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This half-ironman (70.3) triathlon 13-week base training plan for intermediate triathletes. It is designed to expand aerobic capacity, increase muscular endurance, and build up structural tolerance to prepare the triathlete for the competitive training phase. This plan will prepare the triathlete to complete a 1.9 km swim, 90 km bike and a 21.1 km run. However, these distances do not have to be exact but should be within range.
- Includes baseline testing and reassessments to measure progress and identify strengths and weaknesses. Baseline testing occurs at the end of the first week, two more throughout the plan, and a final test at the end. This really gives the athlete lots of opportunities to identify weaknesses and strengths.
- Incorporates triathlon-specific skill workouts such as cycling cadence, running form, swim stroke, kick, sighting, bilateral breathing, transitions and more.
- Includes a strength training and mobility training plan. These plans are very detailed so the user knows exactly what they need to do, how to do it and when it should be done. The strength is guided by video and has a printable guide to log workouts.
- A 2-page training guide explaining the layout of the entire plan, structure of workouts, training intensities, zones, heart rates, session goals, and more.
- All guides are downloadable and can be printed. They include links to videos for further explanations and demonstrations.
- A 20 post-workout protein snack recipe ebook to help refuel after workouts.
- Email support.
The plan focuses more on high volume at lower intensities to build a proper base and follows guidelines recommended by Joe Friel. Higher intensity training will come later once the triathlete begins their competitive stage. Workouts are done inside, outside or a mix. Shorter workouts are through the week and longer ones on the weekend. Triathletes can move the workouts around as long as they follow the rules stated in the guide and have a premium TrainingPeaks account.
The plan is super easy to follow and manageable. All workouts include structure but not so much that it gets hard to follow and confusing. Many workouts repeat each week but evolve throughout the plan. Users should be ready to handle an 8-hour training week (week 2) and build up to 12 hours at the peak of this plan (week 11).
Gear / System Requirements
All gear related to triathlon. For strength training, a bench, dumbbells and/or barbells are necessary. For mobility training, users need a foam roller and straps.
Activate a FREE TrainingPeaks account. Download the smartphone app for IOS or Android.
A heart rate monitor and activity tracker are required to get the most out of this plan. With a compatible activity tracker, such as Garmin, Strava, Apple Watch, FitBit, and so on, you can sync your device to your TrainingPeaks account. When you complete your workout session and save it on your activity tracker it will automatically upload your data to your TrainingPeaks account. If you follow my plan as stated, the workouts will automatically pair as well. This is a FANTASTIC training feature. When you view your workout data on TrainingPeaks you will see your fitness score, personal records, and more. You will not only feel yourself getting fitter but see the data to prove it! Super motivational!
To learn more about heart rate zone training, download my guide by clicking here.
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If you have any questions or need more clarification on this plan, please feel free to email me: firstname.lastname@example.org