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New: Custom Training Plan Installation Service!
Virtual Team Crucible continues to grow, with many people purchasing multiple training plans and stacking them across the season. This is a great and affordable solution for the self-coached athlete. I'd like to help you through this innovative and personalized training plan service:
- I will manage the seams between plans, the transitions around races, and modify the plans to accommodate work or personal travel.
- Stack plans across a season and have me modify them for you, creating a season long training plan solution for a fraction of the cost of 1:1 coaching.
Triathlon Training Plans
Rich Strauss is an Ironman-specific coach, having successfully coached, one-on-one, hundreds of Ironman finishers since 2001. He is also a Joe Friel Ultrafit Associate, a former NCAA Division III All-American swimmer and Ironman World Championship Finisher.
Rich has leveraged his extensive coaching knowledge and experience to create affordable and comprehensive training packages that combine the features of a state-of-the-art online training system with over 100 pages of exclusive supporting documentation. In only two years, well over 500 TrainingPeaks customers, including over 200 powermeter users and many Kona qualifiers, have used his training plans to prepare for their Half or Full Ironman racing season.
Each Crucible Fitness training plan includes:
- The "Uber Doc," with over 70 pages of triathlon coaching, training and racing knowledge.
- The Swim Clinic eBook, a 17 page swim clinic on your desktop with drill video demonstrations. For 2007 Rich is also including access to a growing archive of underwater swim videos and critiques.
- "Ironman Nutrition," a collaborative document written by all of the Ultrafit Associates.
- Power training plan customers will receive a copy of Rich’s "Training with Power" document.
- Access to the closed Training Plan Support Forum at CrucibleFitness.com
- Additional training thoughts and observations, sent every 1-2 weeks exclusively to Rich’s coached clients and training plan customers.
- Discounts on Ergomo powermeters and Infinit nutrition products.
Browse the available plans to get started:
» Half Iron Distance Plans, with Heart Rate
Half Iron Distance, Advanced 18 weeks
Half Iron Distance, Intermediate 18 weeks
» Half Iron Distance Plans, with Power
Half Iron Distance, Adv with Power 18 weeks
Half Iron Distance, Intermediate with Power 18 weeks
» Iron Distance Plans, with Heart Rate
Iron Distance, Advanced, All Courses 26 weeks
Iron Distance, Advanced, Race Prep 10 weeks
Iron Distance, Intermediate, All Courses 26 weeks
Iron Distance, Intermediate, Race Prep 10 weeks
Iron Distance, Beginner 26 weeks
» Iron Distance Plans, with Power
Iron Distance, Adv, All Courses, with Power 26 weeks
Iron Distance, Inter, All Courses, with Power 26 weeks
Iron Distance, Inter, Race Prep, with Power 11 weeks
Iron Distance, Adv, Race Prep, with Power 11 weeks
» Off Season Training Plans, HR and Power
Off-Season, Intermediate Half and Iron Distance Athlete 16 weeks
Off-Season, Intermediate Half and Iron Distance Athlete, with Power 16 weeks
Off-Season, Advanced Half and Iron Distance Athlete, with Power 16 weeks
Off-Season, Advanced Half and Iron Distance Athlete 16 weeks
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Training Plan Details and Plan Descriptions
Iron Distance, Adv, All Courses, with Power $99.00  |
Plan Description and Athlete Profile  View the Plan Preview
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This athlete has completed or has the potential for a sub 11hr or 12hr (male/female) Ironman. Weekly volume ranges from about 9hrs during recovery weeks to a peak of 19hrs in Week 23. The plan is structured around a quality bike Functional Threshold (FT) session on Tuesday, long run Thursday, long bike on Saturday and semi-long bike on Sunday. The hallmark of the plan is a focus on creating an effective Training Stress Score (TSS), primarily by manipulating the intensity of your cycling. I will challenge you to wait until Week 20 of your plan to do your first 5hr ride, but you'll do a LOT of work in those shorter 3-4hr rides. We've had athletes make 10-15% gains in FT wattage over only 3 months. This stuff works! Includes training guidance for hilly courses.
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| Iron Distance, Advanced, All Courses $99.00 |
Plan Description and Athlete Profile View the Plan Preview
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This athlete has completed or has the potential for a sub 11hr or 12hr (male/female) Ironman. Weekly volume ranges from about 9hrs during recovery weeks to a peak of 19hrs in Week 23. The plan is structured around a quality bike Lactate Threshold (FT) session on Tuesday, long run Thursday, long bike on Saturday and semi-long bike on Sunday. I will challenge you to wait until Week 20 of your plan to do your first 5hr ride, but you'll do a LOT of work in those shorter 3-4hr rides. Athletes using the power version of this plan have made 10-15% gains in Functional Threshold wattage over only 3 months. Includes guidance for hilly courses as well.
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| Iron Distance, Inter, All Courses, with Power $99.00 |
Plan Description and Athlete Profile View the Plan Preview
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This athlete has completed or has the potential for a sub 13hr or 14hr (male/female) Ironman. Weekly volume ranges from about 7-8hrs during recovery weeks to a peak of 17:40 in Week 23. The plan is structured around a quality bike Functional Threshold (FT) session on Tuesday, long run Thursday, long bike on Saturday and semi-long bike on Sunday. The hallmark of the plan is a focus on creating an effective Training Stress Score (TSS), primarily by manipulating the intensity of your cycling. I will challenge you to wait until Week 21 of your plan to do your first 112 mile ride, but you'll do a LOT of work in those shorter 3-4hr rides. We've had athletes make 10-15% gains in FT wattage over only 3 months. This stuff works! Includes guidance for hilly courses.
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| Iron Distance, Intermediate, All Courses $99.00 |
Plan Description and Athlete Profile View the Plan Preview
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This athlete has completed or has the potential for a sub 13hr or 14hr (male/female) Ironman. Weekly volume ranges from about 7-8hrs during recovery weeks to a peak of 17:40 in Week 23. The plan is structured around a quality bike Functional Threshold (FT) session on Tuesday, long run Thursday, long bike on Saturday and semi-long bike on Sunday. The hallmark of the plan is a focus on creating an effective Training Stress Score (TSS), primarily by manipulating the intensity of your cycling. I will challenge you to wait until Week 21 of your plan to do your first 112 mile ride, but you'll do a LOT of work in those shorter 3-4hr rides. We've had athletes make 10-15% gains in FT wattage over only 3 months. This stuff works! Includes hill training guidance for all courses.
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| Half Iron Distance, Adv with Power $99.00 |
Plan Description and Athlete Profile View the Plan Preview
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This athlete has gone or has the potential for a sub 5/5:30 (male/female). The training week is structured around a Tuesday FT bike, Wed tempo run (max 1:10), Thursday long run, Saturday long bike + brick run, Sunday semi-long ride. Hours are consistently 12-13/wk with a max of 14hrs in Week 11.
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| Half Iron Distance, Advanced $99.00 |
Plan Description and Athlete Profile View the Plan Preview
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This athlete has gone or has the potential for a sub 5/5:30 (male/female). The training week is structured around a Tuesday LT bike, Wed tempo run (max 1:10), Thursday long run, Saturday long bike + brick run, Sunday semi-long ride. Hours are consistently 12-13/wk with a max of 14hrs in Week 11.
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| Half Iron Distance, Intermediate with Power $99.00 |
Plan Description and Athlete Profile View the Plan Preview
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This athlete has gone or has the potential for a sub 6/6:30 Half Ironman (male/female). The training week is structured around a Tuesday FT bike, Wed tempo run (max :50), Thursday long run (max 2hrs), Saturday long bike + brick run, Sunday semi-long ride. Hours are consistently 11-2 hr/wk with a max of 13:20 in Week 11.
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| Half Iron Distance, Intermediate $89.00 |
Plan Description and Athlete Profile View the Plan Preview
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This athlete has gone or has the potential for a sub 6/6:30 Half Ironman (male/female). The training week is structured around a Tuesday Lactate Threshold Interval bike, Wed tempo run (max :50), Thursday long run (max 2hrs), Saturday long bike + brick run, Sunday semi-long ride. Hours are consistently 11-2 hr/wk with a max of 13:20 in Week 11.
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| Iron Distance, Beginner $99.00 |
Plan Description and Athlete Profile View the Plan Preview
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This plan is for Beginner athletes projecting at 14+ hr finish. Week 1 of the plan includes 3 swims, 3 bikes, and three runs, including a 50' long run, building to 2:30 in Week 19 and 22, and a long ride of 2hrs building to 4.5hrs in Weeks 17 through the end of the training plan. The schedule includes a Sunday ride of 2hrs max and a cycling interval session on Tuesdays, beginning in Week 5. Most training weeks are 10-13hrs, with a max of 15hrs in Week 22.
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| Off-Season, Intermediate Half and Iron Distance Athlete $99.00 |
Plan Description and Athlete Profile View the Plan Preview
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The plan name refers to the longest race you completed in the season just ended. The plan is designed to prepare you equally well for either a half or full Ironman NEXT season. Please go here for a more complete description of my off-season strategy: http://www.cruciblefitness.com/etips/LimiterSeason.htm This athlete is likely a sub 6:30 half Ironman or sub 13:00 full Ironman athlete. The plan will peak you for an early spring half marathon and 40k TT or similar cycling test. The plan is written within real world constraints (limited daylight and outdoor training opportunities) and is designed to create high Functional Threshold wattage and running pace, while maintaining very solid running endurance through high frequency and very consistent 1:30-2hr long run volume. The plan also begins with bike and run testing in the first week. If you are coming back from an extended layoff, you may want to get in a few weeks of consistent training before beginning the plan.
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| Off-Season, Intermediate Half and Iron Distance Athlete, with Power $99.00 |
Plan Description and Athlete Profile View the Plan Preview
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The plan name refers to the longest race you completed in the season just ended. The plan is designed to prepare you equally well for either a half or full Ironman NEXT season. Please go here for a more complete description of my off-season strategy: http://www.cruciblefitness.com/etips/LimiterSeason.htm This athlete is likely a sub 6:30 half Ironman or sub 13:00 full Ironman athlete. The plan will peak you for an early spring half marathon and 40k TT or similar cycling test. The plan is written within real world constraints (limited daylight and outdoor training opportunities) and is designed to create high Functional Threshold wattage and running pace, while maintaining very solid running endurance through high frequency and very consistent 1:30-2hr long run volume. The plan also begins with bike and run testing in the first week. If you are coming back from an extended layoff, you may want to get in a few weeks of consistent training before beginning the plan.
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| Off-Season, Advanced Half and Iron Distance Athlete, with Power $99.00 |
Plan Description and Athlete Profile View the Plan Preview
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The plan name refers to the longest race you completed in the season just ended. The plan is designed to prepare you equally well for either a half or full Ironman NEXT season. Please go here for a more complete description of my off-season strategy: http://www.cruciblefitness.com/etips/LimiterSeason.htm This athlete is likely a sub 5:30 half Ironman or sub 11:30 full Ironman athlete. The plan will peak you for an early spring half marathon and 40k TT or similar cycling test. The plan is written within real world constraints (limited daylight and outdoor training opportunities) and is designed to create high Functional Threshold wattage and running pace, while maintaining very solid running endurance through high frequency and very consistent 1:30-2hr long run volume. The plan also begins with bike and run testing in the first week. If you are coming back from an extended layoff, you may want to get in a few weeks of consistent training before beginning the plan.
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| Off-Season, Advanced Half and Iron Distance Athlete $99.00 |
Plan Description and Athlete Profile View the Plan Preview
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The plan name refers to the longest race you completed in the season just ended. The plan is designed to prepare you equally well for either a half or full Ironman NEXT season. Please go here for a more complete description of my off-season strategy: http://www.cruciblefitness.com/etips/LimiterSeason.htm This athlete is likely a sub 5:30 half Ironman or sub 11:30 full Ironman athlete. The plan will peak you for an early spring half marathon and 40k TT or similar cycling test. The plan is written within real world constraints (limited daylight and outdoor training opportunities) and is designed to create high Functional Threshold wattage and running pace, while maintaining very solid running endurance through high frequency and very consistent 1:30-2hr long run volume. The plan also begins with bike and run testing in the first week. If you are coming back from an extended layoff, you may want to get in a few weeks of consistent training before beginning the plan.
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