This is an off-season plan for the olympic distance triathlete. The focus of this plan is to increase dynamic flexiblity, functional and core strength, along with honing run form, cycling efficiency, and swimming form.
This plan also comes with a CORE and STRENGTH worksheet with exercises specifically geared to make you a more balanced athlete. This plan will start on whatever day you select and run for 13 weeks. This plan should be done before any BASE phases and is perfect for training in the winter months.
Complete 5 minutes of dynamic stretching before the run. Dynamic stretch options can be found online here: https://www.youtube.com/watch?v=ZTFKKTIDqI4
Rate of Perceived Exertion: 5-6 out of 10
20 minute easy warm up for core and functional strength
3 x 100 as 50 drill of your choice 50 swim
4 x 50 kick with board focusing on lengthening your legs and keeping the toes brushing past each other each time they pass. Think quick and tight.
10 x 50 swim on :15 rest last 1/4 of each 50 should be hard
10 x 75 swim middle 25 hard on :20 rest
15 minutes easy spinning (RPE 3/10)
4 x :30 100+ RPM* (RPE 5/10), :30 easy
4 x 3 minutes @ 85-90 RPM at RPE 7/10, 3 minutes easy
Complete 5 minutes of dynamic stretching before you begin your run
20 minute easy running warm up (3-4/10 RPE)
5 x (4:30 minutes easy running (4-5/10 RPE)
:30 sprint focus on high leg cadence and good upright form)
Cool down easy running
20 minutes easy running. At any point once warmed up do a cadence check (remember how many times does one foot hit the ground in :20 seconds. The goal is 30 or more). If your foot strikes are not at 30 or more shorten the stride a bit, keep running easy and then check the cadence a few minutes later.
Attached to this workout (See the paperclip? Click on it) Is a worksheet that explains a short core and body weight exercise regimen you can do in about 30 minutes. Its mostly body weight exercises that can be done at home. If you have questions email firstname.lastname@example.org