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1st Timer Xterra Plan


Kurt Dallow MD, FACSM

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3.25 (4)


8 Weeks

Plan Description

Xterra First-Timer Training Plan $29.99

This is an 8 week program designed to introduce a novice (beginner) triathlete to off-road triathlons, such as Xterra triathlons ( Xterra triathlons typically are similar in length to a sprint or olympic distance triathlons and often have a “first timer” division that is separate from the more advanced athletes to make it less stressful for the first timers.

A good example is Xterra Lory, which is held in Lory State Park in Bellevue, CO, every summer. This race includes a 700 yard swim, 12 mile mountain bike ride (two 6 mile loops), and a 5.2 mile trail run. The first timer division starts after the more advanced divisions.

This training plan assumes the triathlete has basic skills in swimming (preferably some open water experience), mountain biking, and trail running. The plan has lots of tips on how to make the Xterra experience more enjoyable, and safer. At the conclusion of the 8 weeks the triathlete should be ready to complete an Xterra race that is beginner-intermediate friendly.

Kurt Dallow MD and Cindy Dallow PhD, RD, of 2 Doc Tri Coaching are available for consultations, individualized training plans, and coaching for both on and off road triathlons and running. Our website is check out the 2 doc Tri coaching Academy! Kurt has competed in over 30 Xterra races and raced in the Xterra Worlds in Maui, HI.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
1,840m 1,372m
Run x2
01:22:00 01:20:00
Bike x1
01:01:00 01:30:00
Day Off x1
—— ——
MTB x1
01:05:00 02:00:00
Brick x1
01:07:00 02:45:00
Workouts Per Week Weekly Average Longest Workout
1,840m 1,372m
01:22:00 01:20:00
01:01:00 01:30:00
Day Off
—— ——
01:05:00 02:00:00
01:07:00 02:45:00

Training Load By Week

This plan works best with the following fitness devices:

Kurt Dallow

2Doc triathlon coaching

Xterra and road triathlon coaching, half and full marathon coaching, and nutrition planning.
2 Doc stands for myself, a board certified sports medicine physician and my wife a PhD registered dietitian. We offer online coaching and nutrition plans as well as workshops, camps and individual sessions.My credentials include USAT Level 1, Ironman University certified, and Xterra Certification.

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  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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