Olympic Base Period (Intermediate/OVER age 50) 10-13hrs/wk
12 weeks - $99.95
Total Hours: 127
Total Hours: 127
This 12-week plan guides the OVER 50-year-old, intermediate, Olympic-distance triathlete through the Base period in preparation for moving up to the Build period. The only difference between this and the UNDER 50 plan by the same name is how often recovery weeks are scheduled. In this plan they are every third week. In the UNDER 50 plab they every fourth week.
It uses the principles described in The Triathlete's Training Bible. This plan should be started 20 to 24 weeks before your first A-priority race. To start this plan you should be able to swim, bike or run about an hour. Weekly hours range from 10 to 13 with 6.5-hour rest/test weeks which help to gauge your progress. The plan is simple to follow using every day language to make the science of training easy.
Be sure to download 'Using HR, Power and Pace' at http://home.trainingpeaks.com/media/154049/using%20heart%20rate-power-pace.pdf. For details on strength training go to www.TrainingBible.com and click on FREE RESOURCES and then on training workouts. Or see Chapter 13 in The Triathlete's Training Bible.
It uses the principles described in The Triathlete's Training Bible. This plan should be started 20 to 24 weeks before your first A-priority race. To start this plan you should be able to swim, bike or run about an hour. Weekly hours range from 10 to 13 with 6.5-hour rest/test weeks which help to gauge your progress. The plan is simple to follow using every day language to make the science of training easy.
Be sure to download 'Using HR, Power and Pace' at http://home.trainingpeaks.com/media/154049/using%20heart%20rate-power-pace.pdf. For details on strength training go to www.TrainingBible.com and click on FREE RESOURCES and then on training workouts. Or see Chapter 13 in The Triathlete's Training Bible.
Download description file
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 : Strength
Planned Time: 1:00:00
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 the attached workout description or go to www.TrainingBible.com and click on Free Resources and then on TRAINING WORKOUTS for greater detail. Or see Chapter 13 in The Triathlete's Training Bible.
Workout #2 : Swim
Planned Time: 0:45:00
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 #3 : Run
Planned Time: 0:45:00
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.
Workout #4 : Bike
Planned Time: 0:30:00
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 #5 : Strength
Planned Time: 1:00:00
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.
Workout #6 : Run
Planned Time: 0:30:00
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.
Workout #7 : Swim
Planned Time: 0:45:00
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 #8 : Bike
Planned Time: 0:30:00
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 #9 : Strength
Planned Time: 1:00:00
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 the attached workout description or go to www.TrainingBible.com and click on Free Resources and then on TRAINING WORKOUTS for greater detail. Or see Chapter 13 in The Triathlete's Training Bible.