Olympic Base Period (Intermediate/UNDER age 50) 10-13hrs/wk
12 weeks - $99.95
Total Hours: 133
Total Hours: 133
Using the proven methodology described in The Triathlete's Training Bible, this program provides a Base training program for the intermediate, UNDER-50 athlete who trains for Olympic-distance triathlons. To start this program you should be able to swim about one hour, bike over an hour and run one hour. Following this plan you will be ready to start the 12-week, Olympic-distance Triathlon (Intermediate) plan.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
AA, 3-4 sets
Planned Time: 1:0
After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details see attached or go to The Triathlete's Training Bible.
Planned Time: 1:0
After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details see attached or go to The Triathlete's Training Bible.
Day #2
Continuous swim
Planned Time: 0:45
WU: 15 minutes alternating slow-fast pacing. Play with different strokes while warming up. MS: 35-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant? CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling. Total: 55 minutes
Workout #2
Strides, 4-5, relax
Planned Time: 0:45
Strides. Warm up. Then 4-5x20 seconds fast on soft, gentle downhill. Approximately 400m race pace. Not all out. Relax. Walk and hop back to start point during each recovery. Hop 30 times on right leg and then 30 times on left leg (hops are to build foot/leg strength). Zone 1 cool down.
Planned Time: 0:45
WU: 15 minutes alternating slow-fast pacing. Play with different strokes while warming up. MS: 35-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant? CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling. Total: 55 minutes
Workout #2
Strides, 4-5, relax
Planned Time: 0:45
Strides. Warm up. Then 4-5x20 seconds fast on soft, gentle downhill. Approximately 400m race pace. Not all out. Relax. Walk and hop back to start point during each recovery. Hop 30 times on right leg and then 30 times on left leg (hops are to build foot/leg strength). Zone 1 cool down.
Day #3
Indoors-Isolated Leg Training
Planned Time: 0:30
Isolated Leg Training on trainer. After warm-up, alternate 20-60 seconds with 1 leg--other on a chair. Get a total of 7-10 minutes of ILT on each leg in workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.
Workout #2
AA, 3-4 sets
Planned Time: 1:0
After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details see attached or go to The Triathlete's Training Bible.
Planned Time: 0:30
Isolated Leg Training on trainer. After warm-up, alternate 20-60 seconds with 1 leg--other on a chair. Get a total of 7-10 minutes of ILT on each leg in workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.
Workout #2
AA, 3-4 sets
Planned Time: 1:0
After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details see attached or go to The Triathlete's Training Bible.
Day #4
Alt count-tempo 25s
Planned Time: 0:45
WU: 200-300 swim easy. 6 x 50 done as 25 scull and 25 distance per stroke. MS: On each interval of the first set, count strokes on every other 25 while focusing on form. On the alternate 25s increase speed slightly. Recoveries are indicated in seconds within parentheses. 3 x 500 (40”) at aerobic effort (well below T-pace). 6-8 x 50 kick (15”) moderate effort. CD: 200 easy swim. Total: 2500-2700
Workout #2
Strides, 4-5, relax
Planned Time: 0:30
Strides. Warm up. Then 4-5x20 seconds fast on soft, gentle downhill. Approximately 400m race pace. Not all out. Relax. Walk and hop back to start point during each recovery. Hop 30 times on right leg and then 30 times on left leg (hops are to build foot/leg strength). Zone 1 cool down.
Planned Time: 0:45
WU: 200-300 swim easy. 6 x 50 done as 25 scull and 25 distance per stroke. MS: On each interval of the first set, count strokes on every other 25 while focusing on form. On the alternate 25s increase speed slightly. Recoveries are indicated in seconds within parentheses. 3 x 500 (40”) at aerobic effort (well below T-pace). 6-8 x 50 kick (15”) moderate effort. CD: 200 easy swim. Total: 2500-2700
Workout #2
Strides, 4-5, relax
Planned Time: 0:30
Strides. Warm up. Then 4-5x20 seconds fast on soft, gentle downhill. Approximately 400m race pace. Not all out. Relax. Walk and hop back to start point during each recovery. Hop 30 times on right leg and then 30 times on left leg (hops are to build foot/leg strength). Zone 1 cool down.
Day #5
Trainer or road--Spin-ups
Planned Time: 0:30
Spin-ups. Slowly spin-up to max rpm over 30 seconds. When you begin to bounce, back off and then hold it for several seconds. Recover completely and repeat several times. Stay RELAXED!
Workout #2
AA, 3-4 sets
Planned Time: 1:0
After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details see attached or go to The Triathlete's Training Bible.
Planned Time: 0:30
Spin-ups. Slowly spin-up to max rpm over 30 seconds. When you begin to bounce, back off and then hold it for several seconds. Recover completely and repeat several times. Stay RELAXED!
Workout #2
AA, 3-4 sets
Planned Time: 1:0
After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details see attached or go to The Triathlete's Training Bible.