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

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

Author

Joan Scrivanich , MA, CSCS

All plans by this Coach

Length

8 Weeks

Typical Week

1 X-Train, 1 Day Off, 3 Strength, 2 Run, 2 Swim, 1 Bike

Longest Workout

1:10 hrs swim
1:45 hrs bike
1:15 hrs run

Plan Specs

triathlon intermediate advanced base period

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Summary

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 almost 30 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:

- E-mail support is available to answer your questions regarding the plan.
- An Athlete Guide & description document explaining your upcoming workouts and training
- A Zone Chart explaining effort/zones/intensity levels for reference with the workouts.
- Monthly informational newsletter
- Access to our private Facebook group.
- Access to our Member-Only Resources Area

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 5:45 for the first week and peaks at 7:05.

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

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:26
Training Load By Week
Average Weekly Training Hours: 06:26
Average Weekly Breakdown

Joan Scrivanich

Rise Endurance LLC

Coach Joan takes a comprehensive approach to coaching; her scientifically based training is athlete-centered and takes the whole athlete into account in order for athletes to reach their goals and remain healthy.

Joan's coaching specialties include:

  • Busy professionals
  • Long course athletes (13.1 & 70.3 or longer)
  • Athletes with cardiac concerns

She is the Onsite Lead Coach for Ironman Lake Placid and has been an endurance athlete for 30 years, which includes running for a Division I college.

Sample Day 1

0:40:00
1737m
Swim Drill Session

W/U:
5 min dynamic flexibility before starting your swim
.
400 as 200 choice/100 pull/100 kick w/fins or no fins
.
Main Set: 3x
.
2 x 50 drill w/ 20 sec rest
200 free w/30 sec rest
.
C/D: 
600 mixed strokes

Sample Day 2

0:30:00
Running Drills

The focus of this workout is on improving technique with drills, not getting in a steady run.
It is best done at a track, park, or other open area.
.
W/U:
5-10min easy warm up jog with metronome
(set metronome to 180 bpm, synching ground impacts with metronome cadence).
.
Main Set:
.
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 Z1 effort on soft surface if possible.
.
The main goal of this workout is to improve running technique and form

Sample Day 2

0:30:00
Strength Session

W/U:
Warm up with 5-15 min of easy aerobic exercise using both the upper & lower body, such as running, elliptical, or rowing.
.
Pre-Set: 1-2x *body weight only*
.
10-12 reps Y T W L
10-12 bicycle crunches
4 reps plank until fatigue
10-12 reps clam shell on each side
10-12 reps superman
.
Main Set: 2-3x
.
12-15 reps of each exercise
with minimal rest (no more than 30 sec rest between each exercise)
.
Choose 4-5 exercises (see pre-activity comments below for some examples)
Remember to have good form with all exercises to prevent injury.
.
Weights should be heavy enough to complete 12 to 15 reps with correct form. If it feels light enough that you can do more, then increase the weight used.
.
C/D:
Cool down with static stretching & foam rolling

Sample Day 3

0:45:00
Crosstrain

Cross train for 45 minutes to 1:00
.
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

1:00:00
Cycle Strength/Trainer Workout - ILT - Z4

W/U: 
5 min dynamic flexibility before starting your ride
.
5-10 min easy spin at 90rpm+ @ Z1 effort
.
Main Set: 3x
.
2min at 55-60rpm @ Z4 effort with a focus on even power through the full range of motion.
.
1min easy spin at 100rpm @ Z1
.
1min left leg only at 80-90rpm @ low Z4 effort
.
1min easy spin at 100rpm @ Z1
.
1min right leg only at 80-90rpm @ low Z4 effort
.
2min @ 55-60rpm @ Z4 effort
.
2min easy spin at 100rpm @ Z1
.
C/D: 
Cool down with remaining time @ Z1 effort at 90-100rpm

Sample Day 4

0:30:00
Strength Session

W/U:
Warm up with 5-15 min of easy aerobic exercise using both the upper & lower body, such as running, elliptical, or rowing.
.
Pre-Set: 1-2x *body weight only*
.
10-12 reps Y T W L
10-12 bicycle crunches
4 reps plank until fatigue
10-12 reps clam shell on each side
10-12 reps superman
.
Main Set: 2-3x
.
12-15 reps of each exercise
with minimal rest (no more than 30 sec rest between each exercise)
.
Choose 4-5 exercises (see pre-activity comments below for some examples)
Remember to have good form with all exercises to prevent injury.
.
Weights should be heavy enough to complete 12 to 15 reps with correct form. If it feels light enough that you can do more, then increase the weight used.
.
C/D:
Cool down with static stretching & foam rolling

Sample Day 6

0:20:00
914m
Base Swim (Ae) 4x100

W/U:
5 min dynamic flexibility before starting your swim
.
100 choice
2 x 100 with 10 seconds rest
2 x 50 as 25 kick/25 swim
.
Main Set:
.
4 x 100 on base + 5 seconds
descend in sets of 2
w/15sec rest
.
C/D:
100 kick-swim x 25s
100 swim with paddles and fins

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