Off-Season Winter Maintenance for Triathletes, Advanced, 10-15 hours/week
12 weeks - $79.00
Total Hours: 146
Total Hours: 146
This program should be used for an athlete who is coming off a season where they have already raced an Olympic Distance triathlon and they are looking to improve fitness or even move up to Half Ironman racing. This plan has 3-4 workouts per week, per sport and 2 weight training sessions. The weekly hours are from 10-15 hours. This plan can also be used as a stepping stone to out Half and Full Ironman Training Plans.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
Custom
Planned Time: 0:0
Welcome to the D3 Off-Season Plan! Please read the attached documents and be familar with the training terms. If you have any questions, please email me directly: Mike @ D3 multisport . com - Happy Training and Good Luck!
Workout #2
Trainer: Efficiency - 45 min
Planned Time: 0:45
WU: 10' - CD: 10'. These are with your shoes clipped in, and the idea is to focus on one leg at a time. 90” right leg, then 90" left leg. Next is: 45” right, 45" left, vice versa 2x. Next: 30” left, 30" right increase cadence each 5’’ to maximum. Next: 20” right, 20” left for 2’. 15” right, 15 “left for 1’, 10” right, 10” left, for 40”, 5”right, 5” left for 20”. 3–4 x 1’ at max cadence, RI 1’. 3–4 x 15” at max cadence to spinout, RI 45”
Workout #3
Run Speed: Speed/Efficiency - 50 min
Planned Time: 0:50
50' run with 8x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.
Planned Time: 0:0
Welcome to the D3 Off-Season Plan! Please read the attached documents and be familar with the training terms. If you have any questions, please email me directly: Mike @ D3 multisport . com - Happy Training and Good Luck!
Workout #2
Trainer: Efficiency - 45 min
Planned Time: 0:45
WU: 10' - CD: 10'. These are with your shoes clipped in, and the idea is to focus on one leg at a time. 90” right leg, then 90" left leg. Next is: 45” right, 45" left, vice versa 2x. Next: 30” left, 30" right increase cadence each 5’’ to maximum. Next: 20” right, 20” left for 2’. 15” right, 15 “left for 1’, 10” right, 10” left, for 40”, 5”right, 5” left for 20”. 3–4 x 1’ at max cadence, RI 1’. 3–4 x 15” at max cadence to spinout, RI 45”
Workout #3
Run Speed: Speed/Efficiency - 50 min
Planned Time: 0:50
50' run with 8x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.
Day #2
Easy Swim: Recovery - 35 min 2000 yd
Planned Time: 0:40
WU: 500 easy. 4 x 100 free/50 kick on back, 10" rest between. 4 x 100 kickboard (free/breast kick mix). 10" rest. 500 pull easy straight into 200 non-free mix.
Workout #2
Trainer: Recovery - 30 min
Planned Time: 0:30
Start out at a very easy gearing, over 20 minutes gradually increase the resistance to a medium level. Then gradually work back to the easy gear you started with over the last 10 minutes. Purpose is to loosen legs after long run or ride from day before or even a recent race. If it's nice out, feel free to spin outside, but stay in small chain ring.
Workout #3
AA1 Weights from D3 website
Planned Time: 0:45
Sets 1-2 Reps 12-15 Speed Slow Recovery 1-1.5' - 2 leg squats - Bent-arm pull down - Leg Press - Seated Rows - *Step ups - Hamstring curl - Core #1 - 2x * if you have had knee problems, then step ups can replace knee extensions.
Planned Time: 0:40
WU: 500 easy. 4 x 100 free/50 kick on back, 10" rest between. 4 x 100 kickboard (free/breast kick mix). 10" rest. 500 pull easy straight into 200 non-free mix.
Workout #2
Trainer: Recovery - 30 min
Planned Time: 0:30
Start out at a very easy gearing, over 20 minutes gradually increase the resistance to a medium level. Then gradually work back to the easy gear you started with over the last 10 minutes. Purpose is to loosen legs after long run or ride from day before or even a recent race. If it's nice out, feel free to spin outside, but stay in small chain ring.
Workout #3
AA1 Weights from D3 website
Planned Time: 0:45
Sets 1-2 Reps 12-15 Speed Slow Recovery 1-1.5' - 2 leg squats - Bent-arm pull down - Leg Press - Seated Rows - *Step ups - Hamstring curl - Core #1 - 2x * if you have had knee problems, then step ups can replace knee extensions.
Day #3
Run Base: Endurance - min
Planned Time: 0:30
OPTIONAL RUN: Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3. This run can be 30'-90' long depending on fitness level.
Workout #2
Bike Base: Endurance
Planned Time: 1:0
1-2 hour ride on a flat course. Keep HR in Zone 1-2.Middle 1/3 of ride is done at a strong Z2 effort - still aerobic, but with a little more effort than usual.
Planned Time: 0:30
OPTIONAL RUN: Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3. This run can be 30'-90' long depending on fitness level.
Workout #2
Bike Base: Endurance
Planned Time: 1:0
1-2 hour ride on a flat course. Keep HR in Zone 1-2.Middle 1/3 of ride is done at a strong Z2 effort - still aerobic, but with a little more effort than usual.
Day #4
Swim Endurance: Form - 45 min 2000 yd
Planned Time: 1:0
WU: 10 minutes alternating slow-fast pacing. Play with different strokes while warming up. MS: 30-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant? CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling. Total: 45 minutes
Planned Time: 1:0
WU: 10 minutes alternating slow-fast pacing. Play with different strokes while warming up. MS: 30-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant? CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling. Total: 45 minutes