Triathlon: Strength & Foundation | Intermediate | 8 Week

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Triathlon: Strength & Foundation | Intermediate | 8 Week

Author

Mark Saroni

All plans by this Coach

Length

8 Weeks

Typical Week

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

Longest Workout

0:55 hrs swim
3:00 hrs bike
1:10 hrs run

Plan Specs

triathlon half ironman intermediate multi day power based hr based pace 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 intermediate level 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 8-12 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: 09:40
Training Load By Week
Average Weekly Training Hours: 09:40
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

0:40:00
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
-
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

0:45:00
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

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