XTERRA TRIATHLON: 7-week Race Prep Phase (Phase 3 of 4)

Average Weekly Training Hours 11:51
Training Load By Week
Average Weekly Training Hours 11:51
Training Load By Week

7-Week Race Prep Phase Plan for XTERRA Triathlon - Re-Usable

S6

Written by Cody Waite, Endurance Coach, Professional Endurance Athlete and co-owner of Sessions:6 Sport Performance

xterra

The Race Prep Phase is phase 3 of your training program, emphasizing race specific training including high-intensity intervals, running off the bike, and aerobic and strength maintenance.

This is my 7 week plan to build your XTERRA racing fitness designed to set you up for your "A" race. This program is designed to follow our 9-week Base program, but you can easily jump into this program if you have a couple months base training under your belt. Following this plan you can implement your own taper/race schedule or follow our Race Phase plan (Phase 4) available in Training Peaks Store. As a minimum prerequisite prior to beginning this plan you should be able to swim 2500 yard workouts in the pool, ride for 3+ hours on the bike and run a 75 minute long run.

Overview

RACE PREP PHASE: 7 weeks, designed for the intermediate to advanced XTERRA athlete ramping up their swim-bike-run fitness for their upcoming goal event(s). The training sessions incorporate a Vo2 max and Threshold training emphasis while maintaining the strength & endurance from the base phase, and including easy recovery sessions to allow for adequate rest and absorption of training intensity.

Within the 7 weeks of training, you will include quality race preparation workouts such as high intensity interval sessions, open water swim options, runs off the bike (bricks), and some moderate length sessions to maintain your aerobic endurance.

Upon completion of this plan you will be ready for my XTERRA Race Phase 4 plan that takes you through a short taper/recovery block leading into your goal events. You can also find our Phase 3 & 4 "combo" plan in the Training Peaks Store that combines these tow phases into one plan.

REUSABLE: This plan is easily repeatable an additional 1-2 more times throughout your season to accommodate multiple peaks within your XTERRA season.

Plan Details:

  • Ability Level: Intermediate to Advanced (adjustable by overall volume & intensity)
  • Number of Weeks: 9
  • 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 & gym membership or strength equipment at home, HRM, power meter preferred
  • Questions?

    Email Cody directly with questions now or as you go: cody@sessions6.com

    USAC               USAT               TPC

Sample Day 1
1:15:00
EASY RIDE

Easy spin on the road and/or technical MTB practice. Recover from weekend, prepare for mid-week high intensity key session.
60-90 minutes.

Sample Day 2
1:00:00
RP-PACE TEST

WARM-UP:
Snorkel, buoy, band...
-200 @ 60%, 0:20 rests
-150 @ 70%, 0:15 rests
-100 @ 80%, 0:10 rests
-50 @ 90%, 0:05 rests
MAIN SET:
-100 max effort for time
-200 easy
-200 max effort for time
-300 easy
-400 max effort for time
-100 easy
WARM-DOWN:
-300-600 easy pull, choice of gear

Sample Day 3
1:15:00
V02 MAX BIKE

WARM-UP:
-10:00-20:00 easy
-5:00 build to threshold/race pace
-5:00 easy
MAIN SET:
-20x[1:00 "on"/1:00 "off"]
-5:00 easy
AEROBIC SET:
-optinal additional aerobic riding to meet volume goals
(60-90 minutes total time)

Sample Day 3
1:00:00
VO2 MAX RUN

Best done "off-the-bike" as a brick style session...
-4:00 build to tempo pace
MAIN SET:
-8-12x[200m (or time equivalent) @ ~3-5k pace, 100m (or time equivalent) jog]
WARM-DOWN:
-2:00 walk
-5-10:00 easy run
-3:00 walk
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IF you choose to do this as "stand alone" session, include the following warm-up prior to beginning main set...
WARM-UP:
-5:00 Dynamic Warm-Up
-10-15 easy run
-4:00 build to tempo pace
-2:00 walk
-4x[0:15 strides, 0:45 walk]

Sample Day 4
1:00:00
RP-THRESHOLD A

WARM-UP:
Snorkel, buoy, band...
-300/200/100 easy
Snorkel, band...
-150/100/50
MAIN SET:
-4x200 @ 800 pace, 0:20 rests
-100 easy
-4x400 @ 1600 pace, 0:40 rests
-100 easy
KICK SET:
-6x50 fast kick w/ fins
WARM-DOWN:
100 easy

Sample Day 4
1:00:00
STRENGTH

Maintenance: 1x20 @ 50% 1RM Endurance + 1x8 @ 85% 1RM Strength + 1x6 @ 60% 1RM Power.

Sample Day 5
0:45:00
EASY RUN

Light, flat, soft run for basic aerobic maintenance. Save yourself for the weekend!
30-60 minutes.

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.