Training Camp 1 Week Base Half and Full Distance (Nils Goerke) is a 1-week triathlon plan. This article combines the actual plan description with a example week from the stored workout entries.
What this plan is built for
This plan is designed for a one-week training camp in the Base Phase. It focuses on the calm development of the foundation, so the good old "hour-eating" garnished with a few motoric stimuli, especially in swimming and running. However, the emphasis is naturally on cycling. Even if you fly to a southern location, you should definitely be prepared for cooler temperatures. Nothing is more frustrating than catching a cold during the training camp or right after it. In addition to appropriate clothing, pay attention to healthy nutrition and plenty of sleep and rest. It makes no sense to accumulate more hours than planned so early in the training year, and especially keep the intensity cool - the calm foundational units will bring you forward when it matters. Be sure to enjoy the time, which means definitely incorporating coffee breaks and not pushing through the units at all costs if the weather doesn't cooperate or if you feel tired. Fun is definitely the priority! Approach the training with joy and relaxation and be a bit more laid-back than in the spring camps during the Build Phase!
In the last 3-4 days before the camp, you should reduce the intense units in the plan or perhaps even omit them entirely, and also take it easy for the days after the camp. Only then can the stimulus take effect and supercompensation kick in - "letting the form come" is the motto for 3-5 days after returning!
Have fun with the plans and above all, stay healthy.
Training logic and load
The emphasis is durable base fitness, clean technique, and a rhythm you can repeat for several weeks. The important part is not upgrading easy days into hidden hard days. The workout data shows which sessions are structured and which ones are intentionally simple.
The plan contains 17 scheduled entries across 1 week. The sequence matters as much as the total hours: hard, technical, or long workouts only work when the surrounding days allow you to absorb them.
Example week: Week 1
This week is not a generic template. It is built from the actual training plan entries, and the workout charts use the stored workout data.
1:30 h @ 60%
Easy warm-up ride after arrival The primary goal is to check the equipment and spin the legs out.
40 min @ 72%
Calm run in the lower base endurance zone to optimize fat metabolism. Therefore, consciously keep the intensity relaxed.
2:30 h @ 60%
Longer warm-up round - flat-rolling Training goal: Base endurance sessions make up the largest part of triathlon training.
Perform a 30-minute mobility/Blackroll session. Warm up with a mobility routine focusing on: - Hip flexors - Gluteus/Buttocks - Hamstrings - Achilles tendon + Calf - Ankles - Lower back - Shoulders - Chest muscles Following the mobility, en
600 m | 8x variable on / variable easy | 300 m | 6x variable on / 0 min easy + 6 more steps
600m warm-up swim, 8x50m: Train legs on even lanes, perform an exercise on the first 25m and swim freestyle with acceleration on the last 25m on odd lanes.
3 h @ 65%
Medium-length Base Ride You can also perform this ride in the mountains or include as many climbs as your surroundings offer.
4 h @ 60%
Long easy ride to the end of the first training block - as flat as possible, maximum undulating, and consciously relaxed LIT training.
Perform a 45-minute mobility/Blackroll session. Warm up with a mobility routine focusing on: - Hip flexors - Gluteus/Buttock muscles - Hamstrings - Achilles tendon + Calf - Ankles - Lower back - Shoulders - Chest muscles Following the mobil
75 min @ 75%
Calm base run on a recovery day Try to do the run as early as possible in the morning to allow your legs to relax for the rest of the day.
300 m | 10x variable on / 0 min easy | 2x variable on / 0 min easy | 2x variable on / 1 min easy + 3 more steps
300 meters warm-up swim, every 3rd lap freestyle, 10x50 meters technical drill: 1.&2.
5 h @ 65%
Long Base Ride You can also perform this ride in the mountains or include as many climbs as your surroundings offer.
Perform a 30-minute mobility/Blackroll session. Warm up with a mobility routine focusing on: - Hip flexors - Gluteus/Buttocks - Hamstrings - Achilles tendon + Calf - Ankles - Lower back - Shoulders - Chest muscles Following the mobility, do
40 min @ 75% | 5x 0 min on / 1 min easy
This run primarily serves to activate and at the end to perfect the running technique in a fatigued state with strides.
2:30 h @ 60%
Longer cool-down ride/Coffee ride - flat-rolling Training goal: Base endurance sessions make up the largest part of triathlon training.
400 m | 6x variable on / 0 min easy | 8x variable on / 0 min easy | 3x variable on / 1 min easy + 5 more steps
400m warm-up swim, 6x50m freestyle kick with board, rest: 20 seconds, 8x50m: 25m sprint / 25m easy, rest: 20 seconds, 3 rounds of (200-150-100-50), rest: 20 seconds + 1 minute between sets.
How to read the workout charts
The chart is based on the workout data: longer segments take more width, higher intensities sit higher, and harder work is marked with stronger colors. For swim or distance-based segments, the graphic represents the planned sequence rather than GPS data.
Practical execution
What to watch
- Execute the key days precisely instead of making the easy sessions faster.
- Use the plan description as context: equipment, fueling, mobility, and realistic threshold values are part of the training.
- When life or fatigue adds pressure, trim secondary work first and keep the most important session stable.
Training effect
Executed well, the plan improves your ability to absorb the intended stimulus repeatedly. Depending on sport and phase, that means more aerobic stability, better pace durability, stronger technique under fatigue, or more confidence at target effort.