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Home Training Plan: 6 Weeks, Bike/Run/Strength from Home

Author

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

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Length

6 Weeks

Plan Specs

triathlon intermediate advanced power based hr based strength base period

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.

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Plan Description


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 is a 6 week training plan designed to help you stay focused and committed to your training while we're all spending extra time at home. With pools and gyms being closed and a lot of uncertainty surrounding races schedules, this plan focuses on strength workouts that require little or no equipment, and target swim-specific strength. Some of the strength training workouts in this plan use resistance bands, but the majority of them require no equipment. All strength training workouts come with video demonstrations. Use this time to get stronger, more mobile, and better prepared for your upcoming season (whenever that is)!


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

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:07 hrs 1:00 hrs
3:37 hrs 2:14 hrs
2:43 hrs 1:30 hrs
Workouts Per Week Weekly Average Longest Workout
2:07 hrs 1:00 hrs
3:37 hrs 2:14 hrs
2:43 hrs 1:30 hrs

Training Load By Week


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.

Sample Day 1

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 1

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 2

0:45:00
27.5TSS
Aet 2

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

Sample Day 3

1:05:00
57.9TSS
LT - 4x (3' stand, spin, stand)

15' warmup
4 x (3' stand with maximum resistance, 2' easy spin, 2' stand with medium resistance, 3' medium spin).
Cool down with easy 10' spin.

Sample Day 3

0:30:00
Shoulders/Core

3x:
- shoulder press- 20 reps
- side planks- 45"
- lateral raises- 15 reps
- front raises- 15 reps
- bent over back flies- 15 reps
- plank up-downs- 15 each side
- plank- 1:15

Sample Day 4

0:45:00
38.3TSS
10x 30-90s

Warm-up well with dynamic stretching and run drills, and then run 10x 30 seconds at a pace about 20 seconds per mile faster than your 5k race pace per mile. Recover by jogging easily for 90 seconds after each.
10' cooldown

Sample Day 5

0:45:00
Home Workout Circuit 1: Full Body

https://www.youtube.com/watch?v=nfdhvhL4WOI&list=PLR5A4pmwTslsfgv-VkqWP1Phdk5i0jv6X&index=1

$54.00 - Buy Now