XTERRA TRIATHLON: 9-week Race Prep + Taper/Race Phases - Reusable

Average Weekly Training Hours 10:41
Training Load By Week
Average Weekly Training Hours 10:41
Training Load By Week

S6

9-Week Race Prep & Race Plan for XTERRA Triathlon - Re-Usable

Written by Cody Waite, Endurance Coach, Professional Endurance Athlete and co-owner of Sessions:6 Sport Performance

xterra

Do you have your base fitness established and you're now ready to dial in your race specific training for an upcoming XTERRA Triathlon?

Our 9-week Race Prep and Taper/Race Plan is just for you! This plan consists of the final 9 weeks of our 24-week XTERRA Training Program. The plan builds off of your base fitness and develops your specific XTERRA racing fitness designed to set you up for your "A" race.

This program is designed to follow our 6-week XTERRA Base Prep Plan and 9-week XTERRA Base Plan, but you can easily jump into this 9-week plan if you have at least 6-8 weeks of base training under your belt. To start this plan you should be able to comfortably swim 2500y in the pool, ride up to 3 hours on the bike and 8 miles on the run.

Overview:

RACE PREP PHASE: 7 weeks, designed for the intermediate to advanced XTERRA athlete ramping up their swim-bike-run fitness for their upcoming goal event(s). The training sessions incorporate a Vo2 Max and Threshold training emphasis while maintaining the strength & endurance developed in your Base Phase. Also included are easy recovery sessions to allow for adequate rest and absorption of training intensity.

RACE PHASE: 2 weeks, designed to de-load the accumulated fatigue from the Race Prep Phase intensity, while increasing race-ready freshness. Intensity remains while overall volume drops and recovery is in place, leaving you ready to race!

REPEATABLE: You can easily reuse this plan for additional "A" races within the same season (or again in future seasons). Within the same season, simply re-load it on your Training Peaks calendar 9-weeks out from next goal race and fill in the time before with additional base training.

Plan Details:

  • Ability Level: Intermediate to Advanced (program adjustable in both volume and intensity)
  • Number of Weeks: 9 (3 Race Prep, 1 Recovery, 3 Race Prep, 1 Taper, 1 Race)
  • Training Days per Week: 5-7 (written for 7 days, but can be consolidated to as few as 5)
  • Training Hours per Week: as little as 8, as many as 15+ (adjustable depending on your preference of aerobic volume)
  • Equipment Needed: pool, weights, HRM, power meter is preferred

Questions?

Email Cody directly with questions now or as you go: cody@sessions6.com

USAC               USAT               TPC

Sample Day 1
1:15:00
EASY RIDE

Easy spin on the road and/or technical MTB practice. Recover from weekend, prepare for mid-week high intensity key session.
60-90 minutes.

Sample Day 2
1:00:00
RP-PACE TEST

WARM-UP:
Snorkel, buoy, band...
-200 @ 60%, 0:20 rests
-150 @ 70%, 0:15 rests
-100 @ 80%, 0:10 rests
-50 @ 90%, 0:05 rests
MAIN SET:
-100 max effort for time
-200 easy
-200 max effort for time
-300 easy
-400 max effort for time
-100 easy
WARM-DOWN:
-300-600 easy pull, choice of gear

Sample Day 3
1:00:00
VO2 MAX RUN

Best done "off-the-bike" as a brick style session...
-4:00 build to tempo pace
MAIN SET:
-8-12x[200m (or time equivalent) @ ~3-5k pace, 100m (or time equivalent) jog]
WARM-DOWN:
-2:00 walk
-5-10:00 easy run
-3:00 walk
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IF you choose to do this as "stand alone" session, include the following warm-up prior to beginning main set...
WARM-UP:
-5:00 Dynamic Warm-Up
-10-15 easy run
-4:00 build to tempo pace
-2:00 walk
-4x[0:15 strides, 0:45 walk]

Sample Day 3
1:15:00
V02 MAX BIKE

WARM-UP:
-10:00-20:00 easy
-5:00 build to threshold/race pace
-5:00 easy
MAIN SET:
-20x[1:00 "on"/1:00 "off"]
-5:00 easy
AEROBIC SET:
-optinal additional aerobic riding to meet volume goals
(60-90 minutes total time)

Sample Day 4
1:00:00
RP-THRESHOLD A

WARM-UP:
Snorkel, buoy, band...
-300/200/100 easy
Snorkel, band...
-150/100/50
MAIN SET:
-4x200 @ 800 pace, 0:20 rests
-100 easy
-4x400 @ 1600 pace, 0:40 rests
-100 easy
KICK SET:
-6x50 fast kick w/ fins
WARM-DOWN:
100 easy

Sample Day 4
1:00:00
STRENGTH

Maintenance: 1x20 @ 50% 1RM Endurance + 1x8 @ 85% 1RM Strength + 1x6 @ 60% 1RM Power.

Sample Day 5
0:45:00
EASY RUN

Light, flat, soft run for basic aerobic maintenance. Save yourself for the weekend!
30-60 minutes.

Cody Waite
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Sessions:6 Sport Performance

Coach Cody is a USAT level 2 and USAC Level 3 coach. Through his training facility, Sessions:6 Sports Performance, located in Lakewood, Colorado, he has worked with hundreds of endurance athletes from across the country including: triathletes, cyclists, runners, and mountain bike racers of all ability levels. Cody has offered Personal Coaching, Custom Training Plans, and Stock Training Plans, Team Training Programs, Training Camps and sports conditioning programs since 2003.