Joe Friel's Triathlon Base Period 4-6hrs/wk
12 weeks - $99.95
Total Hours: 60
Total Hours: 60
This 12-week triathlon base period is intended for the beginning triathlete. You should be able to train 6 days per week in order to start this plan. Weekly training volume starts at 4 hours and gradually progresses to 6 hours. Every third week includes 5 days of rest and recovery with reduced weekly volume. At the end of this plan you will be ready to start a more advanced Triathlon Base Period plan or a Build-Peak-Race plan for the distance you will be racing.
After buying this plan you are encouraged to contact support@trainingbible.com if you have questions or for help of any sort. A triathlon coach will answer your question.
(For detailed description of how to set your zones for heart rate, power or pace go to http://tinyurl.com/29t3q6m and click on USING HR, POWER AND PACE (PDF) under my picture.)
After buying this plan you are encouraged to contact support@trainingbible.com if you have questions or for help of any sort. A triathlon coach will answer your question.
(For detailed description of how to set your zones for heart rate, power or pace go to http://tinyurl.com/29t3q6m and click on USING HR, POWER AND PACE (PDF) under my picture.)
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 : Day Off
Planned Time: 0:00:00
Take the day off from exercise to allow your body to rest and recover. Be ready for tomorrow and the rest of the week!
Workout #2 : Swim
Planned Time: 0:20:00
Swim 2 lengths (50yds/m) of the pool, then stop at the wall and rest until ready to go again. Repeat this for the entire workout.
Workout #3 : Run
Planned Time: 0:20:00
Run 20 minutes non-stop at an easy-moderate effort.
Workout #4 : Bike
Planned Time: 0:40:00
Ride at an easy to moderate effort on the road, on a stationary bike or on an indoor trainer. Pedal with a slightly higher cadence than you are used to.
Workout #5 : Swim
Planned Time: 0:20:00
Swim the following resting for 30 seconds after each one--100 (4 lengths), 75 (3 lengths), 50 (2 lengths), 50, 50, 25 (1 length), 25, 25. This is 400 yards/meters.
Workout #6 : Run
Planned Time: 0:50:00
Run at a moderate to easy effort for 9 minutes. Then walk for 1 minute. Repeat this for the entire workout.
Workout #7 : Bike
Planned Time: 1:30:00
Ride easily (1 heart rate zone) on a mostly flat course. Keep the effort very low--light on pedals.
Workout #8 : Day Off
Planned Time: 0:00:00
Take the day off from exercise to allow your body to rest and recover. Be ready for tomorrow and the rest of the week!
Workout #9 : Swim
Planned Time: 0:20:00
Swim the following resting for 30 seconds after each one--100 (4 lengths), 75 (3 lengths), 50 (2 lengths), 50, 50, 25 (1 length), 25, 25. This is 400 yards/meters.