plan is based on the principles described in The Triathlete's Training Bible, and a
copy of that book is required for this plan. This program should be started 20 to ...
12week Olympic Triathlon Plan, Base Period Intermediate Level Hours: 10 to 15 per week Includes 2 coaching calls Written by Joe Friel and David Warden Summary: This 12week daily workout plan guides the intermediate, Olympicdistance triathlete through the Base period in preparation for moving up to the Build period. It includes two 30minute coaching calls with coauthor David Warden at key points in the plan. The plan is based on the principles described in The Triathlete's Training Bible, and a copy of that book is required for this plan. This program should be started 20 to 24 weeks before your first Apriority race. To start this plan you should be able to comfortably bike and run for an hour and swim 30 minutes. Weekly hours range from 10 to 15 with 7hour rest/test weeks which help to gauge your progress. The schedule of daily, detailed workouts are simple to follow using everyday language to make the science of training easy. Athlete Profile: Athletes engaging in this Intermediate Olumpicdistance plan should be participating in at least their second year of multisport training, having completed at least one Olympic distance or longer triathlon within the past year. The athlete should be able to comfortably bike and run for an hour and swim 30 minutes. The use of TrainingPeaks.com to manage the plan is required. Equipment: 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 is recommended, but not required. A GPS device is recommended, but not required. Methodology: Classic Periodization Sprintdistance training plan based on a 500 annual training hours. The intent is to gradually increase training volume and intensity in order to apply appropriate amounts of stress that causes the body to adapt and become faster. The plan guides the athlete through 12 weeks of 3 Base cycles in preparation for the higher intensity Build period prior to the first A race of the season.
Strength training is a key element of this plan. It includes several weeks of anatomical adaptation, transition, and maximum strength training before entering a maintenance mode. It schedules at least 3 workouts per sport per week. Base 1 includes 12 Speed workouts and 1 Endurance per sport per week. Base 2 includes 1 Speed, 1 Endurance, and 1 Muscular Endurance per sport per week. Bike and Run have periodic Force workouts. Base 3 includes 1 Speed, 1 Endurance, and 1 escalatingduration Muscular Endurance per sport per week. Bike and Run have periodic Force workouts. Rest weeks include testing for each sport. Coaching: This plan includes 2 coaching phone calls with plan coauthor, David Warden at week 1 and week 11. When you are ready to begin the plan, contact David at
[email protected] and schedule your initial telephone appointment. The athlete is financially responsible for the call. Skype is an option if available. The initial telephone appointment will cover the annual training plan, athlete history, goals and objectives, training objectives, equipment, strengths and weaknesses, or any other questions the athlete has about the plan or their training. The athlete becomes a part of the TrainingBible Coaching team for the duration of the plan.
About the authors: Joe Friel has trained endurance athletes since 1980. His clients are elite amateur and professional road cyclists, mountain bikers, triathletes, and duathletes. They come from all corners of the globe and include American and foreign national champions, world championship competitors, and an Olympian. He is the author of ten books on training for endurance athletes including the popular and bestselling TrainingBible book series. He holds a masters degree in exercise science, is a USA Triathlon and USA Cycling certified Elitelevel coach, and is a founder and past Chairman of the USA Triathlon National Coaching Commission. David Warden coaches triathletes of all abilities. With 16 years of experience in endurance sports, he combines his passion for triathlon, his love for the science of training, and his years of racing and coaching at all triathlon distances. He is dedicated to changing lives through endurance sports. David is the host and producer of the Tri Talk Triathlon Podcast, the #1 multisport podcast. He is also a freelance journalist, with articles appearing in Triathlete and Inside Triathlon magazines, and on the Regional Council for USAT.
