XTERRA TRIATHLON: 2-week Race Phase (taper & race) - Reusable

Average Weekly Training Hours 06:37
Training Load By Week
Average Weekly Training Hours 06:37
Training Load By Week

S6

2-Weeks to Race Plan for XTERRA Triathlon - Reusable

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

xterra

You're 2 weeks out from race day, you're well trained, fit and eager to race. Final step is to rid yourself of fatigue and improve your freshness to arrive at start line ready to rip.

My 2-week plan to taper and reach your peak for your XTERRA "A" race. This program is designed as the 4th and final phase of my XTERRA training program; to follow my 6-week Base Prep Phase, 9-week Base Phase, and 7-week Race Prep Phase. With all training done and "the hay in the barn" it is time to freshen up and while sharpening your race-specific skills in the final two weeks before race day.

Overview:

RACE PHASE: 2 weeks, designed to de-load the accumulated fatigue from the Race Prep Phase intensity, while increasing race-ready freshness. Intensity remains while overall volume drops and recovery is in place, leaving you ready to race!

REPEATABLE: You can easily re-use this plan for additional "A" races within the same season (or again in future seasons). Within the same season, simply re-load it on your Training Peaks calendar 9-weeks out from next goal race and fill in the time before with additional base training.

Plan Details:

  • Ability Level: Intermediate to Advanced (program adjustable in both volume and intensity)
  • Number of Weeks: 2 (1 Taper, 1 Race)
  • Training Days per Week: 4-6 (written for 6 days, but can be consolidated to as few as 4)
  • Training Hours per Week: 7-12
  • Equipment Needed:pool, open water (if available), HRM, power meter is preferred.

Questions?

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

USAC               USAT               TPC

Sample Day 2
1:00:00
SPEED SWIM

WARM-UP:
-200 easy swim
-6x50 drill choice
-6x50 kick, descend 1-3 & 4-6 @ 15" rests
MAIN SET:
-100 build @ 20" rest
-4x50 fast @ 30" rests
-100 easy choice
-3x50 fast @ 30" rests
-100 easy choice
-2x50 fast @ 30" rests
-100 easy choice
-1x50 ALL OUT!
STRENGTH SET:
-600 pull w/ bouy & paddles, descend each 300
WARM-DOWN:
-200 easy mixed stroke

Sample Day 3
1:30:00
PEAK COMBO 1A

BIKE: Warm-up + 2x10:00 climbs @ race pace, 3-5:00 easy between. 
RUN: 5:00 warm-up + 4x5:00 @ race pace, 1:00 walk between + 10:00 easy + 5:00 walk. Best done off-road.

Sample Day 4
1:15:00
RECOVERY BIKE

Easy paced bike ride to stimulate recovery. 60-90 minutes.

Sample Day 5
1:00:00
TEMPO SWIM

WARM-UP:
-200 swim, 200 kick, 200 pull
MAIN SET:
6x25 easy (odds: kick on back, evens: Distance per Stroke)
5x100 hard @ 20" rests
6x25 easy (odds: kick on back, evens: Distance per Stroke)
5x100 hard @ 15" rests
6x25 easy (odds: kick on back, evens: Distance per Stroke)
5x100 hard @ 10" RI
WARM-DOWN:
5x50 (as 25 free/25 back)

Sample Day 6
2:30:00
PEAK COMBO 1B

BIKE: Warm-up + 6x5:00 climbs @ race pace, 3:00 easy between. 
RUN: 15:00 race pace + 15:00 easy + 5:00 walk. Best done off-road.

Sample Day 7
0:45:00
EASY RUN

Flat run on soft surface. 30-60 minutes total.

Sample Day 7
0:45:00
RECOVERY SWIM

16x25 kick
400 drill
12x25 kick
300 swim
8x25 kick
200 pull
4x25 kick
100 swim
(you can vary the kicking styles)

Cody Waite
|
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.