XTERRA TRIATHLON: 6-week Base Prep (Phase 1 of 4), v2.0 - Reusable

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

6-Week Base Prep Plan for XTERRA Triathlon - Re-Usable

S6

Written by Cody Waite, Endurance Coach, Professional Endurance Athlete and co-owner of Sessions:6 Sport Performance

xterra

The Base Prep is phase 1 of your training program, emphasizing improvements in technique, general strength, and the beginnings of aerobic base building. Your best race season STARTS HERE!

My 6-week XTERRA Base Prep Plan is started you off on the right track for laying the foundation of your annual training program. This plan is intended to take place in the "off-season" after you've completed your last race of your previous season and ready to get started with your new season of training. With improved technique, strength and a basic aerobic foundation you will be ready to tackle my phase 2: XTERRA Base Plan.

Overview:

BASE PREP PHASE: 6 weeks, designed for XTERRA athletes of all ability levels getting started in their "off-season" training. Detailed 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 6-10+ 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. I would highly recommend this to any newer endurance athlete and/or anyone that has more time (more weeks) before their next "A" race of the upcoming season.

Upon completion of this plan you will be ready for my more demanding Phase 2: XTERRA Base plan that builds off this XTERRA Base Prep Plan, or you can jump into your own base building program.

REUSABLE: You can easily reuse this plan each year in the off-season or for additional "A" races within the same season as break between larger cycles of training.

Plan Details:

  • Ability Level: Beginner to Advanced (adjustable by overall volume)
  • 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: pool & gym membership or strength equipment at home, HRM, power meter preferred
  • INCLUDES: detailed strength training program; detailed swim, bike and run technique drills.

Other Plans in this Series:

Questions?

Email Cody directly with questions now or as you go: cody@sessions6.com

USAC               USAT               TPC

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
|
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.