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Covid 9 Holistic 8 Week Bridge Plan for Triathlon Including, Dry land, Meditation & Strength

Author

Heather Casey, CSCS, PN2

All plans by this Coach
No Ratings

Length

8 Weeks

Plan Specs

triathlon olympic intermediate

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

This 8 week plan was designed specifically for athletes wanting to bridge the training gap without losing fitness to Covid_19 closures. All strength sessions can safely be performed at home using resistance bands, body weight or dumbbells. All cycling and running are written with exportable structure for Zwift, Trainer Road, Wahoo Kickr etc.

Enjoy the diversity of having lots of strength, injury prevention, and yoga!

This plan also has mindfulness lessons and meditations! 🧘🏼‍♀️



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:22 hrs 1:50 hrs
1:29 hrs 0:35 hrs
4:21 hrs 3:00 hrs
—— ——
0:35 hrs 0:35 hrs
Workouts Per Week Weekly Average Longest Workout
3:22 hrs 1:50 hrs
1:29 hrs 0:35 hrs
4:21 hrs 3:00 hrs
—— ——
0:35 hrs 0:35 hrs

Training Load By Week


Heather Casey

Peak State Fit

Peak State Fit coaches Heather & Pat Casey design coaching programs for triathlon, duathlon, cycling, mountain biking and running from a holistic approach through the use of corrective exercise, individually designed training including metabolic efficiency guidance and mental skills training. During your free consultation, we’ll identify what’s holding you back and goals you’d like to achieve. Then we go to work putting a plan in place to help you reach Peak State! #EnduranceElevated

Sample Day 1

0:35:00
GCN Yoga Sesh

https://www.youtube.com/watch?v=7fv4BkJZghI

Sample Day 1

0:32:00
18.3TSS
dryland - endurance + core #1

Resistance cord swim pulls 1 min easy, 30" hard, 30" rest 2 min easy, 30" hard, 30" rest 3 min easy, 30" hard, 30" rest 4 min easy, 30" hard, 30" rest 5 min easy, 30" hard, 30" rest Core set Complete 3 sets: 30 sec flutter kicks 10x push-ups 10x each side bird dog 30-sec high-to-low planks

Sample Day 2

0:45:00
34.3TSS
5 X 1 85-95% FTP, 5 X 30s tension interval 85-95% FTP

Warm up:
- 5 min easy spin, 80-90 RPM
- 5 min build effort by each minute from endurance to just under threshold. 60-90% 

Main set:
- 5 X 1 min strong 85-95% FTP on 2 min easy
- 5 x 30 tension interval 55-65 RPM 85-95% FTP on 90 sec easy

Cool down:
- 10 min easy spin

Sample Day 2

0:20:00
30.7TSS
(Brick) 10 min 95-105% pace, 10 min 80-90%

Brick Run: 
- 10 min strong 95-105% pace
- 10 min 80-90%

Sample Day 3

0:14:00
8TSS
dryland - pyramid intervals (1 set)

Resistance cord swim pulls - 1 min easy, 1 min rest 2 min easy, 1 min rest 3 min easy, 1 min rest 2 min easy, 1 min rest 1 min easy, 1 min rest

Sample Day 3

0:40:00
56.8TSS
(Interval) 10 X 20s, 10 min easy, 5 X 20s

Warm up:
- 10 min easy and conversational - set your form

Main set:
- 10 x 20 sec building in speed every 5 sec on 40 seconds easy jog as active recovery
- 10 min easy and conversational
- 5 x 20 sec building in speed every 5 sec on 40 seconds easy jog as active recovery

Cool down:
- 5 min easy

Sample Day 4

1:00:00
46.7TSS
(Interval) 5 X 1 strong 90%, 5 X 30s 110%, 3 X 4 75%

Warm up:
- 15 min easy spin, 80-90 RPM
Main set:
- 5 rounds: (1 min strong 90% FTP on 1min easy recovery)
- 5 x 30sec high cadence hard efforts (95-100 RPM 100% FTP) on 90 sec recovery
- 3 X 4 min endurance 75% FTP on 1 min recovery
Cool down:
- 10 min easy spin

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