XTERRA TRIATHLON: 9-week Base Phase (2)

Average Weekly Training Hours 12:11
Training Load By Week
Average Weekly Training Hours 12:11
Training Load By Week

This is our 9 week plan to build your XTERRA base of strength and aerobic fitness designed to set you up for your Race Prep training that follows. You can implement your own Race Build or follow our Race Prep program available in Training Peaks Store. ---BASE PHASE: 9 weeks, designed for the intermediate to advanced XTERRA athlete looking to improve their swim-bike-run fitness over the "non-competitive" part of the season (commonly referred to as the "off-season"). The programming includes our highly successful swim strength development progression of pool workouts, our 12-session Stationary Trainer Series set of indoor bike training sessions, and our run fitness development progression. The workouts are designed to improve your complete triathlon ability for XTERRA racing. The 9-week program begins with strength development, then progresses to build aerobic endurance before adding in intervals at and above your lactate threshold. Included is a very detailed desciption of the equipment you'll need, target training zones, intervals and session layout. There are two sessions for each sport programmed for each week, with an additional third session in each sport each week included as "optional" if it fits with your training volume goals. A progressive strength program is also included, twice per week for maximum training gains. ---INCLUDED with your training plan purchase is the ability to email me with questions as you follow my plan: info@sessions6.com. Good luck and have fun! ---DETAILS: -Ability Level: Intermediate to Advanced (program adjustable in both volume and intensity) -Number of Weeks: 9 (4 build, 1 recovery, 4 build) -Training Days per Week: 5-7 (written for 7 days, but can be consolidated to as few as 5) -Training Hours per Week: 8-15+ (adjustable depending on your preference of aerobic volume) -Equipment Needed: pool, weights, HRM, power meter is preferred.

Sample Day 1
0:45:00
SE-EQUIPMENT STRIP A0

WARM-UP:
-200 easy choice
-6x50 fins (25 kick/25 swim), 0:10 rests
MAIN SET:
1-2 Rounds:
-300 @ 70% snorkel, band, buoy, 0:20 rests
-3x100 @ 80% snorkel, band, 0:15 rests
-4x50 swim @ 90%, 0:10 rests
STROKE RATE SET:
-12x25 @ high stroke rate, 0:10 rests
WARM DOWN:
-100+ easy choice

Sample Day 1
1:00:00
STRENGTH:

If you are picking up after our Phase 1 Base Prep program you should do STRENGTH here: 1x12 @ 50% 1RM + 2x6-8 @ 85% 1RM.
If you are starting here, begin with 3 weeks of ADAPTATION here: 2x15 @ 40-60% 1RM.
See attachment (paperclip above) for full details.

Sample Day 2
0:45:00
HILL REPEATS #1

WARM-UP:
-5:00 Dynamic Warm-Up
-5-15:00 easy run
-4x[0:15 strides, 0:45 walk]
-1:00 walk
MAIN SET:
-1x[1:00 FLAT fast run]
-4-6x[1:00 UPHILL fast run, jog down recovery]
-1x[1:00 FLAT fast run]
-3:00 walk
-1x[0:30 FLAT fast run]
-4-6x[0:30 UPHILL fast run, walk down recovery]
-1x[0:30 FLAT fast run]
WARM-DOWN:
-2:00 walk
-5-10 easy run
-3:00 walk
(45-75 minutes total workout time)

Sample Day 2
1:15:00
OPTIONAL

FTP Test (if you have power meter) 
OR 
TRAINER BIKE Week 1 (see attachment for complete details).
60-90:00 total time.

Sample Day 3
0:45:00
SE-SHORT REP ENDURANCE 0

WARM-UP:
-300 easy choice
-4x[30" vertical kick + 50 swim]
MAIN SET:
-20-30x50 moderate @ 0:15 rests
(as 5x50 snorkel, buoy, band, 5x50 swim w/ high stroke rate focus, repeat)
KICK SET:
-8x25 fast kick @ 0:15 rests
WARM DOWN:
-100+ easy choice

Sample Day 4
1:15:00
TRAINER BIKE

Week 1 (see attachment for complete details).
60-90:00 total time.

Sample Day 4
1:00:00
OPTIONAL

FARTLEK RUN #1
WARM-UP:
-5:00 Dynamic Warm-Up
-10-15:00 easy run
MAIN SET:
-10-20x(1:00 fast run, 1:00 jog)
WARM-DOWN:
-2:00 walk
-5-10:00 easy run
-3:00 walk
(45-75 minutes total workout time)

Cody Waite
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Sessions:6 Sport Performance

Coach Cody is a USAT level 2 and USAC Level 3 coach. Through his training facility, Sessions:6 Sports Performance, located in Lakewood, Colorado, he has worked with hundreds of endurance athletes from across the country including: triathletes, cyclists, runners, and mountain bike racers of all ability levels. Cody has offered Personal Coaching, Custom Training Plans, and Stock Training Plans, Team Training Programs, Training Camps and sports conditioning programs since 2003.