Off-Road Triathlon Finish Strong

Author

Thelen Coaching

All plans by this Coach

Length

12 Weeks

Typical Week

3 Swim, 4 Run, 3 Other, 4 Bike, 2 Strength, 1 Day Off

Longest Workout

0:30 hrs swim
3:00 hrs bike
1:20 hrs run

Plan Specs

triathlon xterra intermediate hr based pace based

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Summary

This is an intermediate level Xterra training plan, designed for the non-championship length races (usually 800m swim, 12-15m mountain bike and 5k-5m run.) This training plan will have you finishing your race feeling strong and wanting more of the fun of off road triathlons. It is anticipated that you are able to swim at least 1000y comfortably, ride mountain bike on variety of terrain and run without stopping for 40 minutes. The swim workouts are a mix of longer distance endurance intervals, shorter distance speed intervals and open water. The cycling workouts are about 1:30 in length with 20-40 minutes of intervals and can be done on either road or mountain bike - but mountain bike is preferred. There is a long ride to be done on the mountain bike once a week. For running, there is one brick run, one endurance run, one workout of either threshold or hills and a long trail run of up to 1:20. On most days there are two workouts scheduled, with the longer ride and run on the weekends. There is also one rest day per week

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 11:35
Training Load By Week
Average Weekly Training Hours: 11:35
Average Weekly Breakdown

Tracy Thelen

Thelen Coaching

Thelen Coaching offers personalized and individualized coaching for athletes of all levels in cycling, mountain biking, running and triathlons, specializing in trail running, ultras, ultra endurance cycling and 24 hour races.

Back to Plan Details

Sample Day 1

1646m
Endurance Swim A

Focus on this workout is to build endurance in the water while still maintaining form and stroke quality.

Structure the workout like this:
200s
100k
4x50, 25 drill/25free 10s RI
4x150 :15s RI - increase pace each 50 to sprint
300 p, steady
200s
100k
100s

Sample Day 1

0:25:00
Endurance Run

Keep it easy and steady - stretching out the legs and building the volume on the run. Don't stress the time or pace.

Sample Day 1

0:30:00
Yoga/Streching

Either some general stretching or a simple Yoga flow. Your choice. Can do longer if wanted.

Sample Day 2

1:15:00
Threshold 2x8(3)

Warm up for 20-30 minutes on rolling terrain. Make sure to include 2-3 accelerations to prep legs.
Main Workout
2 x 8 minutes at threshold HR with an RPE of 7. This should feel hard, but sustainable. If using a power meter, the watts should be between 10 watts below to at FTP.
- Try to keep a nice high cadence, above 90 RPM if possible
- recovery between intervals is 3 minutes, easy pedaling.
- intervals should be done either on a gradual hill or level area with little traffic. Either road or mountain bike is fine.
Cool down as need for remainder of ride. If on mountain bike, try to find some fun singletrack.

Sample Day 2

0:25:00
Endurance Run

Keep it easy and steady - stretching out the legs and building the volume on the run. Don't stress the time or pace.

Sample Day 2

0:30:00
Strength Training

Dynamic strength training - functional movements for upper body and core strength and stability on the bike. Do what every program you want - no specific exercises except what you need to address.

Sample Day 3

1:30:00
Endurance Ride - long

Steady long rides are basics for cross country racing. The goal is to get the muscular adaptations to riding long and to provide and endurance pace for developing speed and power. These are best done at a comfortable pace, and on terrain mimicking target race if possible.

Off-Road Triathlon Finish Strong

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