Triathlon: Strength & Foundation | Beginner | 12 Week

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Triathlon: Strength & Foundation | Beginner | 12 Week

Author

Mark Saroni

All plans by this Coach

Length

12 Weeks

Typical Week

2 Bike, 2 Other, 3 Run, 2 Strength, 2 Swim

Longest Workout

0:50 hrs swim
2:30 hrs bike
1:10 hrs run

Plan Specs

triathlon half ironman beginner multi day power based hr based pace based tss based strength base period

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


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Plan Overview

  • For beginner triathletes who want to build a solid base of strength & fitness during the offseason OR before purchasing a race specific training plan
  • The athlete should be able to handle 5-8 hours of training per week
  • Emphasis on strength training, mobility, & force generation


Required Equipment

  • Bike power meter
  • GPS smart watch
  • HR monitor
  • Swim paddles, pull buoy, & fins
  • Access to basic strength & mobility equipment (stretch cords, free weights)


Example


Included

  • Unlimited athlete-initiated email support
  • Detailed workout instructions
  • Mental coaching & education
  • Strength & mobility
  • Nutritional guidelines


Premium Add-On 

  • Personal coach assigned to YOU
  • Coach-initiated monthly review
  • Athlete-initiated schedule changes (2x/month)
  • Free 15 min pre-race phone consultation
  • CONTACT us to add this option
  • $8/wk or less!


Other Options 



"The program gets five stars from me. At the end of the day, what matters is performance: Did I improve? Am I faster? Am I stronger? Do I feel better? The answer to these questions is a resounding yes."

-Pablo Bueno: IM Texas Finisher


"Coach Mark is exceptional! Because of his coaching, I am able to compete again in a sport I love. I greatly appreciate & value his professionalism, dedication, & expertise."

-Kathleen O'Shea: Track & Field Athlete



Additional Information


Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:41
Training Load By Week
Average Weekly Training Hours: 07:41
Average Weekly Breakdown

Mark Saroni

Paragon Training

"Winning is a mindset, not a spot on the podium."
Mark's unique coaching style and knowledge of the sport is built on 15+ years of coaching & racing. He believes that a high-performance mindset is attainable for ANY athlete of ANY ability level.
He offers one-on-one coaching, training plans, & other services to help the everyday athlete achieve high performance.
If you count sport as an integral part of your life, then join Paragon Training & let us assist you in your quest to #SUFFERFASTER

Sample Day 1

0:35:00
1097m
Pull buoy- ankles/knees/thigh

WU: 200 swim of your choice

6x25 fast kick w/ board and fins on :20 RI

MS: See video for where to place buoy.

3x through the set below
2x25 w/ buoy at ankles on :10 RI
2x25 buoy at knees on :10 RI
2x25 buoy at thighs on :10 RI
4x25 swim w/ perfect form using hips to rotate on :10 RI
Rest 2:00 between rounds


CD: 100 easy swim

Sample Day 1

0:20:00
Foundation Work and Foam Rolling

Follow this routine: http://youtu.be/4BOTvaRaDjI
-
Doesn't take a lot of time, but is challenging and works. The focus is all on the posterior chain (read back, glutes, hamstrings). 
-
This will make you a better handler on the bike, better climber, and help cut out lower back pain. These are the muscle groups that cyclists often ignore, and pay the penalty for.
-
Do some foam rolling and stretching after the foundation routine.

Sample Day 2

0:40:00
Z7 - Skill Development and Drill Routine

WU: jog 10min to a park or grassy field


MS: 1 round of 40 yards of each of the drills below
#1 forward arm circles w/ skip
#2 backward arm circles w/ skip
#3 skipping sideways
#4 The Ninja
#5 A skip
#6 B skip
#7 high knees
#8 butt kicks
#9 A skip/high knee
#10 Fast leg butt kick
#11 Fast leg B skip
#12 karaoke
#13 side shuffle
#14 cross over step
Stay relaxed and don't worry if you forget how to do a drill.


4x 100m faster efforts on track straightaway at Z3/Z4 pace. Recovery is walk back to the start.


CD: 10min jog back

Sample Day 2

0:10:00
Hip Mobility/Stretching

Spend 10min doing these hip exercises.
https://www.youtube.com/watch?v=NG9qbvAN3gQ

Sample Day 3

0:30:00
16.8TSS
Z1 - Easy Spin

Real Easy

Sample Day 4

0:30:00
30.6TSS
Active stretch + ez jog

Complete 10min of active stretching then ez jog for prescribed time https://www.youtube.com/watch?v=39qrbAsId7I

Sample Day 4

0:35:00
Ancillary strength session

-done after primary endurance session of the day.
-assumed already some temperature in the tissue.

MS:
-light implement power.
--Halo slam:
-- https://www.youtube.com/watch?v=YHgXAFY4H1Q

--Then some simple strength focused on filling OTHER buckets :
--SLDL : https://www.youtube.com/watch?v=kQy9Q25QEeQ
--Push ups or variation (dumbbells bench press?)
--some posterior chain lower body move : Barbell DL, trap bar DL, weighted hip bridge, Single leg deadlift? You choose.
--TRX Rows
--Pull ups or assisted pull ups
--Cable chop or lift :
-- https://www.youtube.com/watch?v=ZpLPtw8LVNg
--Kettlebell Suitcase carry


**1-3 SETS and 4-6 reps PER movement


Stretch, fluids and calories. Done.

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