Winter Maintenance (Beg.) - By TrainingBible Coaching Elite Coach Ryan Riell

Average Weekly Training Hours 05:12
Training Load By Week
Average Weekly Training Hours 05:12
Training Load By Week

This 12 week plan is developed for the athlete who has completed a Sprint Distance triathlon and is looking for a basic maintenance program for the pre-season. This plan consists of 2 workouts per week in each sport with 2 additional weight training sessions. The total volume is between 3-7 hours a week.

Sample Day 1
0:15:00

Run for 15' immediately off the bike in Z2-3

Sample Day 1
0:45:00

Ride for 45' in Z2-3

Sample Day 2
0:30:00

Strength Upper body strength training. 2-3 sets of 10-15 reps at 40-60% of max. Some good upper body exercises are: Bicep curls (standing and sitting), triceps curls, triceps extensions, lat pull down, dumb bell bench press, seated rows.

Sample Day 3
0:45:00

Ride for 45' in Z2-3

Sample Day 4
0:40:00
1189m

WU: 200 yards easy swim
MS: 3x200 (20" recovery between 200's), rest 1' then 4x100 (10" recovery between 100's).
CD: 100 easy swim

Sample Day 5
0:30:00

Run for 30' in Z2- low Z3

Sample Day 6
0:40:00
914m

WU: 200 easy swim
MS: 1x400 easy swim, rest 1', then 4x50 hard.
CD: 200 easy swim