Training Plans
Off Season Triathlon Training
10 Week Off-Season Training Calendar
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10 Week Triathlon Specific Strength Training and Endurance Maintenance Program USD $14.75 |
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10 Week Triathlon Specific Strength Training and Endurance Maintenance Program
ABOUT THE OFF SEASON TRIATHLON TRAINING PLAN
The main focus of the off-season triathlon training is to build
muscular endurance and strength with a combination of weight
training and lower intensity workouts while maintaining your
base cardiovascular fitness. An off-season training program is
ideal, as it will give you a mix of workouts allowing your body
to continue building and growing in muscular endurance while
preventing the body to adapt to the same workouts one would do
without a proper plan. The off season training plan will help
you maintain your base level so you do not loose your aerobic
capacity (or VO2 Max – your body’s ability to transport and
utilize oxygen). Since most off-season
training occur in the colder months, all workouts listed in this
plan can be done in an indoor gym. There will
be 3 to 5 workouts per week. If a swimming pool isn’t available
to you in the winter, substitute the swim workouts with either a
run or bike by utilizing a workout from the prior week. This
training plan can be repeated as many times as you wish, but
take a 1 week break before recycling the plan.
YOUR COMMITMENT:
Commit to train at least 4 hours a week to maintain the
aerobic fitness you have developed. There will be 3 – 4 workouts
per week. Listen to your body and train intuitively. Enjoy
training and make it a part of your new and healthy lifestyle.
ATHLETE PROFILE:
You have completed a race about 1 – 4 months ago and have
not done much or any training since your race. You would like to
maintain aerobic conditioning, so you can build endurance and
strength in the next season. Your target race is between 6
to 12 months away.
PLAN FEATURES:
- Weight training and base endurance maintenance plan for athletes coming off their triathlon season.
- Triathlon specific weight training plan.
- All Endurance maintenance plan can be done in an indoor gym.
- Mild peak and recovery phase.
- Workouts include Speed Work, Endurance and Power routines.
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