Wes Hobson's Triathlon 16 Week Prep and Base Training Program
16 weeks - $80.00
Total Hours: 155
Total Hours: 155
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.
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
Base building
Planned Time: 0:40
On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.
Planned Time: 0:40
On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.
Day #2
Custom
Planned Time: 0:50
Warm -up 20 minutes. Isolated Leg Training (ILT). RPE 12-14 Alternate 60 seconds with 1 leg only--the other on a chair. Ride 60 seconds both legs between isolated leg efforts. Maintain at least 85 rpm. Get in 5-6 minutes with each leg total in the workout.
Planned Time: 0:50
Warm -up 20 minutes. Isolated Leg Training (ILT). RPE 12-14 Alternate 60 seconds with 1 leg only--the other on a chair. Ride 60 seconds both legs between isolated leg efforts. Maintain at least 85 rpm. Get in 5-6 minutes with each leg total in the workout.
Day #3
Short and Mid distance
Planned Time: 1:0
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
Planned Time: 1:0
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
Day #4
Base building
Planned Time: 0:40
On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.
Planned Time: 0:40
On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.
Day #5
Recovery Day
Planned Time: 0:0
Relax
Planned Time: 0:0
Relax
Day #6
Easy ride
Planned Time: 1:0
Ride in 1-2 zone, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.
Workout #2
Drills
Planned Time: 1:0
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.
Planned Time: 1:0
Ride in 1-2 zone, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.
Workout #2
Drills
Planned Time: 1:0
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.
Day #7
Base building
Planned Time: 0:40
On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.
Planned Time: 0:40
On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.
Day #8
Heart rate in zone 1-3. Rolling course.
Planned Time: 0:40
On a rolling course. 'PROUD' form. Nice and easy
Planned Time: 0:40
On a rolling course. 'PROUD' form. Nice and easy