Wes Hobson's Indoor Cycling Prep and Base Tri Plan - 16 week
16 weeks - $80.00
Total Hours: 145
Total Hours: 145
I have created this 16 WEEK PREP and BASE PHASE training program to help you lay the foundation for your triathlon race season. I have designed a training program that I believe will help you achieve triathlon success. This program can be used by athletes of all abilities who compete in short or long distance triathlons.
Many triathletes work 40+ hours per week or take care of children at home...or do both! If you plan on doing triathlons this coming season, then you want to be as efficient as possible with your time and training. This Prep and Base Phase program does just that. By following this program, you will develop better form, technique and improved speed skills, preparing you for a more intense training program as you get closer to race day. Every workout has a purpose. I dislike the term “junk mileage” because I don’t believe junk mileage is accurate for any type of workout.
Many triathletes work 40+ hours per week or take care of children at home...or do both! If you plan on doing triathlons this coming season, then you want to be as efficient as possible with your time and training. This Prep and Base Phase program does just that. By following this program, you will develop better form, technique and improved speed skills, preparing you for a more intense training program as you get closer to race day. Every workout has a purpose. I dislike the term “junk mileage” because I don’t believe junk mileage is accurate for any type of workout.
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After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Run
Planned Time: 0:40:00
On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.
Workout #2 : Bike
Planned Time: 1:00:00
Economy Total time: 60 min. W/U: 17 min. 5:00 Easy pedaling. 12:00 3 X (1:00 right leg, 1:00 both legs, 1:00 left leg, 1:00 both legs), alternating 80% of the workload between right and left leg where specified. 3 x 10:00 Z1-2/RPE 8-12/CP180 Pull back at the bottom of the pedal stroke and maintain momentum over the top. Visualize pedaling horizontally-not up and down. (5:00 RI) C/D: 5 min. Tip: Pretend the sole of your foot is not allowed to touch the sole of your shoe.
Workout #3 : Swim
Planned Time: 1:00:00
Warm up 200 free, 200 Stroke, 200 drills. Set 4 x 150 Rest interval = :30" as 100 Freestyle - 50 Choice of stroke. Pulling 300 Hypoxic breathing(alternating one side and then the other) breathing every 3. Kick 8x75 Rest:30" as 25 Easy - 25 Moderate - 25 Easy. Set 6 x100 Rest Int.20" (drill down, free back by 25s). Cool down 200 Easy
Workout #4 : Run
Planned Time: 0:40:00
On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.
Workout #5 : Day Off
Planned Time: 0:00:00
Relax
Workout #6 : Bike
Planned Time: 1:00:00
Total time: 61 min. W/U: 16 min. 5:00 Pedal with cadence above 80 rpm. 6:00 Alternate each 1:00 rep between 100 rpm and 60 rpm. 5:00 Ride at 95+ rpm. 15:00 Z2/RPE 10–12/CP180 Spin at high end of comfort range in small chainring. 10:00 Z2/RPE 10–12/CP180 Pull back on the up stroke as if scraping mud off your shoes, but resist pushing down on the pedals. Maintain high cadence. 15:00 Z2/RPE 10–12/CP180 Spin at high end of your comfort range in a small chainring. C/D: 5 min. Tip: Relax your feet and legs while spinning. Record the average cadence for your ride when finished.
Workout #7 : Swim
Planned Time: 1:00:00
Warm-up (200 free, 100 IM, 200 free, 100 kick :20" rest after each 200). Kick Set 2(6X50) kick - 1st, 3rd, 5th free. 2nd-fly 4th-back 6th-breast, rest int. 15" with 1:00 after first 6X50's. Drill Set 6 X 150 free: 100 drill your choice - 50 easy free thinking about form. Main Set 2 X (8 X 50) = a total of 16 50's. 1st set = 50% effort - rest 10 seconds. 2nd set = 70% effort- rest 20 seconds. Warm-Down 300 alternating with 50 drill, 50 free thinking about form.
Workout #8 : Run
Planned Time: 0:40:00
On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.
Workout #9 : Run
Planned Time: 0:40:00
On a rolling course. 'PROUD' form. Nice and easy