Off-Season Maintenance: Intermediate, 12 weeks, with Bike Power Development Strength Workouts

Author

Laura Marcoux: D3 Multisport, USAT Level II Endurance, Ironman Certified Coach, NSCA-CPT

All plans by this Coach

Length

13 Weeks

Typical Week

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

Longest Workout

1:15 hrs swim
1:46 hrs bike
1:35 hrs run

Plan Specs

triathlon intermediate advanced power based hr based pace based tss based strength base period

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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Summary


Coach Laura’s Keys to Performance:

1. Endurance Training: We must increase our aerobic capacity in order to cover the distance and duration that is necessary for our race goals. Quality will always be emphasized over quantity.

2. Strength Training: Being a durable, resilient, well-rounded athlete is necessary for longevity in triathlon. Strength training is periodized and takes different forms depending on what phase of training we are in, but it is a consistent staple in the training program.

3. Mental Training: Maintaining a process-focused mindset allows for continued progress as athletes and as humans. Results are driven by commitment to and love of the process. We are never done learning, exploring, uncovering, and growing as both humans and athletes. Commit to being open-minded, showing up every day, and not being afraid to fail.

4. Recovery: Progression is a combination of build and recovery. The recovery phase is crucial because that is when your body soaks in the adaptations of training. Training breaks your body down, then recovering builds it back up stronger than before. There are many recovery modalities, but the most important concept is that you commit to resting both your body and mind.


About the Plan:

This plan is designed to build bike-specific strength and power, while maintaining endurance over the off-season. The swim, bike, run workouts included in the plan are primarily aerobic, with an emphasis on technique, in order to maintain base fitness while building the strength necessary to increase power, speed, durability, and to prevent triathlon related injuries. Anytime you see the same strength workout 2 weeks in a row, the goal is to try to increase the amount of weight you are lifting for each applicable exercise. It's ok to decrease repetitions, within the given range.


Additional Benefits:

Upon purchasing a training plan, you’ll gain access to Coach’s Laura’s athlete resource website, which includes but is not limited to: training terminology, guidance on zones, strength training videos and descriptions, tips for swim, bike, run, and mental training, race planning guidelines, and much more.


Questions?

Never hesitate to reach out: laura@d3multisport.com

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:01
Training Load By Week
Average Weekly Training Hours: 08:01
Average Weekly Breakdown

Laura Marcoux

D3 Multisport

I am a USAT Level II Endurance Coach, an Ironman Certified Coach, and an NSCA-CPT. I believe in developing well-rounded triathletes, and empowering my athletes to set and reach goals that require getting uncomfortable. I coach Kona qualifiers, 70.3 WC qualifiers, and anyone who wants to use triathlon to challenge themselves and find some meaning in their lives. I believe that it is my job to provide you with a road map for reaching your goals, and to be your teammate in the process.

Back to Plan Details

Sample Day 1

0:45:00
Functional Strength/Pre-hab

10 minute run or bike warmup, dynamic stretching

2x:
monster walks with band
back lunges with twist
side lunges
pushups
scap pushups
snow devils
plank
bird dogs

Rotator Cuff Pre-hab:
2x:
internal rotation
external rotation

Sample Day 2

0:50:30
37.3TSS
Trainer Pedaling Efficiency 1- ILT 30"

WU: 10'
One leg spinning alternating right and left legs. Spin for 30" right leg, then spin at 100 PRM with both legs for 30". Then spin for 30" left leg, then spin at 100 RPMs with both legs for 30". That is one repetition. Do 8x. Next is 5' at 100 RPMs, then 2.5' at 110, RPMs, then 1' at 120 RPMs. Then you will spin 4 x MAX spin out. Go until you can't spin any higher, spin easy for 1', repeat.
CD: 10'

Sample Day 3

0:45:00
Full Body Core Circuit

10' run or bike warmup, dynamic stretching

3x:
Run Drills, w/ medicine ball overhead
Bird Dogs
Bent Over Rows
Scorpian Pushups
Back Lunge with Twist
Ice Skaters
Turkish Get-ups

Easy 5-10 minute cooldown

Sample Day 5

0:15:00
Band Work- Swim Pulls

All exercises are done with a resistance band (with handles):

2x:
tricep extensions (2nd half of swim pull)
rows (1st half of swim pull)
full pulls

2x:
internal shoulder rotation
external shoulder rotation

Sample Day 5

0:45:00
1829m
4x500, 2000 yd

500 w/u
5 x (25 right side kick, 25 left side kick, 50 medium effort - 30" rest).
Swim 500 yds straight - 30" rest.
500 as - (100 drill, 100 Free, 100 Paddles, 100 Free, 100 drill).

Sample Day 6

1:30:00
39.3TSS
90' Aerobic with Spin Ups

1.5 ride on a flat to rolling course. Cadence at 90, smooth pedaling, no grinding! After 30' warm up - spin up to 100 RPMS for 30" every 3 minutes for the next 30'. Ride another 30 at 90 RPMS. The focus is on smooth pedaling - 90 cadence - Zone 2 (RPE 6, 70IF).

Sample Day 7

0:45:00
27.5TSS
Aet 2

Aerobic Threshold Workout: 15 minutes zone 1, 15 minutes zone 2, 15 minutes zone 1

Off-Season Maintenance: Intermediate, 12 weeks, with Bike Power Development Strength Workouts

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