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Half Distance Triathlon Base Prep INTERMEDIATE

Browse More Plans

Half Distance Triathlon Base Prep INTERMEDIATE

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Maria Simone

All plans by this Coach

Length

9 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

Creator: Maria Simone, No Limits Endurance Coaching

Length: 9 weeks

Weekly Duration (average): 6-7 hours, balanced across the sports

Ability level: Intermediate


This plan supports the intermediate athlete who is seeking to build and develop base in preparation for a 16-20 week half distance triathlon training plan. This plan is meant to be completed BEFORE starting a half distance training plan.

Week 1 of the plan includes information about how to set your zones: 1) Heart rate for run; 2) Power for Bike, 3) Pace for swim and run.

This plan assumes that you've been doing some training across swim, bike and run for about 5-6 hours per week.

In addition to the swim, bike and run sessions, this plan provides at-home based short strength sessions, that can be completed with bodyweight.

This plan was created by a USA Triathlon Level 3 certified coach with 15 years of coaching experience, and an athletic history that includes 10x 140.6 finishes, including 4 finishes at IMLP, and finishing the World Championships in Kona. Coach Maria is also a double iron-distance champion, and accomplished ultrarunner. Maria has been named as the USA Triathlon Coach Education of the Year, and the Coach of the Year,from Outspoken Woman in Triathlon. You can read more about her here: https://www.nolimitsendurance.com/about-us/coach-maria-simone/

This plan does not come with regular coach correspondence or revisions. However, anyone who purchases the plan may have a one-time email consult - maria@nolimitsendurance.com. I recommend you take the time to review the entire plan and take note of any questions you have. Then, email them to maximize this correspondence. If you'd like a phone or video consult, you get 20% off the current rate. If you need revisions, they can be made for a fee (depending on the extent of the revisions needed.)

Athletes who purchase this plan receive a 10% discount to join our #NLECrew, the (mostly virtual) team for endurance athletes with no limits! We have two Tiers to choose from, both with access to a forum with the coaches, monthly team meetings, weekly newsletters with actionable training advice, and a community that can't be beat!

For more information about No Limits Endurance Coaching, please visit our website at www.NoLimitsEndurance.com


Join us on Facebook and let us know how the training goes and how the race goes!

How it Works

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Training Plan Sample Week

Sample Workouts - Week 200
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

2-4-6-8 Swimming I Appreciate!

Swim00:40:001829 mStructured Workout
8 x 25 easy, 5s rest
6 x 50 easy to steady, 5s rest
4 x 75 descending, 15s rest
2 x 100 steady, 10s rest
8 x 25 very hard, 20s rest
6 x 50 steady, 10s rest
4 x 75 descending, 15s rest
2 x 100, easy
Details

Cycling Efficiency Drills v. 1

Bike00:45:0020 TSSStructured Workout
WARM
10 min easy
-
MAIN
SLD: 5 x
- 1:00 left leg
- 1:00 right leg
- 1:00 both legs
- If you cannot hold 1 minute SLD, this can be broken into more sets of 20 or 30 seconds.

Spin-ups:
5 x
- :30 spin-up
- 2:30 easy
-
COOL
5 min easy spin
-
*This should be done at recovery/easy intensity. The drills are strictly about pedaling efficiency - not working hard.
-----
Details
Tuesday

Steady base with strides (hr;structured)

Run00:45:0039 TSSStructured Workout
10 minutes easy warm up

25 minutes steady

5x
- 20 seconds stride
- 40 seconds easy

5 minutes cool down
Details

No Equipment Needed Circuit 1

Strength00:30:00
You will complete this workout as a circuit. You have the option to do:
1) 10-30 reps per exercise, or
2) each exercise continuously for 50 seconds.
---
For either option, you will take 5-10 seconds only to switch from one exercise to the next. If done continuously, this will be a very challenging workout, that will also give you a bit of a cardio burn as well.
---
After you have done each exercise once, you will have completed 1 round. You will complete a total of 3 rounds.
---
Take 1 minute rest in between each round.
---
The number of repetitions or time is dependent upon how many you can complete with good form--even if that means only 3 or 4 repetitions. QUALITY OVER QUANTITY!
-----
EXERCISES-->
---
NARROW SQUATS
Notes: Begin with feet closer than shoulder width apart and hold both hands to the sides. Slowly squat down to 90 degrees and return to the start position.

BOX INCLINE PUSHUP
Notes: These can be done with your knees on the ground if you cannot do them with your legs at full extension. It is more important to have PERFECT form than it is to have your legs extended. Place your hands on the box and the feet on the ground. Slowly lower the hands until they are even with the chest. Push back up to return to start position.

BASIC CRUNCHES
Keep your back flat, try to prevent it arching as much as possible.
How to video: http://www.youtube.com/watch?v=Xyd_fa5zoEU

BACKWARD LUNGE
Notes: Begin with feet shoulder width apart and hands at waist height. Step the left foot backwards until the foot makes contact with the ground. Return to the start position by pushing off your left foot and returning to the start position. complete repetitions on one side, then switch to the other side
.
SINGLE LEG DEADLIFT
https://www.youtube.com/watch?v=HtHxnWmMgzM

HEEL TOUCHES
Notes: How to video: http://www.youtube.com/watch?v=YyfugDANxf0

TRICEP DIPS
Notes: Video: http://www.youtube.com/watch?v=mX5r-43O-Jo
Begin in a sitting position with the hands facing forward on the box and feet on the ground. Slowly extend the arms as far as they will go. Gently lower yourself

SINGLE LEG BRIDGE
Notes: Repetitions are per leg.
See video: http://www.youtube.com/watch?v=Y-6Gonx2Wpo&feature=relmfu

PLANK
Notes: Hold each plank for 30-90 seconds = 1 set -->or whatever amount of time you can hold while maintaining PERFECT form.
https://www.youtube.com/watch?v=lm_Iy48YDmM
Details
Wednesday

Light the Fuse

Bike00:50:0033 TSSStructured Workout
10 Min warm up
---
5x
* :15 sec MAX effort :45 Recovery (make sure you are in a moderately heavy gear so you have something to "bite" into for the all out set.) RPE = 10
* 2 Mins Easy (RPE = 2-3)
* repeat sequence for 5 total sets
---
5 Mins, easy to steady (RPE 3-4)
---
5x 3 Mins done as:
* :15 sec All-Out, :45 Recovery
* 2 Mins Easy
* repeat sequence for 5 total sets
---
5 Min CD (RPE 2-3)
Details
Thursday

25s - Fast 25s

Swim00:35:001463 m
WARM UP
200 easy
---
MAIN
2 x 100, steady/aerobic, 10 sec rest
200, steady/aerobic 10 sec rest
8 x 25 very hard, 10 sec rest
[TAKE EXTRA 30 SEC REST after 8th 25]
8 x 25 very hard, 10 sec rest
200, steady/aerobic10 sec rest
2 x 100, steady/aerobic10 sec rest
---
COOL
200 easy
Details

core #02 (ne)

Strength00:20:00
Do this workout as a circuit, either
1) 10-30 repetitions, or
-
2) spending 50-55 seconds per exercise
-
With either option, take 5-10 seconds to switch exercises.
-
Complete one set of each exercise continuously to complete one round. Complete a total of 3 rounds.
-
The level you choose depends upon your ability to complete the repetitions with perfect form. Do not compromise form for quantity.
-
*The number of repetitions is based upon your fitness and your ability to maintain perfect form for the duration. It is better to do less repetitions with perfect form, than more with improper form.
---
KICKIN' PLANKS
*Sorry, no video for this one.
Get into solid plank position, using straight arms (make a fist if that feels better for your wrist). Make sure your body is straight, no sagging in the shoulders or mid-section.
Lift left leg up, hold 2-3 seconds, return to two-leg plank.
Lift right leg up, hold 2-3 seconds, return to two-leg plank.
Lift left leg out to the side. Hold 2-3 seconds, Return to plank.
Left right leg out to side. Hold 2-3 seconds. Return to plank.
Repeat these movements for 30-60 seconds.
--
OBLIQUE CRUNCHES
https://www.youtube.com/watch?v=QbL1ksNO0Js
---
PULSE UP
https://www.youtube.com/watch?v=m_AoEBRbxz0
---
LEG RAISES
http://www.youtube.com/watch?v=JB2oyawG9KI&feature=endscreen&NR=1
---
SIDE KNEE CRUNCH
http://youtu.be/sKxjvluNYwg
Details
Friday

tempo sets (HR; structured)

Run00:44:0038 TSSStructured Workout
WARM
10 minutes easy build to steady

5 x
- 20 second stride (see pre-activity comment)
- 40 seconds easy

MAIN
4 x
- 4 minutes @ mod-hard effort
- 2 minutes recovery

COOL
Remaining duration to cool down
Details
Saturday

1 Min Switches (60-95)

Bike01:01:0046 TSSStructured Workout
WARM
10 minutes, gradual increase to zone 2, steady

MAIN
4x
- 10 minutes steady @ 65-75%, alternating between 60-70 & 85-95 rpms every minute. *See pre-activity comments

- 2 minutes easy @ 50-60% FTP, cadence 85-95 rpms.
---
COOL
5 minutes easy, zone 1
________________________________
If using HR:
- Easy/Recovery = under 80% LTHR, RPE 2-3
- Steady = 80-89% LTHR, RPE 4-5
- Tempo/Mod-hard = 90-95% LTHR, RPE 6-7
- Hard = 95%+ LTHR, RPE 8+

Note that HR is a lagging indicator, which means it will take the HR 1-2 minutes to "catch up" to your effort. As such, it is not useful for short sets. In this case, use RPE as your indicator.
Details

Frequency Run

Run00:15:0010 TSSStructured Workout
Frequency has been shown to bring about benefits in conditioning and neuromuscular adaptation. These shorts sets are designed to add to your overall volume, without needing to account for recovery. They will also bring about the benefits mentioned here.

Easy to steady effort - anywhere in range is fine.
Details
Sunday

Adaptation & Recovery Day

Rest
We use the training stimuli to push the body beyond what it normally does - which breaks it down. So, technically, active training makes the body more fatigued and less fit.

Through recovery (rest, sleep, proper fueling & hydration, daily nutrition of nutrient dense foods, post-workout recovery fueling) we help the body adapt to that training stimuli - which makes the body fresher and more fit.

So, consider these days as a KEY PART of your training. They are not a break from training - they make the training work :-).
Details

Sunday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
02:45:00 01:15:00
Run x3
01:46:00 01:00:00
Strength x2
00:47:00 00:30:00
Swim x2
01:19:00 00:55:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike Bike
02:45:00 01:15:00
Run Run
01:46:00 01:00:00
Strength Strength
00:47:00 00:30:00
Swim Swim
01:19:00 00:55:00
Rest Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Maria Simone

No Limits Endurance Coaching

What's your big dream - you know the one that makes you feel scared AND excited? Yup, that one. From big goals for the first time or a fast time, I can to help!

I coach with a holistic approach that considers your athletic ability and history, mental training, and life-training balance. We'll focus on your short and long terms goals and all available metrics to dynamically progress your training.

View all Training Plans by this Coach
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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.

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