TriStong

Author

Shawn Gerber

All plans by this Coach

Length

18 Weeks

Typical Week

2 Swim, 2 Bike, 1 Other, 3 Run, 2 Strength, 2 Day Off

Longest Workout

1:10 hrs swim
2:05 hrs bike
1:15 hrs run

Plan Specs

triathlon olympic beginner intermediate time goal power based hr based pace based tss 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.


Learn More about Structured Workouts.

*** This plan is meant to accompany the TriStrong Training Plan materials available at BreakingMuscle.com. You can purchase that here: https://training.breakingmuscle.com/tristrong ***

This program is perfect for you if:

- You are curious about the sport and have wanted to try it out for awhile.
- You are someone who wants to develop total fitness while trying something new.
- You have a real life that you need to work around (jobs, kids, etc.).
- You want to make some awesome friends. Triathletes, for the most part, are just awesome people.
- You are not 100% new to swimming. While there will be guidance for beginner to intermediate level swimmers, this program is not a replacement for swimming lessons. You should be able to swim at least 400 meters continuously before starting this program. If you need help? Check out some of Coach Gerber's swimming articles available on Breaking Muscle.

How is TriStrong Different?

There are three key components that make TriStrong stand out: it’s built for fun, it is made to work with real lives (you know, like the ones with crying babies, demanding jobs and all that stuff that gets in the way of training sometimes), and it focuses on total fitness, not just endurance. You will do strength work that makes you a durable, and powerful endurance athlete.

In the programming guide you will get a good feel for how this program is built to be flexible enough for your unique life.

On Goals and Outcomes

This program will:

- Develop endurance required for olympic distance triathlons and shorter.
- Create a firm athletic foundation by focusing on strength, mobility and movement quality to make sure you are a durable and efficient human being.
- Create programming that is challenging yet flexible so you can make training fit around life and get results!
- Teach you how best to recover and when to make guilt-free judgement calls in favor of recovery.
- Leave you with a basic nutrition game plan, both throughout training and on race day.
- Enable you to have fun!

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:31
Training Load By Week
Average Weekly Training Hours: 05:31
Average Weekly Breakdown

Shawn Gerber

Beyond Endurance

My mission as your coach is pretty simple: help you become a well-rounded, physically strong and capable endurance athlete while also empowering you to find balance with training and life, and be the best, healthiest version of yourself possible.

Joining you on your journey and making it the most fun, meaningful and successful experience possible is my passion.

If you want to learn more about the values and philosophy that inspire my coaching, I encourage you to reach out!

330-465-3498

Back to Plan Details

Sample Day 1

0:20:00
914m
Easy Swim, 10 x 100 Pull

This is a super simple, easy swim to help you recover. Grab a pull buoy and swim ten 100s, resting up to 30 seconds between each. This is a great time to focus on and improve your mechanics. If you want to add in some drills, feel free.

Sample Day 1

0:45:00
45TSS
Endurance Ride (HR Zones 2/3)

Just a simple ride at a nice, steady pace. Aim for Zone 2/RPE 3-5.


Short stints into zone 3 are okay here.

Sample Day 2

0:15:00
15TSS
Endurance Run (HR-Based)

Just a simple run at a nice, steady pace. Aim for Zone 2/RPE 2-5.
Feel free to add in some strides, too. Think of strides as a very short acceleration, such as 20-30 seconds or between several telephone poles. It's just enough to get your leg speed up but not change the effort level too much. This helps your brain and body adapt to what running faster feels like.

Sample Day 2

0:45:00
(KW) Strength Testing, Low Reps

Baseline Strength Testing

Warm-up well with a 10 minute run or spin before you begin lifting.

Terminology:

AMRAP: As Many Reps as Possible
Best Effort: Longest possible effort

1) Barbell Squat (Warm-up + 3 x 5 reps): Your choice on the weight. Use the first set as a warm-up with 8-12 reps at a lighter weight, then use the next three sets to find your best 5 rep effort (highest weight you can do 5 reps with, or close to it). Progressively increase weight. If you are +/- a rep on the last set, that is fine. Make note of it and I can use that data to guide you.
2) Barbell Bench Press (Warm-up + 3 x 5 reps): Your choice on the weight. Use the first set as a warm-up with 8-12 reps at a lighter weight, then use the next three sets to find your best 5 rep effort (highest weight you can do 5 reps with, or close to it). Progressively increase weight. If you are +/- a rep on the last set, that is fine. Make note of it and I can use that data to guide you.
3) Barbell Deadlift or Leg Curl Machine (Warm-up + 3 x 5 reps): Your choice on the weight. Use the first set as a warm-up with 8-12 reps at a lighter weight, then use the next three sets to find your best 5 rep effort (highest weight you can do 5 reps with, or close to it). Progressively increase weight. If you are +/- a rep on the
4) Wide Grip Lat Pull Down or Single Arm Row (Warm-up + 2 x 5 reps): Warmup with 10 reps of bodyweight then choose a challenging weight. and do as many (high quality) reps as possible.
5) Dumbbell Step Ups (Warm-up + 2 x 5 reps): Your choice on the weight. Use the first set as a warm-up with 8-12 reps at a lighter weight, then use the next three sets to find your best 5 rep effort (highest weight you can do 5 reps with, or close to it). Progressively increase weight. If you are +/- a rep on the last set, that is fine. Make note of it and I can use that data to guide you.
6) Plank - hold as long as you can up to 2:00,

Cool down with some light stretching.

Sample Day 4

0:15:00
15TSS
Endurance Run (HR-Based)

Just a simple run at a nice, steady pace. Aim for Zone 2/RPE 2-5.
Feel free to add in some strides, too. Think of strides as a very short acceleration, such as 20-30 seconds or between several telephone poles. It's just enough to get your leg speed up but not change the effort level too much. This helps your brain and body adapt to what running faster feels like.

Sample Day 4

0:30:00
(KW) Pre-Season Strength

Pre-Season Strength

All exercises instructions and demonstrations are available at www.beyondendurancetraining.com/exercise-library.html

Purpose: Adapt muscles and tendons to the stresses of strength training in preparation for the greater loading of the Maximum Strength (MS) phase to follow.

Frequency: 1-2 times per week.
Equipment: Either free weights or machines. 

Load/Resistance: 40-60% of your one rep max (1RM) if you know it, or the greatest load possible for 20-30 reps per set (exception is dead lift for which you start lighter than possible and build during several weeks.)


Sets: 2-3

Reps: 20-30 (unless noted otherwise below)
Recovery between sets: 60-90 seconds.

Speed: Slow to moderate emphasizing perfect form


1. Hip extension (squat or step-up)
2. Wide Grip Lat Pulldown
3. Hip extension (deadlift or leg press)
4. Chest press, OR push-ups.
5. Single Arm Row or Renegade Row
6. Russian Twist OR Plank
7. Jefferson Curl
8. Single Leg Bridge (10-15 reps)

Important: During recoveries stretch muscle group just worked before starting next exercise.
Important: Your back is fragile. On dead lifts...
1. Wear a belt.
2. Start lighter than possible both initially and every day.
3. Look up and maintain good form.

Sample Day 5

0:35:00
1463m
(KW/HV) Long Sets 4x400

Use the first 400 to warm-up, then the other three are RPE 5-6.
1:00 rest between each.

TriStong

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