This 12-week Cycling BASE Plan includes the EPC Trainer Series. It's designed to improve your cycling ability for road and mountain bike racing as well as triathlon. The series begins with leg-speed and bike-specific strength development, then progresses to build aerobic endurance before adding in intervals at and above your lactate threshold. Perfect for winter base training but also very useful as a time-saving workout series anytime before your main events. Included is a very detailed desciption of the equipment you'll need, target HR zones, intervals and session layout. There are twelve 75-90 minute progressive workouts, intended to be performed 1-2 times per week. An additional 1-2 endurance rides is suggested for maximum benefits. Download description file below for more details. Great Stuff!
This 8-week Base Prep Plan is the first phase of training leading to your first A-priority event of the year. Designed to comprise weeks 1-8 of the 28-week build up to your first goal race of the year. Base Prep empahsizes improvements in technique, general strength, and the beginnings of aerobic base building. Specifc workouts are included for swim, bike, run and weight training, as well as specific details for identifying your aerobic threshold and HR training zone to follow. Workouts are progressive in all four training modalities. Weekly hours range from 8-13.5 hours with room for adjustments for more or fewer hours to fit your needs. Following these 8 weeks is a 12-week Base Plan that builds off this Base Prep Plan. Included with plan is the ability to have your questions answered by an EPC coach via email (info@epcmultisport.com). Good luck!
This 8-week Base Prep Plan is the first phase of training leading to your first A-priority XTERRA event of the year. Designed to comprise weeks 1-8 of the 28-week build up to your first goal race of the year. Base Prep empahsizes improvements in technique, general strength, and the beginnings of aerobic base building. Specifc workouts are included for swim, bike, run and weight training, as well as specific details for identifying your aerobic threshold and HR training zone to follow. Workouts are progressive in all four training modalities. Weekly hours range from 8-13.5 hours with room for adjustments for more or fewer hours to fit your needs. Following these 8 weeks is a 12-week Base Plan that builds off this Base Prep Plan. Included with plan is the ability to have your questions answered by an EPC coach via email (info@epcmultisport.com). Good luck!
Improve your swimming technique in 8 short weeks! Make the most of your off-season and get a head start on your coming season by swimming faster while using less energy! Included with this plan is eight very detailed swim stroke re-construction practices designed to be performed 3-4 times a week. The first 4 sessions emphasize drills that will rebuild your stroke and the final 4 sessions will begin to include more swimming while grooving your new and improved stroke. Based on the Total Immersion method of swim instruction, you will quickly begin to increase your distance per stroke and decrease your strokes, leading to faster swim splits and less energy expenditure. Included with the suggested weekly plan you can have your questions answered by an EPC coach via email (info@epcmultisport.com).
Following the BASE PREP Swim progressions, you're ready to begin more swimming and building endurance and strength in the water. The BASE Swim Series kicks it up a notch with longer Endurance-Technique Swims and Strength Swims, as well as continued skill refinement with the Intermediate and Advanced Swim Progressions. The swimming in this phase builds upon the skills and drills learned in the Base Prep Phase, so make sure you have those dialed before moving on. Three swims per week make up the schedule, building from 7000 yds/week to over 12,000. You can add more to fit your needs and time commitments. Next up is Race Prep where you will add some speed and rac-pace swimming to prepare for your racing ahead! Download the Description File below for more info.
This 16-week progressive strength training routine is designed to be utilized throughout your Preparation and Base training phases to build triathlon specifc strength, muscular endurance and explosive power. Also included is a maintenance workout that can be used throughout your competitive season to maintain your strength gains so you'll be ready for more further improvements in strength year after year. Along with a recommended schedule of workouts on your Training Peaks Calendar, you will recieve a detailed 12-page document that thoroughly explains the training routine and includes images and descriptions of every exercise. The Calendar is intended to be used as a guideline that you can tailor to your specific needs and schedule.
