Base Training for Olympic to 70.3 Intermediate (10hr/week) Bike focus
12 weeks - $50.00
Total Miles: 18
Total Hours: 88
Total Miles: 18
Total Hours: 88
This is part of Grasky Endurance's Modular Training Plan series. Choose your pick of plans and make your own season training plan!
This is a base training plan for those training for anything from olympic Distance races up to 70.3 races. It starts out at 5 horus a week as you come off your post-season break, and increases up to 10 hours per week. This plan involves building endurance and muscular endurance through aerobic base training, that you can build upon later to gain speed and power. It's a bike-focus plan, for those with a running and swimming background but a weakness in cycling. You'll build quick fitness with cycling on this plan.
This plan incorporates heart rate zones as well as perceived exertion to define training intensities.
This plan is for you if you can comfortably ride for 45 minutes, run for 35 minutes, and swim 1200yds. Ideally, you're in your 2nd (or more) season of triathlon and have races sprint and Olympic distances race(s).
This is a base training plan for those training for anything from olympic Distance races up to 70.3 races. It starts out at 5 horus a week as you come off your post-season break, and increases up to 10 hours per week. This plan involves building endurance and muscular endurance through aerobic base training, that you can build upon later to gain speed and power. It's a bike-focus plan, for those with a running and swimming background but a weakness in cycling. You'll build quick fitness with cycling on this plan.
This plan incorporates heart rate zones as well as perceived exertion to define training intensities.
This plan is for you if you can comfortably ride for 45 minutes, run for 35 minutes, and swim 1200yds. Ideally, you're in your 2nd (or more) season of triathlon and have races sprint and Olympic distances race(s).
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
Day off today. Take care of your body--stay off your feet, get a massage, soak in a hot tub.
Workout #2 : Bike
Planned Time: 0:45:00
Steady ride. Include 3x2 minutes at as high a cadence as you can while not bouncing on the saddle.
Workout #3 : Strength
Planned Time: 0:00:00
2 sets strength + core.
Workout #4 : Run
Planned Time: 0:25:00
10 minutes zone 1 then steady zone 2.
Workout #5 : Swim
Planned Time: 0:00:00
WU: 6 x 50 increasing pace slightly each 25. MS: All are at T-pace: 100 (10”), 200 (15”), 300 (15”), 200 (15”), 100. CD: 100 easy with emphasis on form. Total—1300
Workout #6 : Bike
Planned Time: 0:45:00
Zone 1-2. Ride in the upper end of zone 2 steady 20 minutes, rest of ride in either zone 1 or 2.
Workout #7 : Strength
Planned Time: 0:00:00
2 sets strength + core.
Workout #8 : Swim
Planned Time: 0:00:00
Straight swim 3x8 minutes (swim/pull/swim). Go easy. Kick 4 minutes afterwards.
Workout #9 : Bike
Planned Time: 1:30:00
Endurance ride. Zones 1-2, conversational pace.