16 week Base Period Olympic Triathlon Intermediate
16 weeks - $80.00
Total Hours: 138
Total Hours: 138
TriSmart Training Systems has created a 16 week base training plan designed to help a triathlete prepare for their Olympic distance triathlon season. TriSmart has geared this program to someone who currently trains 4-6 hours a week, can run 6 miles at a time comfortably, cycle 20 miles comfortably, swim 1500 yards comfortably, and can commit up to 11 hours per week in the hardest weeks. This plan can be used with a heart rate monitor but it is not necessary.
This plan is also a great stepping stone to complete before attempting the Half Iron Base Building plan.
This plan is also a great stepping stone to complete before attempting the Half Iron Base Building plan.
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 : Other
Welcome Note
Planned Time: 0:00:00
Hello and thank you for purchasing a training plan from TriSmart Training Systems. We have included a detailed set of instructions for you to use in order to get the most out of your plan. In order to download your instructions, please do the following: 1) from version 3.0, click on this workout. 2) On the right hand side. click on the "paperclip" 3) Click on the listed file. 4) A dialog box will open. 5) select a directory to save your file and select "save." 6) repeat if you have more than one file If you should have any problems, please send us an email at jennifer@trismartusa.com. Thanks and good luck training and racing!
Planned Time: 0:00:00
Hello and thank you for purchasing a training plan from TriSmart Training Systems. We have included a detailed set of instructions for you to use in order to get the most out of your plan. In order to download your instructions, please do the following: 1) from version 3.0, click on this workout. 2) On the right hand side. click on the "paperclip" 3) Click on the listed file. 4) A dialog box will open. 5) select a directory to save your file and select "save." 6) repeat if you have more than one file If you should have any problems, please send us an email at jennifer@trismartusa.com. Thanks and good luck training and racing!
Workout #2 : Other
Planned Time: 0:00:00
Workout #3 : Swim
Planned Time: 0:30:00
Easy Swim, mostly in Zone 1-2
Workout #4 : Run
Planned Time: 0:35:00
Warm up thoroughly in Zone 1 for at least 10 minutes. Increase pace to the mid to the top of Zone 2 for the duration of the run.
Workout #5 : Bike
Aerobic Biking
Planned Time: 1:00:00
Aerobic Biking. Warm up 10 minutes in Zone 1, then raise heart rate to top of Zone 2 and hold. Cool down 10 minutes in Zone 1. Focus on keeping cadence between 90-95 rpm.
Planned Time: 1:00:00
Aerobic Biking. Warm up 10 minutes in Zone 1, then raise heart rate to top of Zone 2 and hold. Cool down 10 minutes in Zone 1. Focus on keeping cadence between 90-95 rpm.
Workout #6 : Bike
Bike LT Plan Test
Planned Time: 1:00:00
LT test. Warm up 10-15 minutes. Perform a 30 minute time trial as hard as you can without slowing down. (This will be from 6-9 miles based on the athlete). After the first 10 minutes at full effort hit the lap button on your heart rate monitor. Record heart rate average (as well as average watttage if you have it it) for the last 20 minutes of the test. Also record average heart rate overall and time to complete the distance. Cool down 10 minutes. The key to performing this test correctly is to avoid going out too hard in the very beginning. Do not blow up! Attempt to negative split the effort, i.e. try to get faster as you go.This will give a much more accurate reading. Enter the your heart rate average for the last 20 minutes into "my Settings", "Zones", "Threshold heart rate." Select the Joe Friel method for calculating zones.
Planned Time: 1:00:00
LT test. Warm up 10-15 minutes. Perform a 30 minute time trial as hard as you can without slowing down. (This will be from 6-9 miles based on the athlete). After the first 10 minutes at full effort hit the lap button on your heart rate monitor. Record heart rate average (as well as average watttage if you have it it) for the last 20 minutes of the test. Also record average heart rate overall and time to complete the distance. Cool down 10 minutes. The key to performing this test correctly is to avoid going out too hard in the very beginning. Do not blow up! Attempt to negative split the effort, i.e. try to get faster as you go.This will give a much more accurate reading. Enter the your heart rate average for the last 20 minutes into "my Settings", "Zones", "Threshold heart rate." Select the Joe Friel method for calculating zones.
Workout #7 : Other
One or the other
Do only one of the listed activities today. If you plan to train by heart rate zones, perform the listed LT test. If not, perform the other workout. Don't do both!
Do only one of the listed activities today. If you plan to train by heart rate zones, perform the listed LT test. If not, perform the other workout. Don't do both!
Workout #8 : Swim
Planned Time: 0:30:00
Easy Swim, mostly in Zone 1-2
Workout #9 : Run
Planned Time: 0:35:00
Warm up thoroughly in Zone 1 for at least 10 minutes. Increase pace to the mid to the top of Zone 2 for the duration of the run.