Off Season Program

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 12:10


TRAIN SMART THIS OFF SEASON AND RACE STRONGER IN 2010!

For some of you the off season is something you’ve been through time and time again. It’s just a 6-8 week block between the end of one multi sport season to the beginning of another. For others of you it will be the first one. So, what happens in the off season?

From our experience the athletes that maintain a basic level of multisport fitness have better results the following season than those that take extended time off. Why? If an athlete maintains fitness through the off season they can build on it and take a larger step up in performance the next season. An athlete with a base level of fitness who includes sport specific strength training AND some short high intensity bursts in their endurance training will be able to adapt to a higher load come the next training cycle. Using structured and frequent training sessions which work the proper energy systems the athlete is less prone to injury.

We have developed an Off Season Training Program which incorporates more tri specific strength training, flexibility sessions and run training to maintain fitness in the winter. The program is able to be followed online and for local athletes will include weekly coached run or functional strength training.

The weekly online training program will include:
• 1-2 Technique oriented swim workouts
• 1-2 bike workouts to work the aerobic and anaerobic systems appropriately for Off Season
• 4-5 run workouts programmed to build the athlete up for Half Marathon distance. Full marathon run workouts can easily be added.
• 2 Functional Strength Training workouts with access to BodyZen’s multi sport focused Strength Training Manual
• 1 flexibility session
• Online comprehensive training log

You have two options:
Complete Program
Eight week online training program through bodyzen.com
One weekly session with the BodyZen group
Email/phone support with the coaches
Weekly BodyZen Newsletter
Discount at online and local triathlon retailers
Price: $199.00

E Version Program
Online only version
Email support with the coaches
Weekly BodyZen Newsletter
Discount at online and local triathlon retailers
Price: $99.00

For the E Version use coupon code: e version

Sample Day 1
1:00:00
BZ Exercises

As in spreadsheet.

Sample Day 2
0:32:00
Bodyzen Easy Stride Run

Strides. Warm up. Then 4-5x20 seconds fast on soft, gentle downhill. Approximately 400m race pace. Not all out. Relax.

Sample Day 3
1:00:00
BZ Exercises

As in spreadsheet.

Sample Day 4
0:45:00
Lactate reps, hill, 3(5x40)

BT: Lactate repeats. Warm up +4strides. On steep hill do 3 sets of 5 x 40 seconds (recover 20 seconds) FAST! 3 minutes between sets. Form! Otherwise, heart rate zones 1-2.

Sample Day 5
1:00:00
Drill Swim for Catch and Pull

8 x 50 kos
12 x 100 (50 one arm, 50 fist)
100 free
6 x 200 (100 catchup, 100 free)
200 kick with fins

Sample Day 5
0:22:00
Recovery

Run with heart rate in zone 1 on a flat, soft surface. VERY easy. Embarrassingly slow. Best alone.

Sample Day 6
1:45:00
BodyZen Long Run

OR DO YOUR OWN LONG RUN TO ACHEIVE YOUR RUN RACE GOAL.
Complete this run by taking a 1:00 walk/stretch break every 25:00

Lee A Zohlman
|
BodyZen Enterprises

Power for Cycling/Swimming; Triathlon Periodization

Personalized and custom focused coaching