1st Timer Xterra Plan

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1st Timer Xterra Plan


Kurt Dallow MD, FACSM

All plans by this Coach


8 Weeks

Typical Week

2 Swim, 1 Bike, 2 Run, 1 Day Off, 1 MTB, 1 Brick

Longest Workout

1372 m swim
1:30 hrs bike
1:20 hrs run

Plan Specs

triathlon xterra beginner

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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 (www.xterraplanet.com). 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.

Purchase of this training plan includes a 20% discount off of any of the nutrition programs offered by 2 Doc Tri Coaching. Nutrition is as important in Xterra triathlons as road triathlons, but can be a bit more challenging given the different venues and conditions.

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 2Doctricoaching.com. Kurt has competed in over 30 Xterra races and raced in the 2017 Xterra Worlds in Maui, HI.


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:35
Training Load By Week
Average Weekly Training Hours: 04:35
Average Weekly Breakdown

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. I am USAT Level 1, and Training Peaks Level 1 certified. Cindy and I use both our experience and professional education to provide sound triathlon and nutrition coaching for our clients.

Sample Day 1

Pool Swim

Easy way to get used to pool workouts- warmup at an easy pace, main set at varying paces, cool down at slow pace. Base on RPE 4-5 for warm up, 6-8 for main set and 3-4 for cool down.

Sample Day 2


Either 45 minute trainer/spinner ride or outdoors on MTB or Road bike. Flat with few rolling hills, Singletrack green, novice trail

Sample Day 3

Run- steadystate

Run on grass at a park, trail if available. 5 minute warmup easy jog 4-5 mph; 30 minutes steady pace (RPE 6) and cool down ( jog to walk) over 5 minutes.(RPE 3)

Sample Day 4


200 warmup, 500 main set, 100 cool down

Sample Day 6


MTB ride- ideally on single track trail or at least Gravel road. Recommend if a novice rider using flat pedals without cleats.

Sample Day 7


5 mile sustained run at RPE of 5-6. Should be able to talk in full sentences without labored breathing. First 10 minutes easy jog- then move into comfortable pace. Ideally run takes place on trail, grass, or gravel.

Sample Day 8

Week 2 First timer swim

200 yard warmup, 600 yd main set and 100 yd cooldown

$29.99 - Buy Now