OFF-SEASON TRAINING PLANS
Don’t have a coach but want to give your off-season training some focus? Here are four training plans that will guarantee you hit your multisport goals
PLAN FOR EVERY LEVEL
LENGTH: 8 WEEKS
OVERVIEW: This eight-week off-season training plan includes a mix of training options, including off-road as well as standard pool, gym and road workouts. The strength benefits from training off-road can’t be replicated in an indoor environment so lace up your trail running shoes and dust off the mountain bike. The plan still has an indoor training element, which follows a similar theme in that they’re aimed at promoting greater power and strength.
It’s also important to retain some swim fitness, so this plan includes one swim per week that focuses on either drills or fitness. If you’re unsure about any of the swim drill terminology, see 220tri.com for explanations.
This eight-week off season training plan can be adapted to all levels. If you’re still new to the sport, steer towards the lower end of the workout duration scale, while advanced athletes can push themselves with longer or more challenging sessions. If you’re thinking about racing sprint- or Olympic-distance events next season, then at this time of year you don’t need to be doing the heavy weekly training hours, so adapt the plan.
DOWNLOAD HERE
bit.ly/off-season-plan
STRENGTH TRAINING
LENGTH: 8 WEEKS
OVERVIEW: The majority of this eight-week training plan can be done in the confines of your own home so a gym membership is not totally necessary, though having access to gym equipment for the circuit sessions would certainly be an advantage.
Each week has suggested workouts that should be done as classes, like spinning or Pilates, so these require some help from instructors. If it’s not possible to join a group then you can always try an online version of either to add that group feel to the workout.
The focus and objective of this plan is to retain your level of fitness through using different workouts, to be open to new experiences and to not be afraid about losing ‘triathlon fitness’. For those athletes that do no strength training, this could be a great introduction to including it long term.
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bit.ly/strength-training-plan
SWIM FOCUSED
LENGTH: 8 WEEKS
OVERVIEW: The off-season is a great time of year to evaluate your past season and calculate how to improve for next year. For many who come into triathlon from a non- swimming background, this is when you should increase the amount of swim time. Swimming is a discipline that can only improve through repetition of good habits, so regularly hitting the water is the way forward.
This eight-week training plan provides you with a variety of endurance, speed and drill sessions. This combination will produce better results more quickly than simply repeating the same sessions. Let’s not forget that we need to bike and run, so sessions are included to stay on top of this. The main areas of focus are on promoting greater aerobic stamina through endurance sessions, but including some tempo and interval training so you don’t become stale through a lack of speed work.
DOWNLOAD HERE
bit.ly/winter-swim-plan
PRE-SEASON BASE
LENGTH: 8 WEEKS
OVERVIEW: The most successful seasons are achieved after constructive and consistent training, and that all begins with the base phase. The primary objective is to create a strong and solid base that allows you to train with greater volume when the time is right. However, it can also help you become more resilient to injury.
Crucial to a successful base phase is patience, being prepared to train at low-to-moderate intensities for large periods of time. You’ll know if you’re getting the intensity right as you’ll be able to hold a conversation comfortably.
This eight-week phase is tailored towards those thinking of racing an Olympic-distance triathlon. The plan can work for experienced or new athletes irrespective of speed/power/pace, as the intensity is based on perceived effort and is therefore relative to the individual athlete. Key sessions include the longer, steady bike and runs that help to build distance and confidence. The variety in the training plan should help alleviate boredom as it includes endurance, tempo and interval sessions, so that all areas of your fitness are covered.
DOWNLOAD HERE
bit.ly/pre-season-plan
WANT MORE?
Head to 220tri.com for more training plans, sessions and advice.