Power: Off-Season Winter Maintenance, Advanced, 10-15 hours/week
12 weeks - $139.00
Total Hours: 154
Total Hours: 154
This is an advanced program for an athlete who is training with power a power meter in the off-season. This plan will help improve FTP (Functional Threshold Power). This plan has 4 to 5 bike workouts each week and 3 swim and run workouts per week. There are also 2 days of strength training. The maximum volume is around 17 hours and the weekly hours are consistently between 11-14 hours.
Requirements: You should be able to swim at least 1,500 yards. You should be able to bike at least 60 minutes and be able to run three times per week, with one of those runs being for 60 minutes. It’s ok if you have to use the run/walk method for the running (more on that below). If you are a weak swimmer or runner, you can certainly do the best you can on your weaker events but its best if you are already up to the base fitness levels suggested.
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 Power Plan for the Off-Season. Please read through all the documents. If you have any questions email me directly: mike @ D3 Multisport . com
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 Power Plan for the Off-Season. Please read through all the documents. If you have any questions email me directly: mike @ D3 Multisport . com
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
Bike LT Test: Assess Fitness - 75 min
Planned Time: 1:15
BT: Power Testing Protocol: Long warm up of at least 20'. Then ride 5x 1' at 100 RPMS, alternating with 1' easy. Then ride 5’ hard – not 100% effort but about 95%, and then take an easy 5’ easy spinning before starting the test: Finally, you'll test for your FTP (Functional Threshold Power). Pick a route that you can ride for 30 minutes as hard as you can (another option is 2x20’ with a 2’ recovery). A flat course or out-back course is best. After 30' effort, ride easy for at least 15'. Record average power, speed & heart rate. Your average wattage x .95 (95%) is your new FTP (Funcational Threshold Power).
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
Bike LT Test: Assess Fitness - 75 min
Planned Time: 1:15
BT: Power Testing Protocol: Long warm up of at least 20'. Then ride 5x 1' at 100 RPMS, alternating with 1' easy. Then ride 5’ hard – not 100% effort but about 95%, and then take an easy 5’ easy spinning before starting the test: Finally, you'll test for your FTP (Functional Threshold Power). Pick a route that you can ride for 30 minutes as hard as you can (another option is 2x20’ with a 2’ recovery). A flat course or out-back course is best. After 30' effort, ride easy for at least 15'. Record average power, speed & heart rate. Your average wattage x .95 (95%) is your new FTP (Funcational Threshold Power).
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.
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: 0:30
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.
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 #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