10 Week Resistance Training for Triathletes - Intermediate

Average Weekly Training Hours 07:30
Training Load By Week
Average Weekly Training Hours 07:30
Training Load By Week

10 Week Resistance Training Program for Triathletes with a focus on strengthening the bike.

This plan combines cycling-specific resistance training with running and swimming strength work. Perfect for the long course triathlete looking to improve their bike split! Run and bike workouts can all be done indoors or out.

A brief description of the cycling strength work can be found here: https://www.fascatcoaching.com/tips/off-season-training-program-for-cyclists/

Increase your Functional Threshold Power and reduce your risk of injury this winter with our 10 week training plan. During this weight lifting program, athletes build muscle (heavy lifting), train that new muscle to produce great force and then through neuromuscular sprint workouts teach that new muscle to fire at speeds specific to cycling (high velocity lifting). “Speeds specific to cycling” is the secret sauce of this program and this weight lifting is made cycling specific by the velocity of the lifts plus the neuromuscular sprint workouts that are coupled to the Strength and Power Phases. The neuromuscular work on the bike also transfers to your run!

The work in the gym and on the bike is coupled with endurance running and strength workouts in the pool. Long pull sets plus drills specific to open water that can be done in the pool will keep you on track to improve your swimming instead of simply maintaining it. Running is used to help maintain aerobic endurance in this plan while the primary focus is on increasing power on the bike.
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Pick Basic, Intermediate, or Advanced based on your swimming ability:
Basic- 2000-2500yds in an hour
Intermediate- 2500-3000yds in an hour
Advanced- 3000+yds in an hour
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This plan is perfect for the triathlete to begin in the late Fall or early Winter (like December/January in the Northern Hemisphere) to prepare for a 70.3 in late Spring or a summertime Ironman.

Sample Day 2
1:00:00
52TSS
Muscle Tension Interval 3 x 8 minutes

3 x 8 minutes ON; 4 minutes OFF
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Muscle Tensions load your legs with forces similar to those you will encounter in the weight room or on climbs. These intervals are several minute, seated, big-gear, low-cadence efforts.

• These intervals are best done on a stationary trainer with the resistance set to HIGH
• Choose a big gear that is hard to push between a cadence of 40-60 rpm’s
• This is more of a muscular workout than an aerobic workout. It is not a wattage-based workout. However, if your effort is too hard you will dilute the strength-building effects and transform the workout into a threshold-type exercise. Keep watts in the Zone 3/Sweet Spot.
• Work on pushing with your quads and pulling with your hamstrings—pedal “circles."

Sample Day 3
3109m
Endurance 250, 150, 100 - Advanced

500 WU
200 kick
100 steady swim
200 kick
3x250 as 100 moderate/50 fast/100 moderate on 20SR
6x150 as 50 moderate/50fast/50 moderate on 15SR
4x100 as 25 moderate/50 fast/25 moderate on 10SR
200 Cool Down

Sample Day 3
0:45:00
50.7TSS
En: Endurance Run

Endurance pace, good form.

Sample Day 3
2012m
Endurance 250, 150, 100 - Basic

300 WU
100 kick
2x250 as 100 moderate/50 fast/100 moderate on 20SR
4x150 as 50 moderate/50fast/50 moderate on 15SR
4x100 as 25 moderate/50 fast/25 moderate on 10SR
150 Cool Down

Sample Day 3
2286m
Endurance 250, 150, 100 - Intermediate

300 WU
200 kick
100 steady swim
200 kick
2x250 as 100 moderate/50 fast/100 moderate on 20SR
4x150 as 50 moderate/50fast/50 moderate on 15SR
4x100 as 25 moderate/50 fast/25 moderate on 10SR
200 Cool Down

Sample Day 5
0:45:00
YogaGlo: Off-Season Cross Training

YogaGlo: "Off-Season Cross Training" www.YogaGlo.com , for example -find it in the Cycling Series, has good stretches for your hips and IT bands

Sample Day 6
2:00:00
96.6TSS
Endurance Zone 2

Zone 2 is your all day pace - the foundation of your aerobic engine. Choose flat roads for consistent pedaling (avoid prolonged downhill sections and sustained climbs)
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For More Information, please Read:
https://www.fascatcoaching.com/tips/training-zones/
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Zone 2 = 56 - 75% of your FTP & 69 - 83% of your Threshold Heart Rate

FasCat Coaching
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FasCat Coaching

FasCat has over 14 years of experience coaching road mountain cyclocross and multisport athletes, mostly between of 30 - 60 years old. "Working men and women" that need balance and flexibility for whatever life throws at them. Before we design any training program we consult with the athlete first - how much time do you have to train - what do you have coming up?

We coach thru a custom designed training plan, monitor your progress thru your data and give feedback based on our expertise.