Your XTERRA Full Course Off-Road Triathlon Plan
Do you fancy taking your triathlons off-road? Are you training for your first XTERRA or Cross Triathlon long course race? (1500m swim, 30-40km MTB & 10km trail run).
This plan will take your from on road to off road in 8 weeks. This
The training will be a combination of indoor cycling and mountain biking, pool swimming and open water swimming plus trail running.
- To start this training plan it is recommended that you have been training for 6 weeks prior to starting the plan so you have a level of fitness.
- There are 8 training sessions per week with an average training volume of 6 to 10 hours per week.
- Prior to commencing, please ensure you are in good physical health and have had your mountain bike serviced - always wear a helmet on the bike.
The plan features:
❤️Heart Rate Targets and structured training sessions
📹Video sessions and PDF downloadable session plans
✏️ Race and training tips
🏋️♀️ Strength and Conditioning sessions to help you avoid injuries from a NASM Certified Personal Trainer
🧘♀️ Stretching and Meditation to ensure you are ready to race
Training Notes:
🏊 Pool Swimming will be structured and include detailed swim drills & intervals.
As we get closer to race day there will be open water swim specific sessions to practice your sighting skills as well as your ability to swim continuously.
🚴♂️ Cycling
Depending on accessibility to trails, the assumption is that you will predominantly ride on the road.
When you have the opportunity to ride on trail, do so.
- the more you ride on the actual course or one similar the better.
- speed: incorporate 2-4 lots of 5min efforts in the middle of the ride.
- hills: go hard on every hill ascent and practice descending too, especially on the trails.
- weekend cycle: is at a slower pace, this is your endurance ride.
🏃 Running
Trail is best due to its technical aspect.
- hills: option is either an undulating course or hill repeats with easy running pre and post.
- intervals: these will be internal or fartlek runs.
- Saturday run is directly after the cycle to get the legs accustomed to running off the bike. (Brick)
- Sunday run: is at a slow pace, this is your endurance run.
My name is Karen and I live in Southern Spain near the IRONMAN® Mallaga 70.3 event where I coach and run Triathlon training camps all year round (ChiliTri). Karen is an IRONMAN® Certified Coach and British Triathlon Federation Level 3 Coach. I also work as a Coach Educator & Assessor for the British Triathlon Federation, helping to develop the next generation of triathlon coaches in the UK.
Karen is also a Qualified Personal Trainer specialising in endurance athletes so all of the S & C sessions are tried and tested.
Karen has an MSc in Sports Performance Coaching.
Good luck with your training and Xterra event!
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I’m Karen Parnell, British Triathlon Level 3 Coach & Tutor, IRONMAN U Coach & MSc in Sports Performance Coaching. With certifications spanning NASM PT, WOWSA Level 3 Open Water, 80/20 Endurance, & World Triathlon Female Athlete Coaching, I bring proven expertise across all aspects of swimming, cycling & running.
My passion is helping athletes like you reach your race goals through a holistic approach that blends smart training, tailored nutrition, strength/mobiity, recovery & mental strategies.