Joe Friel's Triathlon Base Period 12.5-14 hrs/wk
12 weeks - $99.95
Total Hours: 148
Total Hours: 148
This plan is the same as the 10.5-12 hour plan except that it also includes strength training two days per week. There is a recovery week every third week with 5 days of reduced training to ensure that you are recovering and adapting well.
After purchasing this plan yo may contact support@trainingbible.com should you have any training-related questions. A coach will answer your question.
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 go to START (above), WORKOUT DESCRIPTIONS or TRAINING, PRINTABLE VIEW OF WORKOUTS or see Chapter 13 in 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 go to START (above), WORKOUT DESCRIPTIONS or TRAINING, PRINTABLE VIEW OF WORKOUTS or see Chapter 13 in The Triathlete's Training Bible.
Day #2
Aerobic ints
Planned Time: 0:45
WU: 100 swim easy, 50 kick easy, 100 swim moderate, 50 kick moderate, 100 swim build speed, 50 kick build speed. MS: For the first set decrease times with each work interval. All aerobic—easy breathing. 4 x 300 (10”) moderate. Rest 2 minutes. Kick 300 steady. 6 x 50 relaxed speed (15”). CD: 200-300 easy swim. Total: 2450-2550
Workout #2
Cruise Intervals, 3-4x6 minute, heart rate zone 3.
Planned Time: 0:45
BT: Tempo intervals. Warm up well. Then 3-4 x 6 minutes. Build to zone 3 heart rate. 2 minute recovery interval. Relaxed form! Listen to breathing.
Planned Time: 0:45
WU: 100 swim easy, 50 kick easy, 100 swim moderate, 50 kick moderate, 100 swim build speed, 50 kick build speed. MS: For the first set decrease times with each work interval. All aerobic—easy breathing. 4 x 300 (10”) moderate. Rest 2 minutes. Kick 300 steady. 6 x 50 relaxed speed (15”). CD: 200-300 easy swim. Total: 2450-2550
Workout #2
Cruise Intervals, 3-4x6 minute, heart rate zone 3.
Planned Time: 0:45
BT: Tempo intervals. Warm up well. Then 3-4 x 6 minutes. Build to zone 3 heart rate. 2 minute recovery interval. Relaxed form! Listen to breathing.
Day #3
Moderate effort, seated
Planned Time: 1:0
Ride on rolling course. Big chain ring. Most of ride time in heart rate zones 2-3. Seated on most hills.
Workout #2
Recovery
Planned Time: 0:30
Run with heart rate in zone 1 on a flat, soft surface. VERY easy. Embarrassingly slow. Best alone.
Planned Time: 1:0
Ride on rolling course. Big chain ring. Most of ride time in heart rate zones 2-3. Seated on most hills.
Workout #2
Recovery
Planned Time: 0:30
Run with heart rate in zone 1 on a flat, soft surface. VERY easy. Embarrassingly slow. Best alone.
Day #4
Continuous swim
Planned Time: 0:45
WU: 5-minute swim with your choice of kicks and swims. Drills: Focus on how well you do the drills, not on how fast. Set #1 scull front, set #2 scull chest, set #3 scull back. 3 x (4 x 50 done as 25 skull, 25 distance per stroke emphasis). MS: Using the “feel” for the water you just developed: 2 x 500 swim (1’) at moderate/aerobic effort. Kick 400 moderate effort. CD: 5 minutes of kicks and swims. Total: 2000+
Workout #2
Strides, 6-8, count steps.
Planned Time: 0:45
Strides. Warm up . On grass run 6-8x30 left-foot steps. Goal = 19-20 seconds. On the recoveries skip 60 times (30 skips each leg alternating). Include walking in recoveries. Perfect form! Zone 1cool down.
Planned Time: 0:45
WU: 5-minute swim with your choice of kicks and swims. Drills: Focus on how well you do the drills, not on how fast. Set #1 scull front, set #2 scull chest, set #3 scull back. 3 x (4 x 50 done as 25 skull, 25 distance per stroke emphasis). MS: Using the “feel” for the water you just developed: 2 x 500 swim (1’) at moderate/aerobic effort. Kick 400 moderate effort. CD: 5 minutes of kicks and swims. Total: 2000+
Workout #2
Strides, 6-8, count steps.
Planned Time: 0:45
Strides. Warm up . On grass run 6-8x30 left-foot steps. Goal = 19-20 seconds. On the recoveries skip 60 times (30 skips each leg alternating). Include walking in recoveries. Perfect form! Zone 1cool down.
Day #5
Recovery spin
Planned Time: 1:0
Very easy recovery spin on a mostly flat course in small chain ring. Heart rate zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills.
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 go to START (above), WORKOUT DESCRIPTIONS or TRAINING, PRINTABLE VIEW OF WORKOUTS or see Chapter 13 in The Triathlete's Training Bible.
Planned Time: 1:0
Very easy recovery spin on a mostly flat course in small chain ring. Heart rate zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills.
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 go to START (above), WORKOUT DESCRIPTIONS or TRAINING, PRINTABLE VIEW OF WORKOUTS or see Chapter 13 in The Triathlete's Training Bible.