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Off-Season Triathlon Training

(1 customer review)

BEST FOR: Most athletes, whether you’re a beginner triathlete or an Ironman-to-be
PREREQS: The ability to swim 100 yards (back and forth, back and forth) in a pool without touching the bottom or hanging on the edge; for the run and bike portions, being injury-free is necessary. If you haven’t done a triathlon before, that’s okay: This is a great place to give the training a spin.
NUMBER OF WEEKS: 5, 10, or 15

Maybe you finished your first sprint triathlon in August, and you’re chomping at the bit to try an Olympic-distance event next summer. Or you just finished your third Half-Ironman, and you’re committed to becoming a more efficient swimmer this off-season. Or maybe you found a delicious swim/bike/run groove during your training cycle, and you’re just flat out missing it. This off-season triathlon training program is for you.

 

From: $50.00

Triathlete Tee

Because you can be Another Mother Runner, Swimmer, AND Cyclist!

A bright yellow statement on a heathered gray tee to tell the world that you do it all!

This cozy shirt is offered in sizes XS-4XL. Size chart

The Details

The Off-Season Triathlon training program 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.

Pick the length of program that works best for your schedule: 5, 10, or 15 weeks. The weeks get progressively more 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.

EQUIPMENT: We’ve compiled a full gear list here.

TRAINING BASICS: All workouts are 60 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 are given three strength circuits, which you can implement at your discretion.

A GLIMPSE OF WEEK TWO OF THE PROGRAM:

All your workouts are accessible via a Training Peaks Account. This free 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.

Coaches Jen and Liz are there to help you over speed bumps and answer your questions—and we promise, they’ll never throw a clipboard or blow a whistle in your face. Not only have the dynamic duo designed every facet of your program from your first step through your finish line, they’ve also written a weekly newsletter filled with advice and tips that corresponds to your training program.

What’s more, there are three ways you can connect with them:
—Ask the Coach column on Facebook: Coach Jen or Liz posts a weekly Ask the Coach column, where you can comment with anything that’s on your mind. (If you’re not a Facebooker, you can email us with your question.)

—Exclusive Podcasts: Coaches Jen + Liz talk through pacing, injuries, and plenty of other helpful + entertaining topics.

—Office Hours: If you’d like individual guidance, Coaches Jen + Liz have regular office hours so you can chat over your situation.

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.

*Please note that your membership in both our Strava and Facebook groups and access to the training program coaches are limited to the duration of your training plan, plus a few weeks for you to bask in the glow of your accomplishments and work with the coaches to help plan your next athletic goal and corresponding training plan. Your access to the Facebook group begins when your training plan does. You are welcome to request entry up to one month before your starting date.

QUESTIONS + ANSWERS

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 and forth, back and 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 60 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 Week 2 of the program:

Coaches Elizabeth Waterstraat and Jennifer Harrison have thought of everything. This program includes their 4-week Dryland Swim Program on Training Peaks that contains 16 workouts to challenge, supplement or replace your swim training. Within the 4 weeks, you will find 11 swim cord/stretch cord routines, 2 swim specific strength routines and 3 swim specific core routines.

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.

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 partial credit for an upcoming challenge. We will not be able to issue a straight-up refund.

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 within two weeks. We’ll work with you to get you a partial credit for an upcoming program.

THE REVIEWS

Additional information

Time Length

$50/5 weeks, $100/10 weeks, $150/15 weeks

Triathlete Tee

Size

XS, S, M, L, XL, 2X, 3X

Reviews (1)

1 review for Off-Season Triathlon Training

  1. Julie (verified owner) –

    I decided to try the off-season plan while working through a running injury. I was looking to stay fit while rehabbing. The training plan improved my swim and bike fitness and the workouts were so fun and creative; I always looked forward to the workouts as each day was new and fresh. The coaches were incredibly helpful and supportive and answered all my newbie questions. I’m happy to report I’m completely rehabbed from my Achilles tendinitis and while I’m switching over to training for a marathon, I have a new fond love of swimming and biking and will be keeping those in my training.

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