Triathlon #OffSeason? Plan For Strength & Maintenance

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Triathlon #OffSeason? Plan For Strength & Maintenance

Author

Heather Casey, CSCS USAT L2

All plans by this Coach

Length

8 Weeks

Typical Week

2 Run, 4 Strength, 1 Other, 2 Bike, 2 Swim

Longest Workout

0:45 hrs swim
2:10 hrs bike
1:31 hrs run

Plan Specs

triathlon intermediate base period

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

This 8 week plan is intended for triathletes looking to bridge the gap between racing season and maybe a break for the Holidays or just transitioning to the next training plan. The volume and intensity is designed for Ironman or Ironman 70.3 athletes that can easily complete 2500 yards (or meters) swimming, 1 hour of running with walk breaks and 1 hour of cycling (indoors or outdoors.)

The plan consist of:
- 4 sessions per week of injury prevention work focusing on functional strength, Core work, and mobility
- 2 swims: one technical focused, 1 endurance swim
- 2 bike sessions: 1 Sweet Spot or endurance, 1 longer maxing out at 2 hours *All sessions can be used with Zwift, Trainer Road or any 3rd party upload program
- 2 run sessions: 1 short and sharp, 1 endurance longer run

Support:
At any time you can schedule a consultation for extra support by following the link below.
https://app.acuityscheduling.com/schedule.php?owner=16671191&appointmentType=8170715

Upgrade to One on One Coaching and apply the purchase price of your plan to your first month of coaching!
Email Heather@PeakStateFit.com

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:57
Training Load By Week
Average Weekly Training Hours: 06:57
Average Weekly Breakdown

Heather Casey

Peak State Fit

Peak State Fit coaches Heather & Pat Casey design coaching programs for triathlon, duathlon, cycling, mountain biking and running from a holistic approach through the use of corrective exercise, individually designed training including metabolic efficiency guidance and mental skills training. During your free consultation, we’ll identify what’s holding you back and goals you’d like to achieve. Then we go to work putting a plan in place to help you reach Peak State! #EnduranceElevated

Sample Day 1

0:15:00
Lower leg injury prevention / strength

2 X 10-15 reps per leg:
- Soleus strengthening multi-directional squat
https://youtu.be/vwDZySFdseM?t=2m14s


*The series below is part of the demo at bottom*
- Single leg balance with intentional pronation
- Single leg balance with arch raise
- Dynamic progression of above step
- Add next step, extension to flexion
- Single leg supination off a step
- Bilateral heel raise with ball
https://youtu.be/b_bEXSMZJyY

- 2 X 15 Eccentric calf raises nice and slow, https://www.youtube.com/watch?v=d2GgSoHvIXo

Sample Day 1

0:32:00
36.1TSS
3 x 1 min strong on 3 min recovery

Warm up:
- 10 min progress with control from Z1-2 to top of Z2. Think about run form by doing form checks throughout warm up: cadence, relaxed shoulders, feet under hips, forward lean, supple hands and feet, core engaged, full inhalations, light on your feet!

Main set:
- 3 X 1 min strong run on 3 min easier pace that brings you down to RPE of 5. Pace on the strong interval is based on perception of effort! Each time you see this style session focus on running stronger than you felt the previous time you did this style workout. Your pace is not as important on this style session but we are shooting for threshold pace or top of Z4 by pace not HR.

Cool down:
- 10 min easy pace to return to normal body temp and HR pattern. You can stop your watch and cool down longer when needed.

Continue your recovery with fluids and replace electrolytes if needed. Take in real food for recovery when possible with quality protein, fats and carbohydrates in appropriate proportions for you! Email us for additional help with nutriton if necessary Heather@PeakStateFit.com

Sample Day 2

0:58:00
61.8TSS
10-10-8-10-10 (Zones 2-3-4-3-2)

Warm up:
- 10 min build in to endurance. Focus purely on setting up the pedal stroke for efficiency.

Main set:
- 10 min 70-75%, 75-85 RPM
- 10 min 75-85% 80-90 RPM
- 08 min 95-105% 80-90 RPM
- 10 min 75-85% 80-90 RPM
- 10 min 70-75%, 75-85 RPM

Sample Day 3

1600m
1750: 10 x 50’s, drill, 10 x 25’s, drill, 4 x 25 kick

Warm up:
- 200 swim easy on :20 rest
- 100 swim moderate on :20 rest
- 4 X 25 drill of choice (fist, single arm, dog paddle or catch drill) on :20 rest
- 4 x 25 kick board no fins
___________________________________________
Main set:

- 10 x 50's swim tempo on 10 sec rest 
- 4 X 25 drill on :20 rest
- 10 X 25 swim faster than the 50s setting your timing and form with a slightly faster pace but NOT full sprint
- 4 X 25 drill on :20 rest
- 4 x 25 kick board no fins
___________________________________________
Cool down:
- 200 pull w/ paddles and buoy easy effort

Sample Day 3

0:35:00
GCN Yoga Sesh

https://www.youtube.com/watch?v=7fv4BkJZghI

Sample Day 4

0:35:00
45TSS
Heather’s Kona Core 2 sets

- 2 x 10 band pull aparts: http://bbcom.me/2yigexW

- 2 x 10 tricep pull aparts: http://bit.ly/2xPI3MJ

- 2 x 10 face pulls: http://bit.ly/1jsgqbv

- 2 x 10 single arm band rows w/ rotational core:
http://bit.ly/2fB1oHu

- 2 x 20 total high plank shoulder taps:
http://bit.ly/2yhJMMo

- 2 x 20 total high plank knee to elbow
http://bit.ly/2x6bVFU

- 2 x 20 total sprinter crunch:
http://bit.ly/2xKJSsP

- 2 x 60 sec static bridge: 
http://bit.ly/2fHrRqv

- 2 x 10 reps each exercise in pilates hip series
http://bit.ly/2fC1zT2

- 2 x 20 total alternating bird dogs:
https://youtu.be/c7QX_4KnGl8

- 2 x 20 total alternating sides dead bug:
https://youtu.be/xQ95nWBaBtY

- 2 x 15 Cook hip lifts
https://youtu.be/h9KW-4buZ2U

- 2 x 15 pelvic tilt lifts:
http://bit.ly/2fBt7Ie

- 2 x 10 super man
https://youtu.be/EOItNriYKCs

- 2 x 10 eccentric calf raises
https://www.youtube.com/watch?v=d2GgSoHvIXo

Sample Day 5

1829m
(Aerobic) 3 X (250 pull, 150 swim build by 50, 100 - 25 fast/ 75 easy)

Warm up:
- 400 warmup, mix in some breaststroke and backstroke

Main set:
- 250 Pull moderate @ 20sec rest
- 150 swim building each 50 @ 20sec rest
- 100 swim first 25 fast, 75 easy @ 30 sec rest
- 250 Pull moderate @ 20sec rest
- 150 swim building each 50 @ 20sec rest
- 100 swim first 25 fast, 75 easy @ 30 sec rest
- 250 Pull moderate @ 20sec rest
- 150 swim building each 50 @ 20sec rest
- 100 swim first 25 fast, 75 easy @ 30 sec rest

Cool down:
- super easy 100 with mixed strokes

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