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3 Month-OFF SEASON Tri Training

Author

Carole Yoshiwara

All plans by this Coach
No Ratings

Length

12 Weeks

Plan Specs

triathlon intermediate weightloss strength

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Plan Description

This program aims to restart and prepare you for your upcoming triathlon season. All workouts are based on your rate of perceived exertion (RPE) rather than %max HR. This is because you are coming off of a season of hard training based on your HR and now you may feel slightly tired and even feel slightly out of shape, and I think you should just put in the effort you feel you can put out. This plan includes: swimming, cycling, running, yoga, and a variety of strength training workouts. Feel free to add in any cross training activities on lighter days or replacing a workout; like skiing, hiking, surfing, stand up paddling, yoga, pilates, dancing, etc.
I have attached PDFs to each of the strength workouts with pictures of all of the exercises, if you still have questions, please don't hesitate to email me: yoshigirlfitness@gmail.com



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:47 hrs 1:00 hrs
—— ——
0:33 hrs 0:50 hrs
0:22 hrs 0:50 hrs
1,071m 1,417m
Workouts Per Week Weekly Average Longest Workout
1:47 hrs 1:00 hrs
—— ——
0:33 hrs 0:50 hrs
0:22 hrs 0:50 hrs
1,071m 1,417m

Training Load By Week


Carole Yoshiwara

Yoshigirl Fitness

I was a NCAA Div. 1 swimmer at the University of Hawaii, turned half marathon runner and sprint and olympic length triathlete. I am a DC student at Palmer West College of Chiropractic beginning January 2019, and was previously a Physical Therapy Aide at a Boston hospital. I focus on strength training as well as swimming, and triathlons. I am also a Level 1 Certified Nutrition Coach from Precision Nutrition.

Sample Day 1

0:30:00
27.3TSS
LISS: Bike

-LISS=low intensity stead state
-this ride should be nice and easy, just getting the legs loose

Sample Day 2

0:40:00
48.3TSS
Core Work

We will be focusing on strengthening your core to build a solid base for the rest of your training.

Here is the workout in the intended format that is easier to read.

3 round of each:
-10 ea. leg: supine marching
-10 ea. leg: quadruped alternating leg extensions
-10 ea. arm: quadruped alternating arm extensions


3 rounds of each:
-10 ea. side: cable torso twists
-10 ea. side: cable lifts
-10 ea. side: cable chops


3 rounds of each:
-10 ea. side bicycles
-10 supine leg lifts
-10 jack knives


3 rounds of each:
-30 sec front plank
-30 sec side plank, ea. side

Sample Day 4

0:22:00
22.3TSS
Small Hill Run

This run should be nice and easy with small hills throughout. Run/walk is ok.

Sample Day 4

0:35:00
36.7TSS
Hip Strength

This workout will be focused on your hip stability and strength. Very important for all 3 events. Here is the workout in the intended format that is easier to read.

3 rounds:
-10 bridges (keep your knees inline with your hips and toes)
-10 ea. side: clams (add a resistance band if easy)
-10 ea. side hydrants

3 rounds:
-10 ea. leg: supine straight leg raise (make sure squeeze your quads before you lift)
-10 ea. leg: side lying hip abduction
-10 ea. leg: prone hip extension
-10 ea. leg: side lying hip adduction

Sample Day 5

732m
Freestyle Drills

Nice and easy stretch out swim. Just get the feeling of the water again.

Sample Day 6

0:40:00
43.3TSS
Shoulder Strength

This is aimed at gaining shoulder stability and strength to support you for your swims and other events.
Here is the workout in the intended format that is easier to read.

3 rounds each:
-10 5 sec. hold: prone scap squeeze
-10 ea. arm: cable or theraband shoulder internal rotation (keep a small towel between your elbow and body to keep your elbow stationary at your side)
-10 ea. arm: cable or theraband shoulder external rotation (keep a small towel between your elbow and body to keep your elbow stationary at your side)

3 rounds each:
-10 serratus push up
-10 theraband bent over pull throughs
-10 hooklying overhead pull overs with light dumbbell

3 rounds of each:
-10 ea. arm: shoulder internal rotation at 90/90
-10 ea. arm: shoulder external rotation at 90/90
-10 seated cable rows

Sample Day 8

0:35:00
43.3TSS
Triple Repeats: Bike

A little speed play to wake those muscles up again.

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