Off-Season Triathlon Plan - Intermediate to Advanced Triathletes - 8 Weeks

Average Weekly Training Hours 07:50
Training Load By Week
Average Weekly Training Hours 07:50
Training Load By Week




Designed for: Intermediate to Advanced Triathletes.


This plan will help you maintain your fitness in the off-season.




Created by: Exercise Physiologist & Coach Joan Scrivanich who earned her Master’s Degree in Exercise Physiology from the Ivy League university Columbia University in New York City. She holds coaching certifications from USA Triathlon, IRONMAN, USA Track & Field, and National Strength & Conditioning Association.


Joan has been an endurance athlete for over 25 years. She had the privilege of competing at a competitive division I college in both cross country and track and has experience training & racing for everything from the Mile to the Marathon and Sprint Triathlons to the Ironman.




What's included:

An Athlete Guide & description document explaining your upcoming workouts and training.

A Zone Chart explaining effort/zones/intensity levels for reference with the workouts.

Additional training information is provided within the workouts in the plan.

E-mail support is available to answer your questions regarding the plan.


This plan includes strength training, days off, and active recovery days. It will get you back into the exercise routine while maintaining your triathlon fitness, building strength, and adding variety to your plan.




Before starting: Before starting this plan, you should be able to comfortably run for one hour, swim 1900 yds, and bike one hour.  The weekly volume of the plan starts at 6:30 for the first week and peaks at 8:10.


After taking some time off after your final race of the season, start back up with some unstructured training, then start this program. Since it is an off-season plan, focus is placed on strength and variety. Drills should be included in all your warm-ups.




Questions? E-mail Coach Joan at info@RiseEndurance.com or visit her at RiseEndurance.com




I look forward to helping you reach your potential.


Happy Running!




USA Triathlon Certified CoachUSA Track & Field certified coachIronman Certified CoachCertified Strength & Conditioning SpecialistNSCA-Certified Personal TrainerTrainingPeaks Certified Coach

Sample Day 1
1:00:00
1646m
0.247368697117582TSS
Swim Kick/Drill Session

W/U: 400 as 200 choice/100 pull/100 kick w/fins or no fins . Main Set: 4x . 50 drill w/ 20 sec rest 50 kick w/ 20 sec rest 100 free w/30 sec rest . C/D:  600 mixed strokes

Sample Day 2
0:45:00
Strength

Perform 5-6 exercises (or more if time permits).
.
Do 2-3 sets of each exercise set. You should do each until failure, recover, and then do it again.
.
Be sure to include core exercises and corrective exercises during each strength sessions.
.
For examples of strength exercises, check the Rise Endurance YouTube Channel:
https://www.youtube.com/channel/UC26A7Niioq4aS-UqRrRgQww
.
Coach Joan discusses Corrective Exercises:
http://riseendurance.com/strength-exercises-for-triathletes/

Sample Day 2
0:30:00
Running Drills

W/U:
5-10min easy warm up jog with metronome
(set metronome to 180 bpm, synching ground impacts with metronome cadence).
.
Main Set:
.
Run 1 lap on the track barefoot.
Focus on running light & landing midfoot.
.
Run 1 lap with shoes.
Try to maintain that same feel as running barefoot.
(Running barefoot is optional. The point is to get the feeling of landing midfoot. If you're comfortable with running barefoot and it's safe and the conditions are good, then go ahead & include it as a drill.)
.
Perform 50 - 100 m of various drills
(see below for examples)
.
4 x 50-100m Strides w/full recovery
.
C/D:
Cool down with left over time at zone 2 effort, on soft surface if possible.
.
The main goal of this workout is to improve running technique and form

Sample Day 3
1:00:00
Crosstrain

Cross train as you would like.
.
Examples of some great workouts are:
Downhill Skiing or Snowboarding
Swimming
Elliptical Machine
Cycling
Walking
Water Running
Cross Country Skiing
Stand-Up Paddle Board
Snowshoeing
Yoga
Pilates
Trail Running
Mountain Biking

Sample Day 4
0:30:00
Cycle Strength / Trainer Workout - ILT

W/U: 
10min @ Z2-Z3 effort 
During the last 5min of the W/U build effort levels up to upper Z4 and then return slowly back to Z2 effort again
Keep cadence between 90-100rpm during the W/U.
.
Main Set: 2x
.
1min easy spin at 100rpm
.
1min left leg only, at 80-90rpm @ Z3-Z4 effort
.
1min easy spin at 100rpm
.
1min right leg only, at 80-90rpm @ Z3-Z4 effort
.
2min @ 55-60rpm @ Zone 4 effort with a focus on even power through the full range of motion.
.
2min easy spin at 100rpm
.
C/D: 
Cool down with remaining time @ Z2-Z3 effort @ 90-100rpm

Sample Day 4
0:30:00
Strength

Perform 5-6 exercises.
.
Do 2-3 sets of each exercise set. You should do each until failure, recover, and then do it again.
.
Be sure to include core exercises and corrective exercises during each strength sessions.

Sample Day 6
0:45:00
Strength

Perform 5-6 exercises.
.
Do 2-3 sets of each exercise set. You should do each until failure, recover, and then do it again.
.
Be sure to include core exercises and corrective exercises during each strength sessions.

Joan Scrivanich
|
Rise Endurance LLC

A Rise Endurance, we provide quality services and our training is scientifically based and athlete-centered so that you can reach your full potential.
We work hard to help our athletes get better results by using the most current and up-to-date information in health, nutrition, exercise and sport physiology, and training.

Don’t waste hours trying to figure it out. Your time is valuable.
With the dedicated help of a full-time professional coach, you will save time and train smarter.