32 Week Resistance & Sweet Spot for 70.3 Triathletes
Everything you need to map out a solid foundation for your next season’s half ironman! You’ll start with 3 weeks of laying the foundation for 10 weeks of lifting and neuromuscular work. The resistance work follows the program described here- https://fascatcoaching.com/tips/weight-lifting-for-cycling/ and will help you increase your Functional Threshold Power one the bike. During this weight lifting program, you’ll build muscle (heavy lifting), train that new muscle to produce greater force on the bike & in the pool and then through neuromuscular sprint workouts teach that new muscle to fire at speeds specific to cycling and running (high-velocity lifting). “Speeds specific to cycling” is the secret sauce of this program and this weight lifting is made cycling specific by the velocity of the lifts plus the neuromuscular sprint workouts that are coupled to the Strength and Power Phases. The neuromuscular work on the bike also transfers to your run!
After completing the resistance phase, you’ll progress into building aerobic fitness on the bike, in the pool, and on the run. Duration and intensity build every 4 weeks and ends with a recovery week. Because we don’t get faster in training, we get faster in recovery! Weekday workouts are kept shorter and can be done on the bike trainer or treadmill if being outside isn’t an option. Longer rides and runs on the weekends let you keep your handling skills sharp and give you a chance to get out with friends if you like. Running and biking workouts can be downloaded directly to your Garmin Forerunner 935XT or Fenix 5 or smart trainer so you know you’re hitting all the right targets!
This plan focuses on the half ironman distance with lots of Tempo and Sweet Spot work to both increase your threshold power on the bike and threshold pace on the run as well as getting you ready for more race-specific work later as your race gets nearer. Bike/run brick workouts teach your legs to transition quickly between the sports but there are also longer runs on tired legs to train your mental fortitude as well as your legs and lungs. The longer brick workouts are also a great chance to test out your race-day nutrition plan.
This plan includes a choose-your-own swim workout plan with 3 different levels of swim workouts each day that you’re at the pool. Pick the workout level that best matches your ability and delete the other 2. OR, if you have the time, add one of the other level swim workouts to the weekend for more time in the water!
Also included are all those extra details that make for a strong and resilient athlete like Yoga, Foundation exercises, and activation work to keep your hips mobile and healthy. Links to videos help ensure you’re doing the movements correctly.
This plan is perfect for the triathlete to begin in the Fall or early Winter (like October thru December for the northern hemisphere) to prepare for races in the Spring.
The basic plan is for athletes with 7-11 hours per week to train.
The intermediate plan is for athletes with 10-14 hours per week to train.
The advanced plan is for athletes with 14+ hours per week to train.
Questions about this training plan? Email: firstname.lastname@example.org
100% Satisfaction Guaranteed: if you are unsatisfied with the plan, your performance, anything, we will refund your plan at any time.