20 Week XTERRA Ogden - Pan American Championship Plan for the Holistic Athlete

Average Weekly Training Hours 08:54
Training Load By Week
Average Weekly Training Hours 08:54
Training Load By Week

This 20-Week XTERRA Training Plan is designed for the Intermediate to Advanced triathlete. The plan begins with a 4 Week Preparation block which introduces the Strength and Conditioning modalities to training. This period combines specific swim, bike, and run sessions that complement the work performed in the gym. Then, the program progresses into a block of complex training and Base building, where you will build through 3 weeks for aerobic and strength endurance. Builds 1 and 2 include specific training for mountain bike skills, trail running, and combine balance and stabilizer strength to encourage a healthy, strong foundation and to stay injury free. The specific preparation period will provide race day strategy, transition practice, travel tips, and ultimately, mental skills training to bring you into race day with a mindset capable of handling the challenges the day might throw at you. You will improve in sport through this programming,

Coach Pat Casey is a Level 2 USA Triathlon Coach, a USA Cycling Level 3 coach, professional bike fitter, and Strength and Conditioning Specialist. He works and lives in Salt Lake City, Utah and owns Peak State Fit with his partner Heather Casey.
Feel free to reach out to Pat: pat@peakstatefit.com

Sample Day 1
1:00:00
48.4TSS
(Optional) Endurance with Cadence Changes

Warm Up: Mini band series and air squats before getting on the bike.

- 5 Minutes build from zone 1 to 2 at 80-90RPM
- 3 minutes solid zone 2 at 100rpm
- 3 Minutes EZ
- 10 minutes Zone 2, alternating 1 min Single Leg Right, 1 Min Single Leg Left
- 4 Minutes EZ
- 8 Minutes Zone 3, Alternating 2 min@60RPM, 2min@100RPM
- 2 Minutes EZ
- 8 Minutes Zone 3, Alternating 2 min@60RPM, 2min@100RPM
- 2 Minutes EZ
- 5 Minutes Zone 2 @ 110RPM
- 10 Minute Cool Down @ 80RPM

Sample Day 2
0:40:00
55TSS
(Interval) Short burst hill repeats 2 (5 x 45s hill repeat)

Dynamic warm up routine
___________________________________________
Warm up:
- 20 min easy using galloway as needed
Main set:
- 2 sets (5 x 45-second hill repeats) at a hard effort with descent walking recovery. Outdoor hills should be steady not over 8% grade. Indoor use 6% grade on treadmill and 45 sec recovery between intervals.

Take 2 minutes walking recovery between the two sets of five.

Cool down:
- 5 min easy

Sample Day 2
0:10:00
Swim specific strength 2 sets (bands)

- 2 X 15 scapular retraction (band pull apart)
http://bbcom.me/2yigexW

- 2 x 15 face pull
http://bit.ly/1jsgqbv

- 2 x 15 tricep pull aparts
http://bit.ly/2xPI3MJ

- 2 x Paloff press full ABCs facing each direction. Video demo shows cable but you will use your resistance band as used with above exercises.
https://youtu.be/Z-fTxuCDW8Q

- 2 x 20 Swim cord presses
https://youtu.be/iBG2v6eNsVU

Sample Day 2
2469m
55TSS
(Interval) 3 x 100 swim, 4 x 25 drag, 3 x 200 paddles, 4 x 25 drag, 4 x 150 mix

Warm up:
- 200 swim focus on hand entry 11 and 1
- 100 kick (can use snorkel and head in water)
- 200 pull focus on push phase exiting strong at hip
- 200 swim put hands entry and strong exit together
- 100 kick

Main set:
- 3 x 100 swim build by 100 on :15 rest
- 4 x 25 w/ ankle band only on :20 rest
- 3 x 200 pull with paddles and buoy
- 4 x 25 with ankle band only on :20 rest
- 4 x 150 swim (50 free/50 non-free/50 free)

- 200 cool down as you feel

Sample Day 3
0:35:00
2 sets of 10 reps: Hip, Glutes and Core

2 Sets 10 Reps:
- stability ball prone knee drive to ball
- single leg bridge lifts as: foundation foot elevated on yoga block. Opposite leg extended with foot dorsiflexed. Slow eccentric
- bird dog
- side plank hip drop with arm extension on lift
- dead bug pressing knee and arm to stability ball
- bridge lifts flat foot
- bridge lifts on toes
- bridge lifts on heels
- stability ball stir the pot 10 each direction 
- low boat flutter kick pressing hands in to yoga block
- stability ball hamstring pull ins
- Plie squat flat foot
- Plie squat on toes
___________________________________________
Pilates hip strength series laying on side as:
2 Sets 10 reps of each:
* point, kick powerfully up > flex, slow down
* pulse with shorter ROM as above
* circle clockwise stopping at 12 o’clock
* circle counter clockwise stopping at 12 o’clock
* Kick pointed toe forward > flex slow kick back
* kick forward flexed > slow point toe back

Sample Day 4
0:10:00
Swim specific strength 2 sets (bands)

- 2 X 15 scapular retraction (band pull apart)
http://bbcom.me/2yigexW

- 2 x 15 face pull
http://bit.ly/1jsgqbv

- 2 x 15 tricep pull aparts
http://bit.ly/2xPI3MJ

- 2 x Paloff press full ABCs facing each direction. Video demo shows cable but you will use your resistance band as used with above exercises.
https://youtu.be/Z-fTxuCDW8Q

- 2 x 20 Swim cord presses
https://youtu.be/iBG2v6eNsVU

Sample Day 6
2:20:00
108.1TSS
(Interval) 2 X 6 step ladder from 65% to 103% FTP

Warm up:
- 10 min 55% FTP (RPE 4-5) 80-90 RPM
- 10 min 65% FTP (RPE 4-5) 85-95 RPM
___________________________________________
Main set:

- 2 X 3 min 88% FTP on 2 min rest at 52% FTP 

Ladder style interval all at 80-90RPM
- 3 min 65% FTP 
- 3 min 67% FTP
- 3 min 73% FTP
- 2 min 80% FTP
- 1 min 90% FTP
- 30 sec 103% FTP
- 4 min active recovery 52% FTP 

- 1 min 65% FTP 
- 1 min 67% FTP
- 1 min 73% FTP
- 1 min 80% FTP
- 1 min 90% FTP
- 30 sec 103% FTP
- 4 min active recovery 52% FTP
___________________________________________
Cool down:
-10 min 65% FTP with 4 X 30 sec single pedal drills as 30 ec each leg then 1 min together before starting single leg again.

Patrick Casey
|
Peak State Fit

Peak State Fit coaches Pat & Heather Casey design coaching programs for triathlon, duathlon, cycling, mountain biking and running from a holistic approach through the use of corrective exercise, individually designed training, metabolic efficiency guidance and mental skills training. During your free consultation, we’ll identify what’s holding you back and goals you’d like to achieve. Then we go to work putting a plan in place to help you reach Peak State!