Winter Block - Balanced Tri Program with FTP Work

Average Weekly Training Hours 06:07
Training Load By Week
Average Weekly Training Hours 06:07
Training Load By Week

This is a good program for the deep of winter for goal-oriented athletes with minimal time for training. The total hours don't exceed 8 per week and the TSS around 450-550 and we go for 1 session per day (or 2 short sessions done together). Doing the program in a consistent fashion will keep you around the 60s in CTL.
My one-on-one athletes will do this level of training through the winter and ramp up in the spring and summer to bigger weeks of 600-800tss (9-12hrs) with a volume focus and we shoot for a CTL of 80-100 for thier big events. This block is meant to support the volume block coming through the strength and core sessions and the harder threshold riding. We hope to increase our FTP during this phase and then hold it through volume phase so that in the end our IM or half IM effort will be at a reasonable % of an improved FTP, with enough volume and strength that we can run a strong marathon/half marathon afterwards.

Sample Day 1
0:58:20
69.5TSS
Ford Bronco

HI DEE HO and welcome! I hope you just chugged a can or red bull or a red bull copy: no messing around - 4x4min hard, plain and simple so fire up. Build the warm up, do some short sprints and get right down to business.

Sample Day 5
2:00:00
84.5TSS

This ride can be done on the trainer or outdoors on a road bike, gravel bike or MTB. The intensity should be moderate so if you are not indoors with your power meter, keep the HR between 60-80% of Threshold other than short bursts (which are welcome).

Sample Day 8
1:13:00
98.9TSS
The Squeeze

Sample Day 12
2:30:00
105.6TSS

This ride can be done on the trainer or outdoors on a road bike, gravel bike or MTB. The intensity should be moderate so if you are not indoors with your power meter, keep the HR between 60-80% of Threshold other than short bursts (which are welcome).

Sample Day 19
2:00:00
84.5TSS

This ride can be done on the trainer or outdoors on a road bike, gravel bike or MTB. The intensity should be moderate so if you are not indoors with your power meter, keep the HR between 60-80% of Threshold other than short bursts (which are welcome).

Sample Day 22
1:01:00
83.3TSS
The Destroyer - moderated

This is a moderated version of the the Destroyer. We shortened it up and added some extra rest. If you get this one down and hold the power then you are ready for the destroyer.

10min from 30 to 80% FTP
3x 3min @ 106% FTP,
rest 3min @ 95% FTP
15min @ 60% FTP
3x 3min @ 106% FTP,
rest 3min @ 95% FTP
15min @ 60% FTP
5min from 75 to 45% FTP

Sample Day 26
2:30:00
105.6TSS

This ride can be done on the trainer or outdoors on a road bike, gravel bike or MTB. The intensity should be moderate so if you are not indoors with your power meter, keep the HR between 60-80% of Threshold other than short bursts (which are welcome).

Luke Dragstra
|
dragstras.com

Comprehensive training Plans for all things Triathlon.
for fees and more information see http://www.dragstras.com/coaching