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COVID-19 Quarantine Maintenance 8 week at home bike focused strength plan

Author

Steven Moody, Triathlon Ireland Coach of the year, Training Peak and Ironman U certified

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Length

8 Weeks

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description


COVID-19 Quarantine Maintenance 8 week at home bike focused strength plan

I really do appreciate your help with my strength training! It's difficult to find a healthy balance with strength training and triathlon training. I know I need strength and conditioning to rehab my body and prevent me from getting injured further, but I also don't want my muscles to be too sore or tired to perform in key endurance sets or races. This plan is easy to understand, well thought out, and conducive to strengthening your body to complement your normal endurance training. All exercises are ones that will benefit you in the sport, rather than just going to the gym and throwing weight around.

Thanks again for this plan! You rock.

Cheyenne Meyer, USAT elite development athlete


Plan outline


**NB 100% home compatible - only essential equipment requirements are a selection of dumbbells and resistance bands**


This 8 week (2 hrs a week at peak) strength program is designed for a cyclist/triathlete who is looking to build swim specific muscles to improve their swim splits.

The plan outlines swim specific muscle groups you are targeting and why.

It can be used in conjunction with your standard indoor training program to maximise gains.

Each of the exercises in the plan is video demo-ed in a handy kick off document with key safety tips/pointers useful for the absolute beginner upwards

The program also outlines recommended progression in terms of increasing weights and/or intensity and with approx 2 hours a week in total to complete all exercises - can easily be integrated with a full training plan.

Alternatively perfect for the off season to ensure you are strong and ready to hit the ground running come next race season


Typical week
2 sessions a week


What do you get in this plan?
• How to use the plan documentation including video links on how to correctly execute the prescribed exercises


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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x4
2:00 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
Strength
2:00 hrs 0:30 hrs

Training Load By Week


Steven Moody 2017 Triathlon Ireland Coach of the year

SMart endurance solutions

*Triathlon Ireland coach of the year award winner 2017 based on athlete/peer voting*

Coach Steve has over 20 years experience in endurance sports racing, including numerous IRONMAN and 70.3 finishes (including 2xworld champ qualification)

As a full time coach (ITU & TP level 2, Ironman U and Tri Sutto certified), Steven specializes in helping time crunched Age Group triathletes & runners realize their goals.

See http://www.smartendurancesolutions.com/testimonials/ for sample client feedback

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