Tri: 12 Week Intermediate/Advanced Offseason Foundation

Author

Mark Saroni

All plans by this Coach

Length

12 Weeks

Typical Week

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

Longest Workout

1:00 hrs swim
3:30 hrs bike
1:30 hrs run

Plan Specs

triathlon half ironman intermediate advanced weightloss multi day power based hr based pace based strength base period

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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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

OVERVIEW
This training plan is great for intermediate to advanced triathletes who want to keep up their fitness during their "offseason" with 8-12 hours of training per week, and plan to complete a half distance or full distance long course triathlon this coming season.

GOAL
Keep fitness at a reasonable level (keep it from dropping more than 20-50% of peak fitness (CTL)) while preparing your body to handle the training loads of the base phase.

BENEFITS
With this plan, athletes will maintain their aerobic fitness and lay the foundation for a successful season through consistent training in all three disciplines of swim, bike, and run that is heavily supported by skill work, mobility exercises, strength training, and force generation.

SUPPORT
Included with the purchase of this plan is email access to a Paragon Training coach for plan-specific questions. If you have a question about a training zone, term definition, or whether to switch a session within a week, you can email a coach and we will respond to you within 48 hours.

STRUCTURE
4-6 weeks preparatory with primary workout Intensity Factor (IF) not to exceed 0.60-0.72 IF (nothing above low aerobic), building intensity a bit each week. If choosing to get coach support with your plan, we will advise when it appears you are ready to move from the preparatory phase based on how the first four weeks of training went for you.
You will be advised to either continue the remaining 2 weeks of the prep phase as prescribed or slightly increase volume/intensity.
6-8 weeks with goal to increase CTL by 2-3 per week building into base phase.

REQUIREMENTS
Willing to shift primary focus from SBR activities to supporting activities of mobility, strength, skills, and force.
STRENGTH: Access to gym or equipment as described in the strength, stretching, and stability workouts.
Generally, this includes free weights, strength bands, foam rollers.
SWIM: Familiarity with the RPE (rating of perceived exertion) scale to track swim intensity. Swim equipment
as described in embedded drills and videos.
BIKE:
REQUIRED: Power meter;
OPTIONAL: pace & heart rate tracking, GPS device
RUN:
REQUIRED: Pace tracking (prefer GPS device)
OPTIONAL: Heart rate tracking (chest strap preferred), equipment as described in run workouts, generally bands and strength/stretching equipment
TESTING (Optional): After the first few weeks of the plan, perform field tests to determine swim FTP (threshold pace), bike FTP (threshold power), and run FTP (threshold pace and optional heart rate).

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:22
Training Load By Week
Average Weekly Training Hours: 10:22
Average Weekly Breakdown

Mark Saroni

Paragon Training

"Winning is a mindset, not a spot on the podium."

Mark is dedicated to helping develop athletes and challenging them to pursue excellence in all facets of their daily life. He believes that a high-performance mindset is attainable for ALL athletes of ALL ability levels. Mark enjoys working with swimmers, cyclists, runners, and triathletes who count sport as an integral part of their lives and assisting them in achieving their goals.

Back to Plan Details

Sample Day 1

0:40:00
1692m
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.

4x 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
4x50 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
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Doesn't take a lot of time, but is challenging and works. The focus is all on the posterior chain (read back, glutes, hamstrings). 
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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.
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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

0:45:00
25.2TSS
Z1 - Easy Spin

Real Easy
Aerobic ride at Zone 1
Cadence at 90+ RPM
Enjoy being on the bike

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

1:15:00
57.8TSS
Z1/2 - 1.25 Hour Aerobic Ride

Aerobic ride at Zone 1 or Zone 2.
Cadence at 90+ RPM
Enjoy being on the bike

Sample Day 4

0:40:00
41.1TSS
Active stretch + ez jog

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

Tri: 12 Week Intermediate/Advanced Offseason Foundation

$132.00 - Buy Now
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