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Beginner 16-Wk Xterra Short-Course Triathlon Training Plan

Author

Peak Endurance Solutions

All plans by this Coach

Length

16 Weeks

Plan Specs

triathlon xterra beginner

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Plan Description

This is a beginner training plan for an athlete interested in completing an Xterra short-course triathlon (standard distance of ~500m swim, ~15k bike, ~5-6k run) or a similar distance off-road triathlon. This training plan is geared more towards the individual that is interested in completing their first or second race at this distance and has minimal off-road triathlon experience. This training plan is prescribed and individualized based on Rating of Perceived Exertion (1-10 scale) and assumes that an athlete has the equipment necessary to swim, mountain bike, and trail run. This training plan includes a mixture of pool swimming and open water swimming, as well as road cycling, mountain biking, road running, trail running, and resistance training performed in a gym. An athlete does not need to have a basic level of fitness before participating in this, however, it is recommended that the athlete has the ability and basic competency to swim, mountain bike and run. If the athlete is new to swimming or mountain biking, it is recommended that they also seek out personal and individual coaching from a sport-specific coach to help them master the fundamentals of swimming as well as the technicalities of mountain biking.

Note: When viewing the average weekly hours within the Training Plan Preview, total swim hours estimated and are not the exact duration you will likely end up swimming in each session. The swim hours are estimated based on the yards/meters of each individual swim session.

This training plan comes with a few documents/resources that will prove useful to athletes while following. along to the prescribed plan:
1. Instructional Booklet - Contains basic educational and background material that will help the athlete successfully complete the training plan and learn about the training process
2. Exercise Technique Guidebook - Contains pictures and descriptions of over 80 exercises that will help the athlete successfully complete training sessions prescribed within the plan

Basic equipment needed to successfully complete the swim sessions within this training plan include:
-swimsuit
-goggles
-wetsuit (if swimming in colder open water venues during training or racing)
-kickboard
-fins
-snorkel

Basic equipment needed to successfully complete the bike sessions within this training plan include:
-road bike (not required as road rides can be done on a mountain bike as well)
-mountain bike
-bike helmet
-tire pump
-proper cycling clothes and attire (cycling shoes if desired and cycling shorts and jerseys)
-flat kit (can be kept in saddle bag or in jersey pockets while riding)

Basic equipment needed to successfully complete the run sessions within this training plan include:
-running shoes (ideal to have a pair to wear on the road and a pair to wear while on the trails)
-proper run clothing and attire



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:14 hrs 0:50 hrs
1:39 hrs 0:50 hrs
1:25 hrs 1:15 hrs
—— ——
0:21 hrs 0:35 hrs
0:28 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
1:14 hrs 0:50 hrs
1:39 hrs 0:50 hrs
1:25 hrs 1:15 hrs
—— ——
0:21 hrs 0:35 hrs
0:28 hrs 0:30 hrs

Training Load By Week


Ryan Eckert, MS, CSCS

Peak Endurance Solutions, LLC

Peak Endurance Solutions is a company dedicated to providing endurance athletes with a premier coaching service through individualized, one-on-one coaching. Peak Endurance Solutions provides personalized coaching as well as pre-set, customized training plans available for purchase.

Sample Day 1

0:30:00
31.7TSS
"A" LSD Mountain Bike

For bike sessions, you will notice that some workouts will consist of the following structure:

1. Warm-Up
2. Main Set
3. Cool-Down

Take the opportunity of the warm-up to gradually ease into the session and the Cool-down to take it very easy and help get your heart rate down after the main set. If the session does not have a warm-up or cool-down (some LSD sessions won't, then be sure to build into the session slowly to allow yourself to warm-up).

Note: This plan includes a mix of road bike and mountain bike sessions. However, any road bike session can be completed with a mountain bike if you don't have a road bike. Simply follow the structure of the session with your mountain bike either on the trails or on the road.

Keep this bike steady and conversational at an LSD pace.

Sample Day 1

0:30:00
1006m
"A" LSD Swim

You will notice that each of the swim sessions that you complete will be of the following structure:

1. Warm-Up
2. Basic swim drills and skills
3. Main Set
4. Cool-Down

Note: The swim drills and skills included in these sessions are basic, fundamental drills and skills that all swimmers can benefit from and are not particularly specific to any unique deficiencies in your swim technique you may have. If you feel you need more specific, one-on-one attention to correct any flaws in your technique, you should seek out expertise and guidance from a swim coach in your local area.

Additional Note: The average swim pace estimated for this workout may be way off from what you actually swim. Know that this is to be expected as the swim duration is estimated based on how long the swim set is in yds or meters.

This is a swim session consisting of easy freestyle swimming + kicking with a kickboard.

Please review the following short video going over some of the fundamentals of kicking with a kickboard: https://www.youtube.com/watch?v=hyV_kyKzSzU

Sample Day 2

0:10:00
11.7TSS
"A" LSD Run

For run sessions, you will notice that some workouts will consist of the following structure:

1. Warm-Up
2. Main Set
3. Cool-Down

Prior to the run and for part of your warm-up, I recommend performing some dynamic stretching exercises. For the cool-down, I recommend performing some static stretching exercises. Performing proper warm-ups and cool-downs will 1) help reduce the likelihood of injury, 2) will increase the quality of your run sessions, and c) will help improve flexibility and mobility over time. After the run and for part of your cool-down, I'd recommending performing some static stretching exercises of your choice focusing on lengthening muscle groups you know are tight. For triathletes, areas of concern often surround tight hips, glutes, hamstrings, and the chest. These are just a few areas you could focus on. See the Exercise Technique Guidebook for descriptions of stretches to perform.

Sample Day 3

0:20:00
23.3TSS
"B" LSD Bike

Keep this bike steady and conversational at an LSD pace.

Sample Day 3

0:30:00
1006m
"B" LSD Swim

This is a swim session consisting of. easy freestyle swimming + freestyle "pulling" w/ a pull buoy. A pull buoy is used to immobilize the legs and take the kicking out of the swim stroke. This allows the athlete to focus on their body rotation and their swim stroke technique unique while also placing more emphasis on an upper body workout.

Please review the following short video on the fundamentals of using a swim buoy: https://www.youtube.com/watch?v=xpW9HWt_fBs

Sample Day 4

0:10:00
11.7TSS
"A" LSD Run

Warm-up
-perform lower body dynamic stretching exercises of your choice (see Exercise Technique Guidebook)

Main Workout:
-steady run at conversational pace

Cool-Down
-static stretching exercises of your choice (see Exercise Technique Guidebook)

Sample Day 4

0:30:00
"B" Total-Body Strength Training - Endurance Focus - Beginner #1

The purpose of this session is to build basic movement patterns, build muscular endurance, and to provide a foundation of strength upon which to build on in more advanced sessions.

Warm-Up
-5 min light aerobic activity (walking, light jog, etc.)
-your choice of 5-6 dynamic stretching exercises (see Exercise Technique Guidebook)

Main Set
Perform the following exercises in circuit fashion (one after the other in succession) for a total of 2 rounds and rest for 1-2 min after each round:

-body-weight lunges x 10 reps e/ leg
-push-ups x 10 reps
-bent-over DB (Dumbbell) row x 10 reps
-Glute bridges (both legs) x 10 reps
-prone plank x 20-30 sec
-supermans x 10 reps

Cool-Down
-your choice of 5-6 static stretching exercises, hold each for 1 set of 30-60 sec

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