32 Week Weights & Sweet Spot For 70.3 Triathletes - Intermediate (Run Power)

Average Weekly Training Hours 07:42
Training Load By Week
Average Weekly Training Hours 07:42
Training Load By Week

32 Week Resistance & Sweet Spot for 70.3 Triathletes

Everything you need to map out a solid foundation for your next season's half ironman! You'll start with 3 weeks of laying the foundation for 10 weeks of lifting and neuromuscular work. The resistance work follows the program described here- https://fascatcoaching.com/tips/weight-lifting-for-cycling/ and will help you increase your Functional Threshold Power one the bike. During this weight lifting program, you'll build muscle (heavy lifting), train that new muscle to produce great force on the bike & in the pool and then through neuromuscular sprint workouts teach that new muscle to fire at speeds specific to cycling and running (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!

After completing the resistance phase, you'll progress into building aerobic fitness on the bike, in the pool, and on the run. Duration and intensity builds every 4 weeks and ends with a recovery week. Because we don't get faster in training, we get faster in recovery! Weekday workouts are kept shorter and can be done on the bike trainer or treadmill if being outside isn't an option. Longer rides and runs on the weekends let you keep your handling skills sharp and give you a chance to get out with friends if you like. Running and biking workouts can be downloaded directly to your Garmin Forerunner 935XT or Fenix 5 or smart trainer so you know you're hitting all the right targets!

This plans focuses on the half ironman distance with lots of Tempo and Sweet Spot work to both increase your threshold power on the bike and threshold pace on the run as well as getting you ready for more race-specific work later as your race gets nearer. Bike/run brick workouts teach your legs to transition quickly between the sports but there are also longer runs on tired legs to train your mental fortitude as well as your legs and lungs. The longer brick workouts are also a great chance to test out your race-day nutrition plan.

This plan includes a choose-your-own swim workout plan with 3 different levels of swim workouts each day that you're at the pool. Pick the workout level that best matches your ability and delete the other 2. OR, if you have the time, add one of the other level swim workouts to the weekend for more time in the water!

Also included are all those extra details that make for a strong and resilient athlete like Yoga, Foundation exercises, and activation work to keep your hips mobile and healthy. Links to videos help ensure you're doing the movements correctly.

This plan is perfect for the triathlete to begin in the Fall or early Winter (like October thru December for the northern hemisphere) to prepare for races in the Spring.

Basic plan is for athletes with 7-11 hours per week to train.
Intermediate plan is for athletes with 10-14 hours per week to train.
Advanced plan is for athletes with 14+ hours per week to train.

Questions about this training plan? Email: help@fascatcoaching.com

Sample Day -6
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 -2
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

Sample Day 1
1:25:00
78.1TSS
Muscle Tension Interval 3 x 10 minutes

3 x 10 minutes ON; 5 minutes OFF
-
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, 53 x ___
• 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 5
1:15:00
95TSS
Hilly Trail Run

Or run hills on the road if it's easier to get to. Feel your glutes propelling you up the hills!

Sample Day 6
1:15:00
67.8TSS
Muscle Tension Interval 3 x 8 minutes

3 x 8 minutes ON; 4 minutes OFF
-
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, 53 x ___
• 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 12
1:00:00
ST: Weights - Adaptation Set 1RM

Your 1RM for each exercise is the maximum amount of weight you can lift once. Start off with the squat and perform a warm-up of 6 repetitions of a weight that was moderately easy in your previous 3 weeks of lifting. After the warm-up, select a weight that you believe you can barely lift once. If you succeed in that lift increase the weight by a small amount and try again until you fail. Take adequate rest between each attempt. Record the amount of your last successful lift and that is your “1 RM”. Don’t hurt yourself!
Determine your 1 RM for the leg press and leg curl in the same manner you did for the squat, including the warm up set. Enter your 1 RM for each lift into the resistance program worksheet to calculate how much to lift for each rep of each set of each phase. We recommend printing the sheet out and taking it to the weight room with you on a clipboard.

Sample Day 13
1:30:00
93.3TSS
Muscle Tension Interval 4 x 10 minutes

4 x 10 minutes ON; 5 minutes OFF
-
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, 53 x ___
• 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."

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.