6 Weeks to an Xterra Triathlon- Advanced

Average Weekly Training Hours 07:30
Training Load By Week
Average Weekly Training Hours 07:30
Training Load By Week

Six Weeks to your Xterra Triathlon Race Training Plan. It's crunch time! Now that you've built up your base fitness, it's time to put it all together for your race!

This plan will lead you into a final build and taper for your big race. After Field Tests to set up your training zones and paces in all 3 sports, you'll top up your fitness with Threshold, Sweet Spot and trail skills work to sharpen the blade! You'll taper into week six so you're super fast for race day!

Shorter weekday workouts are designed to fit your busy schedule. Longer rides and runs on the weekends let you keep your handling skills sharp and give you a chance to get out on a course similar to your race, if possible. Running and biking workouts can be downloaded directly to your Garmin Forerunner 935XT, Fenix 5, or smart trainer so you know you’re training optimally!

This plan includes a choose-your-own swim workout plan with 3 different levels of pool swim workouts. Pick the workout level that best matches your ability and delete the other two. OR, if you have the time, add one of the other swim workouts to the weekend for more time in the water!

Also included are all those extra details that make for a strong and resilient triathlete like Yoga, Foundation exercises, and activation work to keep your hips and back mobile and healthy. Links to videos help ensure you’re doing the movements correctly and with a 60 day FREE YogaGlo membership you have no excuses not to do it!

Basic plan is for athletes with 7-10 hours per week to train.
Intermediate plan is for athletes with 9-12 hours per week to train.
Advanced plan is for athletes with 10-14 hours per week to train.

Sample Day 2
1:00:00
66.8TSS
Field Test: 20 minuter

20 Min Threshold Effort up a climb or on an uninterrupted stretch of flat road to determine training zones
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For more info:
https://www.fascatcoaching.com/tips/a-20-minute-power-based-field-test/
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http://velonews.competitor.com/2009/02/coaches-panel/coach-frank-overton-tells-what-to-do-with-your-new-power-meter_87556
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Find an uninterrupted stretch of road, free from stop signs/lights or longer descents. This needs to be a repeatable effort as you may test throughout the season.
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Your goal is to put out the most power you can over 20 minutes, but also to be smooth & consistent as you perform the effort. Don't blow up in the first few minutes! Ask me for wattage pacing guidelines.

Sample Day 3
1:00:00
28TSS
MT: MTB basic skills

On a soft surface, such as a grassy park, work on basic mountain bike skills (like observed trials course): track stand, hopping, jumping, slalom, clearing obstacles, etc.

Sample Day 4
7.77mi
10K Test Run

Just like the Field Test on the bike, we want to set a threshold for your running heart rate and pace!

Warm up easy, 10min or so. Then run a 10K at race pace! Preferably on a flat course, can be a loop or an out and back. Cool down & stretch afterwards!

Sample Day 6
1920m
Advanced - 10x100 Threshold Pace Test

Warm up with 400yds of easy swimming, focus on good stroke form and maintaining a steady exhale the entire time your face is in the water.

-6x50 build (25yds moderate/25yds fast to faster)
-200 easy swim
-10x100 Threshold Pace: swim the first 100 at the fastest effort you think you can maintain through all 10 100's. Track your time, add 10sec rest and do the other 9 100's on that same interval. Your rest may decrease in the last 1 or 2 100's but push it as hard as you can!
-Cool down in 200yds, stretch out your stroke and focus on relaxed breathing

Sample Day 6
1646m
Intermediate - 10x100 Threshold Pace Test

Warm up with 300yds of easy swimming, focus on good stroke form and maintaining a steady exhale the entire time your face is in the water.

-4x50 build (25yds moderate/25yds fast to faster)
-100 easy swim
-10x100 Threshold Pace: swim the first 100 at the fastest effort you think you can maintain through all 10 100's. Track your time, add 10sec rest and do the other 9 100's on that same interval. Your rest may decrease in the last 1 or 2 100's but push it as hard as you can!
-Cool down in 200yds, stretch out your stroke and focus on relaxed breathing

Sample Day 6
1234m
Basic - 8x100 Threshold Pace Test

Warm up with 200yds of easy swimming, focus on good stroke form and maintaining a steady exhale the entire time your face is in the water.

-3x50 build (25yds moderate/25yds fast to faster)
-50 easy swim
-8x100 Threshold Pace: swim the first 100 at the fastest effort you think you can maintain through all 8 100's. Track your time, add 10sec rest and do the other 7 100's on that same interval. Your rest may decrease in the last 1 or 2 100's but push it as hard as you can!
-Cool down in 100yds, stretch out your stroke and focus on relaxed breathing

Sample Day 6
3:00:00
170TSS
MTB: Endurance Trail Ride

Work on your skills & enjoy the trails today. Get the time in but don't get too crazy on the climbs.

Nadia Sullivan
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FasCat Coaching

USA Cycling Coach, USA Triathlon Coach, Serotta & Retul Certified Bike Fit Specialist

Monthly Personalized Coaching-Silver: includes a premium TP.com account, Monthly training plan, weekly data review, limited phone (1x per month)/email (1x per week) communication-Gold: includes a premium TP.com account, Weekly training plan, power file review as uploaded & unlimited phone/email communication.

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