Olympic Base Period Intermediate w/Coaching 10-15 hrs/wk
12 weeks - $199.00
Total Hours: 133
Total Hours: 133
This plan includes 2 one-on-one coaching calls with co-author, David Warden, that take place throughout the duration of the plan. The plan will guide the athlete through detailed daily workouts for the Base 1, 2, and 3 periods in preparation for Olympic-distance racing. Athletes engaging in this Intermediate Olympic-distance plan should be participating in at least their second year of multi-sport training, having completed at least one Olyumpic-distance or longer triathlon within the past year. A copy of Joe Friel's Triathlete's Training Bible is required for this plan. A HR monitor for the bike and run is also required. A power meter and GPS device are recommended, but not required. The athlete should be able to comfortably bike and run for an hour and swim for 30 minutes before beginning this Intermediate 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:
Day #1
Schedule a phone call with David Warden, dwarden@trainingbible.com for this week.
Planned Time: 0:0
Schedule a phone call with David Warden, dwarden@trainingbible.com for this week.
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 Joe Friel's Triathlete's Training Bible book.
Workout #3
Easy ride
Planned Time: 0:30
Ride in 1-2 zone, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.
Planned Time: 0:0
Schedule a phone call with David Warden, dwarden@trainingbible.com for this week.
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 Joe Friel's Triathlete's Training Bible book.
Workout #3
Easy ride
Planned Time: 0:30
Ride in 1-2 zone, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.
Day #2
Continuous swim
Planned Time: 0:45
WU: 10 minutes alternating slow-fast pacing. Play with different strokes while warming up. MS: 30-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant? CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling. Total: 45 minutes
Workout #2
No zone 3 or above.
Planned Time: 0:45
Heart rate zone 1-2 on gently rolling course. NO zone 3. Walk hills, if necessary, to hold heart rate down.
Planned Time: 0:45
WU: 10 minutes alternating slow-fast pacing. Play with different strokes while warming up. MS: 30-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant? CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling. Total: 45 minutes
Workout #2
No zone 3 or above.
Planned Time: 0:45
Heart rate zone 1-2 on gently rolling course. NO zone 3. Walk hills, if necessary, to hold heart rate down.
Day #3
Perform an S3 and E2 in this workout.
Planned Time: 1:15
Perform an S3 and E2 in this workout. See the Triathlete's Training Bible Appendix C for workout descriptions.
Planned Time: 1:15
Perform an S3 and E2 in this workout. See the Triathlete's Training Bible Appendix C for workout descriptions.
Day #4
Moderate 100s
Planned Time: 0:30
WU: All easy. 100 swim, 100 kick, 100 pull, 100 swim. MS: 3 x 100 mod (10”). 1 min rest. 3 x 100 mod (10”). CD: 300 easy swim. Total: 1300
Workout #2
Perform an S2 and E2 within this workout.
Planned Time: 0:45
Perform an S2 and E2 within this workout. See the Triathlete's Training Bible Appendix D for workout descriptions.
Planned Time: 0:30
WU: All easy. 100 swim, 100 kick, 100 pull, 100 swim. MS: 3 x 100 mod (10”). 1 min rest. 3 x 100 mod (10”). CD: 300 easy swim. Total: 1300
Workout #2
Perform an S2 and E2 within this workout.
Planned Time: 0:45
Perform an S2 and E2 within this workout. See the Triathlete's Training Bible Appendix D for workout descriptions.
Day #5
Indoors-Isolated Leg Training
Planned Time: 0:30
Isolated Leg Training on trainer. After warm-up, alternate 20-60 seconds with 1 leg--other on a chair. Get a total of 7-10 minutes of ILT on each leg in workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.
Planned Time: 0:30
Isolated Leg Training on trainer. After warm-up, alternate 20-60 seconds with 1 leg--other on a chair. Get a total of 7-10 minutes of ILT on each leg in workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.