Joe Friel's Triathlon Base Period 13-19hrs/wk
12 weeks - $99.95
Total Hours: 180
Total Hours: 180
This plan is unique among these strictly Base period plans. It is designed for the serious triathlete who trains at 13-19 hours per week. There are 3 workouts on several days in a week. The training is challenging at this volume and frequency level. But there is a recovery period every fourth week with 5 days of reduced training to ensure that you are recovering and adapting well.
At the completion of this plan you will have excellent base fitness and be ready to start a Build-Peak-Race plan for the specific type of triathlon event for which you are training. This Base plan is best started about 20-24 weeks before your first A-priority race.
After purchasing this plan you 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 HELP (above), WORKOUT DESCRIPTIONS. Or turn to 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 HELP (above), WORKOUT DESCRIPTIONS. Or turn to Chapter 13 in The Triathlete's Training Bible.
Day #2
Aerobic ints
Planned Time: 0:45
(You may substitute a masters swim workout.) 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 100 (10”) moderate. Rest 2 minutes. Kick 300 steady. 6 x 25 relaxed speed (15”). CD: 200 easy swim. Total: 1500
Workout #2
Strides, 4-5, relax
Planned Time: 0:45
Strides (this is best outdoors but may be done on a treadmill). 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 #3
Easy ride
Planned Time: 1:0
Ride in 1-2 zone, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.
Planned Time: 0:45
(You may substitute a masters swim workout.) 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 100 (10”) moderate. Rest 2 minutes. Kick 300 steady. 6 x 25 relaxed speed (15”). CD: 200 easy swim. Total: 1500
Workout #2
Strides, 4-5, relax
Planned Time: 0:45
Strides (this is best outdoors but may be done on a treadmill). 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 #3
Easy ride
Planned Time: 1:0
Ride in 1-2 zone, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.
Day #3
Drills, 6x50
Planned Time: 0:30
Warm-up + drills for your technique limiter. Then do 6x50 fast form (on 90 seconds). Long, easy cool down. FORM!
Workout #2
Base building
Planned Time: 0:45
On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.
Planned Time: 0:30
Warm-up + drills for your technique limiter. Then do 6x50 fast form (on 90 seconds). Long, easy cool down. FORM!
Workout #2
Base building
Planned Time: 0:45
On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.
Day #4
Aerobic ints
Planned Time: 0:45
(You may substitute a masters swim workout.) 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 100 (10”) moderate. Rest 2 minutes. Kick 300 steady. 6 x 25 relaxed speed (15”). CD: 200 easy swim. Total: 1500
Workout #2
Base building
Planned Time: 0:45
On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence. (This is best outdoors but may be done on a treadmill).
Workout #3
Easy ride
Planned Time: 1:0
Ride in 1-2 zone, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.
Planned Time: 0:45
(You may substitute a masters swim workout.) 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 100 (10”) moderate. Rest 2 minutes. Kick 300 steady. 6 x 25 relaxed speed (15”). CD: 200 easy swim. Total: 1500
Workout #2
Base building
Planned Time: 0:45
On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence. (This is best outdoors but may be done on a treadmill).
Workout #3
Easy ride
Planned Time: 1:0
Ride in 1-2 zone, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.