Following this plan will prepare you for your Ironman or Half-Ironman event in 30 weeks.
Base period consists of two cycles: Base I and Base II, with Base I lasting 12 and Base II lasting 8 weeks. Base period is identical for both distances. Specific preparation in Race Prep and Racing periods will be different. This plan has been used successfully by many athletes and probed for more than 10 years!
Base I key skills in focus: endurance (short/long), power endurance, cadence, speed and fast power
Base II key skills in focus: endurance (short/long), power endurance, fast power, speed.
This plan covers weeks 5-8 of Base I preparation period, so the basic training routine must have been established in the previous 4 weeks and the first training load "metabolized". We want to see the blue line (Fitness = CTL) rising in these 4 weeks.
Base I period lays the foundation for the development of the most critical skill for the long-distance triathlete: Power Endurance. This is how we do it in weeks 5-8:
1) S&C: after 6 weeks of building max power in the gym, we are now increasing the number of reps to 15-20 to re-focus on building power endurance of core muscles and key mover muscle groups. Such power training should always be accompanied by a good warm-up and a quality stretching. Our “cardio party”, following the strength session gets longer, up to 60min, but remains the mix of specific and unspecific machines.
2) We continue and intensify the interval training on the running track/treadmill and in the pool: We do series of 200m sub-max sprints and series of 15-25-50-100m sprints in the pool to build max speed and stimulate neuromuscular coordination. Focused, quality effort is expected during these sessions.
3) Cycling training becomes more specific with up to 3 turbo sessions a week. It is a mix of cadence and max power works (short intervals with big gear). Play some music, watch movies while you do it - you will not have the time for movies in summer! :-)
Have fun! We do it because we love it!