This off-season triathlon program, created by expert triathlon coaches Elizabeth Waterstraat and Jennifer Harrison, is suitable for most athletes, whether you're a beginner triathlete or an Ironman-to-be. It perfectly blends skill development and cardiovascular endurance so that when your official training plan begins, you'll be able to slide in seamlessly and start strong.
The Off-Season Program is for divided into five-week segments that build on one another so that you can build or maintain a swim/bike/run foundation and routine between race training cycles. You can start this plan anytime; simply register for it, and begin your training cycle on the next Monday—or a Monday soon thereafter—since the training week starts on Monday.
The 9-10 weekly workouts (3 swims, 3 rides, 3-4 runs) are far from basic: nearly every ride and run has skill or speed development, while the pool workouts are rarely repeated. In addition, we offer three strength routines that you can integrate if/when you see fit.
All workouts are 60 minutes or less; that said, there are double workouts—total workout time on those days ranges from 75 minutes to two hours—two to four days a week. (Feel like too much? Don't worry! We offer guidelines on what workouts to pick if your schedule doesn't allow you to complete the week as written.)
Pick the length of program that works best for your schedule and goals: 5, 10 or 15 weeks. The weeks get progressively challenging, so the five-week program is the perfect place to start if you have limited time or haven't been in the swim/bike/run groove.
THE PREREQS: At a minimum, you need to be able to swim 100 yards (back, forth, back, forth) in a pool without touching the bottom or hanging on the edge. It doesn’t have to be pretty, and you don’t have to keep your face in the water the whole time. If you can’t do that but are intent on this plan, enrolling in an adult swim class and/or private lessons is a great idea.
For the run and bike portions, being injury-free is necessary.
EQUIPMENT: We’ve compiled a full gear list here.
TRAINING BASICS: All workouts are sixty minutes or less. Two to four days a week, you will have double workouts (the total workout time for the day ranges from 75 to 120 minutes). You will practice running after riding regularly, so your legs will not forget that awesome transition feeling.
STRENGTH TRAINING INCLUDED? Yes. You will given three strength circuits, which you can implement at your discretion.
A GLIMPSE OF THE FIRST TWO WEEKS OF THE PROGRAM:
There are no start or end dates for this program. Simply sign up for the five, ten, or fifteen-week program, and start your program as directed upon registration.
Price: $50/5 weeks; $100/10 weeks; $150/15 weeks