Key Swim, Bike & Run Workouts for BASE Phase Training

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Advanced Search Volume One Box Set 4-Week Swim Clinic Sprint Distance Program TTS Silver Coaching Bike Fit Private Swim Lessons Private Yoga Lesson Private Run Session Half-Ironman Program TTS Bronze Coaching	Key Swim, Bike & Run Workouts for BASE Phase Training by Jamie Silber USAT Level 2 Coach Now that the triathlon season is officially upon us, some of you are already racing and training at higher intensities than you were a few months ago. However, we know that triathlon can put us in a situation where we will have our “A” event scheduled as late of October! The Base you build now will have a huge impact your training in the later months heading into your goal event. So, even though you might want turn up the volume now, its important to remember that all successful race seasons start out will a lot of your training in the BASE PHASE: The periodized model of training explained in the Basics for Triathletes DVD reminds us to give each workout a purpose that is specific to the particular phase you are training in. If you plan on peaking for one or several events in a season, your efforts must be measured to endure the entire season. Workouts must match the necessary volume of training, according to the phase you are training in. Below are a few examples of workouts that are specific to BASE training. During this period, you will be adding duration and frequency to your workouts. 80% all work is aerobic, primarily in zones 1-2, with some short zone 3 efforts. Key Swim Workout Marker Set 4x25 easy w/ 20 sec rest. 2x25 Extended Balance* w/ 20 sec rest. 2x25 Triangle to Roll* w/ 20 sec rest. 4x25, Swim, each one faster w/ 15 sec rest. Now swim 6x50 on a time standard that will allow you to recover fully between each 50 so that your splits are even, at a Zone 3 effort. Use the clock accurately to make an accurate assessment. Types of Drills shown in the ‘Swimming for Triathletes’ DVD. Key Cycling Workout* Single Leg Drill Before or after you next bike ride, pedal with one foot unclipped with a high cadence in a light gear for 30-60 seconds. Focus on pedaling smoothly and eliminating any “dead” spots in your pedal stroke. Perform 2-4 sets with a rest interval of 1-3 minutes. Key Run Workout The Long Run Mostly zone 2 w/ some Z3. Practice sustaining pace, as well as race day hydration and nutrition. Start off slowly so that you are certain to finish strong. Do a mental check of all key aspects of form throughout your run. Going for distance here!
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