Triathlon Off-Season Prep
Author
Veritas Endurance Coaching
All plans by this CoachLength
10 Weeks
Plan Specs
triathlon
Refund Policy
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.
Still have questions about this plan?Plan Description
This plan provides a structured approach to off-season strength training. The plan also allows enough time in the primary sports to maintain the previous season's fitness. The times and distances in the plan equate to an intermediate to advanced level, but can be adjusted down for beginners. The strength workouts should remain relative to the individual regardless of ability.
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swimx2
|
1:57 hrs | 1:00 hrs |
|
Runx2
|
2:13 hrs | 1:20 hrs |
|
Bikex1
|
1:49 hrs | 2:30 hrs |
|
Strengthx1
|
1:12 hrs | 1:00 hrs |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
1:57 hrs | 1:00 hrs | |
|
|
2:13 hrs | 1:20 hrs | |
|
|
1:49 hrs | 2:30 hrs | |
|
|
1:12 hrs | 1:00 hrs |
Training Load By Week
Robert Duncan
Coaching: Bob Duncan Racing, Veritas endurance. Highlights include 4 IM World Championship qualifiers (6 total finishes), 3 age group USAT long course champions, 1 Chicago triathlon age group champion, Current coach Andrew Starykowicz American IM Record Holder, World REcord Holder IM Bike split
I take a no nonsense approach to training with focus on intensity over distance
Sample Day 1
Warmup 200 swim 100 kick 200 pull Mainset 10x 100 moderate 10 sec rest 4x 50 build to race pace 10 sec rest Cool Down 300
Sample Day 2
Lighter weight and 20ish reps 2 sets
legpress
leg extension
calf raises
benchpress
lat pull downs
seated row
Core
Planks (front, back, L, R) 1 min each
Leg lifts 2 x 30
situps 2 x30
Sample Day 3
Warm-up 300 easy 200 kick 300 pull Main set 6 x 50 drill/ swim (odds catchup, evens sighting) 15 sec rest 300 swim rest 1 min 8 x 100 IM moderate pace 25 sec rest Cool Down 200
Sample Day 3
Run- 15 min easy warmup 40 min zone 2 5 min cooldown
Sample Day 4
Lighter weight and 20ish reps 2 sets
legpress
leg extension
calf raises
benchpress
lat pull downs
seated row
Core
Planks (front, back, L, R) 1 min each
Leg lifts 2 x 30
situps 2 x30
Sample Day 5
Warm up 200 swim 100 kick 200 pull Main Set 1500 yrds easy Optional 100 cool down
Sample Day 6
2 hr ride z2