10 Week Resistance Training Plan for Triathletes with a focus on strengthening the bike.
This plan combines cycling-specific resistance training with running and swimming strength work. Perfect for the long course triathlete looking to improve their bike split! Run and bike workouts can all be done indoors or out and are compatible with many training watches and smart trainers.
A brief description of the cycling strength work can be found here.
Increase your Functional Threshold Power on the bike and reduce your risk of injury this winter with our 10-week training plan. During this weight lifting program, athletes build muscle (heavy lifting), train that new muscle to produce great force and then through neuromuscular sprint workouts teach that new muscle to fire at speeds specific to cycling (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!
The work in the gym and on the bike is coupled with endurance running and strength workouts in the pool. Long pull sets plus drills specific to open water that can be done in the pool will keep you on track to improve your swimming instead of simply maintaining it. Running is used to help maintain aerobic endurance in this plan while the primary focus is on increasing power on the bike.
Pick Basic, Intermediate, or Advanced based on your swimming ability:
Basic- 2000-2500yds in an hour
Intermediate- 2500-3000yds in an hour
Advanced- 3000+yds in an hour
This plan is perfect for the triathlete to begin in the late Fall or early Winter (like December/January) to prepare for a 70.3 in late Spring or a summertime Ironman.
Questions about this training plan? See our FAQ below or email/call: firstname.lastname@example.org or 720.406.7444
100% Satisfaction Guaranteed: if you are unsatisfied with the plan, your performance, anything, we will refund your plan at any time.