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Winter Training - Fundament for success - 12 weeks


Tatjana Ivanova

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10 Weeks

Plan Specs

triathlon beginner intermediate advanced masters hr based tss based strength

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Plan Description

This plan offers you smart, versatile and progressive transition training to set a solid foundation for a successful 2018 season. Transition period is about preparing you for the specific training of the main season. It starts after the "off" period of 3-4weeks, so the training begins easy but progresses to weekly 500 TSS by its end.

Transition Period lays the overall fitness foundation and has the following objectives:
1) Improve foundational strength and stability by general training
2) Sustain and improve cardiovascular endurance
3) Improve strength & conditioning of sport-specific moving muscles
4) Develop technical skills (focus on swim and bike) and range of motion.

The strategies to achieve the above 4 objectives are the following:
1. Transition season is the functional strength season
We start with general conditioning training for all big muscles groups and work on general mobility. The number of repetition is high (15-20) and load is easy. We use predominantly drills with our own weight and over time add some additional weight to our exercises. After 6 weeks of doing this general training, we make functional training a bit more sport-specific: we engage specific moving muscles, reduce the number of reps and increase the weight. Result is progression in strength, increased mobility, motor control and balance.

2. Transition season is swim season
Foundation for the good run in triathlon is the swim. We pay for a weakness in the 1st discipline by low energy on the run. So we swim, swim, swim: we start with “baby-swims” – mini-sprints of 10-15 meters, many reps, build it out to longer sprints, more “cruising” intervals. We swim a lot with paddles and pullbouy to develop specific muscle strength. At the end of this period you will see clear improvements in your swim.

3. Transition season is time to play around with other sports
To prevent mental fatigue and also to add some fun to our training, we use alternative sports to work on our endurance, motor skills, balance and strength. MTB is great for max power and bike-handling skills, indoor climbing will make your core, arms and shoulders stronger – perfect for the swim. Rollerblades and skateboards are great for balance, quads and core. Cross-country (Nordic) skiing is the best alternative sport ever, if you have a chance to practice it.

4. Transition season is time to save your running legs
During this period, we try to save our running legs for all the kms of training waiting for them in spring and summer time. Instead, we try to load running muscles by plyometric drills and to develop hip strength. We also do “dry running” in the gym, using light weights and cords to simulate running movement - and "wet running" in the pool as aquajogging.

Follow this plan and you will build your season on a solid fundament of transition period training.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:12 hrs 1:00 hrs
1:17 hrs 1:00 hrs
2:31 hrs 1:15 hrs
—— ——
1:27 hrs 2:00 hrs
0:19 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
1:12 hrs 1:00 hrs
1:17 hrs 1:00 hrs
2:31 hrs 1:15 hrs
—— ——
1:27 hrs 2:00 hrs
0:19 hrs 0:45 hrs

Training Load By Week

Tatjana Ivanova (DTU A Trainer, Ironman, Ultra Endurance, Sport Psychology)

Coach Tatjana

With 10+ years of coaching and 20+ years of racing experience, Tatjana is a certified IronmanU, TriSutto (Brett Sutton), A Level Elite DTU (Germany) and TP level 2 coach. All her athletes, from rookies to Kona qualifiers, always over-achieved their objectives and never DNF-ed!
Профессиональный тренер по триатлону c 2005 года, сертифицирована IRONMAN, федерацией триатлонa Германии (DTU), академией Брета Саттона (TriSutto). Тренирую новичков, серьезных любителей и полу-профессионалов.

Sample Day 1

Easy run

Easy run in Z2.

Sample Day 3

Functional Strength overall

Warm-up: 10min jog, bike, rowing, stepper.
1min horizontal plank
20 front lunges
20 wide push-ups
20 squat jumps
20 shoulder presses (with weights)
20 leg presses (with weights)
Repeat 2x
Cool-down: 10min easy bike. Stretch well.

Sample Day 4

Optional: Easy "cappuccino" ride

Optional ride: 1hr super easy with high cadence

Sample Day 5

Short sprints 15m

Warm-up: 200m free, 100 back
4x25m kick with board, P 10sec
4x (15m fast - 10m easy), P 15sec
Repeat 5x
Cool-down: 200m mixed styles

Sample Day 5

3x1min plank with 2min pause

Hold horizontal plank 1min, P 2min, Repeat 3x

Sample Day 6

Alternative Endurance: MTB, inline, etc

Go with the flow - 60-90min

Sample Day 8

Easy run

Easy run in Z2.

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