This 12-week base phase of training for the Lifestyle Triathlete is built around the 3/1 approach (3 weeks load w/1 week recovery). You'll begin with 4hrs during your first week, and a max of 6hrs in week 12. The plan emphasizes a progressive functional strength & conditioning approach using bodyweight exercises, then progressing to heavier loads. These are structured plans. You'll be able to sync this plan to your Garmin device.

 

Strength training for the endurance athlete is important not only for success as a general endurance athlete yet is critically important for those aspiring to become an IRONMAN athlete. The strength training process is built upon a 5 phase progressive optimization model "Opt Model" developed by the National Academy of Sports Medicine (NASM). During the plan you will;​

 

Maximize your base training performance by utilizing the five phases of the NASM OPT Model;

Phase 1 - Stabilization Endurance

Phase 2 - Strength Endurance

Phase 3 - Muscular Development

Phase 4 - Maximal Strength and

Phase 5 - Power

 

The 12-week base phase will also focus on swim drills/techniques, run/walk run sessions, and cycling base endurance. Once completed you'll be able to move successfully into other forms of endurance training. There will be a tempo base brick endurance session in the final week to assess your training.

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During this 12-Week Base Phase You'll Perform:

• 33 Strength Training Sessions (25:25 HRS)  – Specifically designed for the beginning triathlete.

• 45 Swim Sessions (13:26 HRS) - focusing on drills and techniques with video instruction

• 33 Bike Sessions (20:35HRS)  with RPE and Heart Rate Structured Sessions.

• 28 Walk/Run Sessions (16:50 HRS), also with RPE and Heart Rate Structured Sessions.

 

Other featured items include:

- Instructional Video Swimming Drills

- Swimming Drill Video Library

- Basic Nutritional Guidance

- RPE/Heart Rate Structured Run/Walk sessions

- RPE/heart Rate Structured Bike session

- Strength Sessions (w/detailed video instruction*) Specifically Designed for the Lifestyle Triathlete.