Off-Season Triathlon Program

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  • triathlon training

Off-Season Triathlon Program

Free!

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:Screen Shot 2017-09-19 at 12.07.57 PM

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

 

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Product Description

The OFF-SEASON TRIATHLON PROGRAM includes:

  • An off-season triathlon program that fits all triathletes. This off-season program, created by expert triathlon coaches Elizabeth Waterstraat and Jennifer Harrison, is 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. 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—some add up to 75 minutes, some two hours—two to four days a week. We offer guidelines on what workouts to pick if your schedule or situation doesn’t allow you to complete the week as written.

    This program is suitable for all athletes, whether you’re a beginner triathlete or waiting to start your Ironman training; it’s a perfect blend of skill development and cardiovascular endurance so that when your official training plan begins, you’ll be able to slide in seamlessly and start strong.

    Pick the length of program that works best for your schedule: 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.

  • Miles of resources. The Train Like a Mother Club provides plenty of accessible resources that will benefit your running and lifestyle. Your registration gets you access to the private site, where you’ll find helpful articles; video demonstrations of strength training moves and triathlete drills that are totally doable (read: less than five minutes! truly!) and will keep you training strong and injury-free.

    You’ll also receive exclusive Train Like a Mother podcasts, where we’ll answer all your individual training questions—and dive deep into swimming and biking skills and tactics. As always, no question is too basic or TMI. We’ll also host helpful webinars so you can chat with Coaches Jen + Liz to get all your individual questions answered.

  • Accountability—and camaraderie—galore. In addition to Train Like a Mother Club, you’ll also be invited to join a private Triathlon Challenge club on Strava, where you can track your miles, and a private Triathlon Challenge Facebook page, where you’ll quickly find an army of (funny, empathetic, inspiring) #motherrunner teammates. You’ll share training tips, stories of good runs and bad, cheer each other on, and push each other out the door. Momentum comes from teamwork, and these Challenges roll on some serious #motherrunner momentum.

  • Expert, Accessible Guidance. We’re here to guide your every stroke and mile. In addition to the webinars and podcasts, we pop in via email weekly with a tip- and advice-heavy newsletter, as well as have a weekly Q+A with the coaches on the Facebook page.

  • Training Peaks Account. This comprehensive training tool will help you chart the nearly daily growth of your endurance base. It also sends you a daily email with your workouts for today and tomorrow so you can plan accordingly.

  • Sweet Discounts—and Giveaways—on Gear. Throughout the Challenge, we’ll offer deep discounts on some of our favorite running things, as well as straight-up giveaways.

FAQs

  • How do I know if this is the right training program for me?
    If you are a  triathlete of any level (beginning, intermediate, Ironmother) who wants to either find or stay in her swim/bike/run groove in between race training cycles, this is likely the right plan for you.

    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.

    Workout specifics: 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. Here is a glimpse of the first two weeks of the program:

    Screen Shot 2017-09-19 at 12.07.57 PM

  • When does it start?
    You can begin this plan anytime. You’ll want to start on a Monday, since that is the first day in Training Peaks and the training plan PDF.

  • Does the registration fee include a race?
    No. The fee is for the comprehensive training program unlimited support, miles of resources, and exclusive podcasts and webinars.

  • What if I realize this isn’t the right training program for me? 
    We definitely want this to work into your life and your running lifestyle. You can email us within 2 weeks of starting the program and we will set you up with another plan or a credit for an upcoming challenge. We will not be able to issue a straight-up refund.

  • What if I get injured or really sick?
    With a smart training plan, doable strength training, and advice on foam rolling and other self-care, we’re going to do our best to keep you injury-free. That said, if you have an injury or illness that totally slays your training, let us know. We’ll work with you to get you a credit for an upcoming program.

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