Triathlete 100 Day Off Season Program [Moderate]

Author

Tony Rich

All plans by this Coach

Length

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

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:28
Training Load By Week
Average Weekly Training Hours: 05:28
Average Weekly Breakdown

Tony Rich

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Back to Plan Details

Sample Day 1

0:30:00
37.8TSS
Off Season | 30 Minute Aerobic | Aerobic

The first part of this run is 30 minutes at aerobic pace.

Sample Day 2

0:40:00
1646m
37.43TSS
Off Season | Descending 150s | Threshold

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 3

0:50:00
54.36TSS
Off Season | FTP Test | Threshold

***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 4

0:30:00
Build | Basic Strength I | Functional Strength

**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 5

0:45:00
2012m
54TSS
Off Season | 250 Yard Circuit | Threshold

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 6

0:30:00
23.27TSS
Off Season | 30-30 | Aerobic

30 minute bike, followed by 30 minute run.

Sample Day 6

0:10:00
14.3TSS
Off Season | 30-30 | Threshold

90% of threshold for 30 minutes

Triathlete 100 Day Off Season Program [Moderate]

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