Triathlete 100 Day Off Season Program [Conservative]
Author
Tony Rich
All plans by this CoachLength
15 Weeks
Typical Week
2 Run, 1 Strength, 2 Bike, 3 Swim
Longest Workout
1:15 hrs swim
1:29 hrs bike
0:37 hrs run
Plan Specs
triathlon ironman beginner intermediate advanced masters weightloss power based hr based pace based tss based strength base period
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Summary
This is a 100 day off season program for triathletes. Designed for long course triathletes but short course triathletes will also find it ideal.
The Off Season Program is designed with the following characteristics to help triathletes:
-Work on swim speed, stroke diversity, technique and other neglected swim mechanics.
-Build Functional Threshold Power and leg strength.
-Running aerobics and core system oxygen delivery.
-Time boxed off the bike running consistency
-Consistent volume and framework designed to cultivate habituation so the triathlete can remain consistent in the off season and position for the new season.
Stats
Sample Day 1
Warm up
100 kick
500 drill/swim by 50
*Drill = Single arm freestyle. Switch arms with each 50
Pre Set r:10
**Field Test 5x100, hold best average pace.
Time yourself from start to finish. Plug the time into your performance console to get updated swim "Base."
Main Set
Broken 1650 (lengths in parenthesis)
(11)275 r :15
(10)250 r :15
(9)225 r :15
(8)200 r :10
(7)175 r :10
(6)150 r :10
(5)125 r :10
(4)100 r :10
(3)75 r :5
(2)50 r :5
(1)25 Sprint!
Rest 1:30
500 Pull with paddles and pull buoy
Cool Down
100-ez
Sample Day 2
The first part of this run is 30 minutes at aerobic pace.
Sample Day 3
400 – swam as:
(50 swim/50 pull) -easy
Pre-set
touch and go. (soon as you touch, leave on the nearest 0 or 5)
25 Drill
50 Swim
75 Drill
100 fast!
75 Drill
50 Swim
25 Drill
Main set
4x150 free desc 1-3, #4 easy, on 2:30-2:45
4x75 free fast! best average
100 swim easy
4x100 free desc 1-3, #4 easy, base+10
100 swim easy/choice
Sample Day 4
***Field Test***
Determine your Functional Threshold Power (FTP).
1) Warm up with an easy spin for 15 minutes.
2) Set your watch/head unit to display current and normalized power then begin the 20 minute test. (start your watch/head unit)
3) For 20 minutes, the objective is to rmaximize wattage. (highest gear and high cadence you can sustain on average). Build into it gradually and don't try to get it all in a short time otherwise you'll burn out quickly.
4) At 20 minutes stop your watch/head unit and save the data. then cool down for 15 minutes at a recovery pace.
5) Update FTP and threshold heart rate, and heart rate zones in the TrainingPeaks Athlete Account Settings in the "zones" section. This will ensure your workouts will build with correct paces for the prescribed intensities.
Sample Day 5
**Build Focus: 3-5 Circuits, 12-15 Reps, Medium Weight
**Click on the Paperclip above to view the MOV video file, or click hyperlink. http://bit.ly/BasicStrength1
Dumbbell Incline Chest Press
Pull-up or Pulldown
Deadlift
Squat
Incline Crunch or Little Big
Sample Day 6
Warm Up
250 kick/swim by 50
250 swim-choice-easy
Main Set (6 Rounds)
6x
100 @ B
3x50 free @ 1:00
#'s 1+2 build, #3 for time!
Report back on your fastest 50 for the #3s
Cool Down
200 swim/easy
Sample Day 7
30 minute bike, followed by 30 minute run.