Triathlon: Strength & Foundation | Beginner | 8 Week
Author
Mark Saroni
All plans by this CoachLength
8 Weeks
Plan Specs
triathlon half ironman beginner multi day power based pace based strength base period
Refund Policy
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.
Still have questions about this plan?Plan Description
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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
- See all our FOUNDATION Plans
"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
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
|
1:08 hrs | 0:50 hrs |
|
|
2:36 hrs | 2:15 hrs |
|
|
1:33 hrs | 1:00 hrs |
|
|
0:10 hrs | 0:10 hrs |
|
|
1:32 hrs | 1:00 hrs |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
1:08 hrs | 0:50 hrs | |
|
|
2:36 hrs | 2:15 hrs | |
|
|
1:33 hrs | 1:00 hrs | |
|
|
0:10 hrs | 0:10 hrs | |
|
|
1:32 hrs | 1:00 hrs |
Training Load By Week
Sample Day 1
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
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
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
Spend 10min doing these hip exercises.
https://www.youtube.com/watch?v=NG9qbvAN3gQ
Sample Day 3
Real Easy
Sample Day 4
Complete 10min of active stretching then ez jog for prescribed time https://www.youtube.com/watch?v=39qrbAsId7I
Sample Day 4
-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.