaptation: 2x12-15 @ 40% 1RM. 
See attachment for full details.

Sample Day 4
0:45:00
TECHNIQUE RUN

-5:00 Dynamic Warm-Up
-10:00-20:00 Drill Progression Practice 
-10-30:00 easy, aerobic run (zone 1-2)
-5:00 Walk warm-down
30-60 minutes total.
See attachments for details.

Sample Day 5
1:00:00
STRENGTH

Adaptation: 2x12-15 @ 40% 1RM. 
See attachment for full details.

Sample Day 5
1:00:00
BASE PREP SWIM

If newer to swimming and your technique needs improvement begin with our swim stroke development series. New swimmers begin with "Building Your Freestyle Stroke" (attached here), intermediate swimmers can advance to "Skill Builder" series (attached next week), intermediate to advanced swimmers can skip to "Intermediate" or "Advanced" swim series (attached week 3 & 4). Expert swimmers can opt for Masters Group swims or aerobic base building swims of choice.
(45-60:00 in duration)

Cody Waite
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Sessions:6 Sport Performance

Coach Cody is a USAT level 2 and USAC Level 3 coach. Through his training facility, Sessions:6 Sports Performance, located in Lakewood, Colorado, he has worked with hundreds of endurance athletes from across the country including: triathletes, cyclists, runners, and mountain bike racers of all ability levels. Cody has offered Personal Coaching, Custom Training Plans, and Stock Training Plans, Team Training Programs, Training Camps and sports conditioning programs since 2003.