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ADVANCED FULL DISTANCE 16 week BASE plan (>50 yrs), Coach email access, HR BASED (Reusable)

Browse More Plans

ADVANCED FULL DISTANCE 16 week BASE plan (>50 yrs), Coach email access, HR BASED (Reusable)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Steven Moody - Coach of the year, IRONMANU, Training peaks & ITU certified

All plans by this Coach

Length

16 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description


Smart Endurance Solutions Plans


"I am currently using one of your BASE (Advanced) plans that i purchased a few weeks ago and i am already seeing benefits! Thank you"


Frits Allen




Read my growing list of testimonials from satisfied clients.




Is this plan for me?





  • This is a Full distance (3.8km/180km/42km) OFF SEASON MAINTENANCE plan for Advanced level athletes over 50 yrs of age

  • Click here if looking for race specific full distance plans

  • Ranges from 7.5 to 15 hours of training a week

  • Typical week = 3 swim, 4 bike, 4 run sessions and 1 rest days

  • Works off a 2 week progression:1 week recovery cycle




Assumes that the athlete can (on an individual basis) = swim 1900m (with rests), ride for 90 mins and run for 60 mins.




What is in your plan?





  • EXCLUSIVE training peaks premium subscription discount

  • FREE Strength and conditioning guide

  • EXCLUSIVE Access to closed Facebook community

  • Unlimited email access to Coach

  • Training zones using feel, heart rate, pace and power (power based plans only)

  • Test sessions to map out your specific zones and monitor/re-evaluate throughout plan

  • Session details sync wiith Garmin Connect, Trainer Road, Rouvy and Zwift for compatible devices

  • Ability to re-use your plan as many times as you require

  • Video demonstrations and hints/tips throughout plan




Who is Coach Steve?




How can Coach Steve help you achieve your goals video


Check out how Coach Steve can help you achieve your goals on youtube!





  • Over 20 years experience in racing triathlon and road races - 15 x marathons, 11 x Full distance, 12 x Half distance

  • 2 x World championship qualifications

  • Over 15 years experience of coaching athletes of all abilities

  • IRONMAN University, Training Peaks and International Triathlon Union Certified coach

  • Seller of over 15,000 highly rated plans

  • Featured Author on Triathlete.com and Training Peaks




Support Emails




During checkout, please check the box to share your email address. I need this to send you your kick off email and freebies. I will also email you hints/tips specific to the relevant part of the plan




Not the right plan for you?




Try my training plan finder to find a plan that might better suit your needs.




Smart Endurance Solutions logo

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Sample Workouts - Week 400
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Aerobic easy run with strides to encourage good form

Run00:48:0040 TSSStructured Workout
Aerobic Zone 2 paced run focus on good running form (engage core, slight lean forward from hips to ensure mainly landing on ball of foot when making contact with ground) with a Stride every 5mins
Details

Turbo set - endurance or 60 min easy spin

Bike00:50:0035 TSSStructured Workout
Turbo sets are a great way to improve cycling and stroke efficiency as you remove the other variables such as road surface, weather and traffic!

Session details
10 min easy zone 1 warm up
30 mins zone 2
10 mins cool down zone 1
Details
Tuesday

UPDATED Uploadable Swim session (8 * 100s) - tech/drills + 100s

Swim1800 mStructured Workout
Assumes 50 m pool - please adjust lengths accordingly to ensure distance covered

Warm up [200m, 200m Total]
200 warm up - 100 free style, 100 back stroke,

Drills [12 lengths i.e. 600m, 800m Total]
(check youtube doc for links to demos if unsure of drill specifics]
1 - 3 - Catch up
4 - 6 - kick only (use kickboard if want to)
7 - 9 - Zipp up drill
10 - 12 - Easy, Moderate & Hard paced free style

10 sec break between each length

Main [800m, 1600m Total]
8 * 100 Moderate - hard
20 sec rest between each

Cool down [200m, 1800m total]
200 m back stroke easy

Total session distance = 1800
Details

Turbo set - threshold or 90min hills

Bike01:20:0077 TSSStructured Workout
Turbo sets are a great way to improve cycling and stroke efficiency as you remove the other variables such as road surface, weather and traffic!

This set focuses on increasing your body's ability to go faster for longer i.e. building speed endurance

Session details
10 min easy zone 1 warm up
20 mins zone 2
20 mins zone 3
20 mins zone 2
10 mins cool down zone 1
Details
Wednesday

NEW Uploadable Swim session (3 * 400) - tech/drills + endurance focus [requires Pull Buoy and Paddle]

Swim1900 mStructured Workout
Assumes 50 m pool - please adjust lengths accordingly to ensure distance covered

Warm up [200m, 200m Total]
200 warm up - 100 free style, 100 back stroke,

Drills [6 lengths i.e. 300m, 500m Total]
(check youtube doc for links to demos if unsure of drill specifics)
1 - 2 - single arm (Left)
3 - 4 - single arm (Right)
5 - 6 - fist

Main [1200m, 1700m Total]
3 * 400 m
1st 400m without paddles and PB
2nd 400m with paddles and PB
3rd 400m without paddles and PB

Take 45 secs rest between each 400 and work to try and maintain the same feel between 2 different versions - ideally you should be always in the range of 5 - 10 secs for each 400 (paddles and PB elements will be faster)

Cool down [200m, 1900m total]
200 m back stroke easy

Total session distance = 1900
Details

Tempo run

Run00:50:0050 TSSStructured Workout
Tempo runs are an excellent way for triathletes to work on building their speed and strength. They are runs that are done at a steady effort level, usually just a little slower than your 10K race pace

Session details
1km warm up zone 1
8km @10km pace or zone 3
1km cool down zone 1
Details
Thursday

Uploadable Tech and 200s longer v3

Swim2500 mStructured Workout
Technique is key for good smooth and ultimately faster swimming

This session is designed for you to complete a drill and then complete a number of 200s to try to replicate/embed the “feel” from the drill into your swimming

Warm Up [200, 200 total]
200m = 100 freestyle, 100 backstroke

Main Set: [2100, 2300 total]

Drill # 1
Single arm: 2 x 50 (1st Left, 2nd right), 10 sec Rest
3 x 200m easy focusing on the “catch” aka feel for the water and “push” aka the propulsion you create moving water behind you

Drill # 2
Fists: 2 x 50, as 25 Fists, 25 swim 10 sec Rest
3 x 200m easy focusing on the “catch” aka feel for the water, that will be more noticeable when the palm of your hand is open

Drill # 3
Catch up: 2 x 50, 10 sec Rest
3 x 200m easy focusing on the extension/stretch and timing in the water before moving your hand into the catch position and then commencing the pull part of your stroke

Cool down: [200, 2500 total]
200m = 200 backstroke
Details

Turbo set - endurance or 75 min easy spin

Bike01:00:0043 TSSStructured Workout
Turbo sets are a great way to improve cycling and stroke efficiency as you remove the other variables such as road surface, weather and traffic!

Session details
10 min easy zone 1 warm up
40 mins zone 2
10 mins cool down zone 1
Details
Friday

Standard rest day

Rest
No detail
Saturday

Long Slow Run [IM endurance 16km/10 miles]

Run01:36:0090 TSSStructured Workout
Long slow runs are designed to build your run stamina and should be in z1/z2 for the base period

Session details
2km warm up zone 1
12km zone 2 steady sate effort
2km cool down zone 1
Details
Sunday

Long bike IM endurance [HR 80km/50 miles]

Bike03:05:00160 TSSStructured Workout
Long endurance based bikes in the base period are to build your endurance and should be in the z1/z2 HR range

Session details
Warm up gently for 5km in zone 1
Main set of 70km no higher than zone 2
Easy cool down of 5km in zone 1
Details

Post spin brick - run

Run00:12:001.24 miStructured Workout
For short bricks do not worry about pace/HR - focus completely on good form - engage your core - slight lean forward and ensuring your stride is landing on the ball of your foot
Details

Monday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
03:05:00 02:24:00
Bike x4
06:09:00 04:48:00
Swim x3
00:03:00 00:45:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run Run
03:05:00 02:24:00
Bike Bike
06:09:00 04:48:00
Swim Swim
00:03:00 00:45:00
Rest Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Steven Moody - Award Winning Coach

SMart endurance solutions

*Triathlon Ireland coach of the year award winner 2017 based on athlete/peer voting*

Coach Steve has over 20 years experience in endurance sports racing, including numerous FULL and HALF distance race finishes (including 2xworld champ qualification)

As a full time coach (ITU & TP level 2 and IronmanU), Steven specializes in helping time crunched Age Group triathletes & runners realize their goals.

See http://www.smartendurancesolutions.com/testimonials/ for sample client feedback

View all Training Plans by this Coach
  • This plan includes a Free Basic TrainingPeaks Account.
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  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?
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