3 Month-OFF SEASON Tri Training
Author
Carole Yoshiwara
All plans by this CoachLength
12 Weeks
Typical Week
1 Bike, 2 Strength, 2 Day Off, 1 Run, 1 Swim
Longest Workout
1417 m swim
0:50 hrs bike
0:50 hrs run
Plan Specs
triathlon intermediate weightloss strength
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Summary
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
Sample Day 1
-LISS=low intensity stead state
-this ride should be nice and easy, just getting the legs loose
Sample Day 2
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
This run should be nice and easy with small hills throughout. Run/walk is ok.
Sample Day 4
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
Nice and easy stretch out swim. Just get the feeling of the water again.
Sample Day 6
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
A little speed play to wake those muscles up again.