Your 8 Week Maintenance Plan from a Level 3 British Triathlon Coach
So the age old question is "what do I do between training plans and Full Distance triathlon events?"
The best answer is a maintenance plan which entails stepping back from race-focused training to let your body regenerate without loosing your fitness. This plan does just that. You can interrupt this plan at any point to switch to week 1 of your next race focused training plan. This plan is aimed at intermediate and above athletes.
It includes swim, bike, run and strength and conditioning sessions to maintain fitness, strength and flexibility. It's is based on 80/20 or polarised training principles. Polarised training is a model which means you will spend 80 per cent of your time training at a moderate intensity and 20 per cent at a high intensity. Polarised training plans generally outperform other training methods and help prevent injury.
What do you get in the plan:
🏊 🚴♂️ 🏃 🏋️ 8 weeks of swim, bike, run and Strength and Conditioning sessions
💪TRX based strength and conditioning sessions
❤️ Heart Rate targets for Run - for Garmin, Polar, Coros etc
📊 Power Targets for Bike - structured sessions for Zwift, Wahoo, Rouvy, Garmin etc
📹 Links to videos that will help you complete the sessions.
🏠 Indoor, at home and outdoor training options (Treadmill, Static Cycling , S and C and Rowing)
🚣 Rowing, resistance bands or body-weight S and C sessions alternatives if you don't have access to a pool
🧘♀️ HRV, Meditation and Deep Stretching Options
📧 Email access to your coach
You choose the alternative session you would like to do day to day. Choose from outdoors or treadmill for the run, outdoors or turbo training inside for the bike and swimming or rowing for the swim. Just do the one that suits you not all of them!
My name is Karen and I live in Southern Spain where I coach and run Triathlon training camps all year round (ChiliTri). I'm an IRONMAN® Certified Coach, Level 3 British Triathlon Federation Coach and Tutor and qualified Personal Trainer (AIQ/NASM).
Karen has an MSc in Sports Performance Coaching.
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Good luck with your training and triathlon event!
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I’m Karen Parnell, British Triathlon Level 3 Coach & Tutor, IRONMAN U Coach & MSc in Sports Performance Coaching. With certifications spanning NASM PT, WOWSA Level 3 Open Water, 80/20 Endurance, & World Triathlon Female Athlete Coaching, I bring proven expertise across all aspects of swimming, cycling & running.
My passion is helping athletes like you reach your race goals through a holistic approach that blends smart training, tailored nutrition, strength/mobiity, recovery & mental strategies.