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Half-distance strength maintenance plan + dryland swim sessions + email access to Coach

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Half-distance strength maintenance plan + dryland swim sessions + email access to Coach

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Steven Moody - Coach of the year, IRONMANU, Training peaks & ITU certified

All plans by this Coach

Length

4 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Half-distance maintenance plan + dryland swim sessions

By using this plan, it will help any beginner/intermediate athletes maintain their current fitness levels until their new race date is confirmed, focusing on the assumption that the majority of their training needs to be completed indoors.



Click here to read my growing list of testimonials from satisfied clients


Plan outline
This 4 week plan will help any beginner/intermediate triathlete maintain their current fitness using a combination of indoor sessions and home friendly strength work, with the training load varying from 7 - 9 hours a week.


Plan assumptions
• Athlete has access to an indoor bike training option - ideally power based as sessions all compatible with Zwift, Trainer Road and Rouvy
• Athlete has access to some dumbbells and ideally resistance bands for S&C work



What do you get in this plan?
• Unlimited email access to the author
• Bike training zones using power
• Session details up-loadable to Garmin Connect, Trainer Road, Rouvy and Zwift from compatible device
• Interesting varied dryland swim and bike strength sessions designed for home completion
• Suggested mindfulness options to deal with mental element of training indoors
• Inbuilt challenges to keep the athlete motivated/entertained

Kick off Emails: During checkout, you can check a box to share your email address with Coach Steve. By selecting this – I will be able to send you an introduction/kick off email and additional training tips on a weekly basis. It also gives you access to the best email to ask any questions you have on your training journey!


How it Works

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Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Week 1 Small change???

00:01:00
For the next 4 weeks my small change is....
Details

FTP bike test (Turbo)

00:55:0060 TSS
BT: 3:00 Warm-up at effort of 2/10
3:00 3/10 Warm-up
3:00 4/10 Getting warmer!
3:00 5/10 Warmer still!
3:00 6/10 Tempo
3:00 7/10 Strong effort
3:00 2/10 Recovery
4 x 1:00 Fast pedal with 1:00 recovery (fast pedal is >100 rpm)
3:00 Recovery at 2/10
20:00 Pain, agony, misery and FTP [HARD EFFORT - DO NOT STOP - THIS IS CONTINUOUS]
3:00 Cool-down

Once you have the HR data uploaded to this session - open via the analyse icon in the top right hand corner and follow the following steps outlined in the below link
http://home.trainingpeaks.com/blog/article/joe-friel-s-quick-guide-to-setting-zones
Details
Tuesday

Cycling Set 1

00:20:00
A. Front squats (targets glutes) - 3 sets x 8-10 reps

B. Lying leg curl (targets hamstrings) - 3 sets x 8-10 reps

C. C. Lunges (targets quads, glutes and hamstrings) - 3 sets x 8-10 reps

D. Calf raises (targets calves) 3 sets x 8-10 reps
Details

Indoor running interval set

00:15:0015 TSSStructured Workout
Jog in place: 3 minutes

For the first round, jog at an easy pace to warm up. Once you are warm, focus on picking up the pace and using your upper body (drive bent arms back and forth). Make your jogging intervals more intense by moving your feet faster and lifting your knees higher.

Sprint: 1 minute
"Run" in place as fast as you possibly can while pumping your arms back and forth for 60 seconds . You should be moving so fast that your heels hardly touch the ground.

Runner's lunges: 1 minute
This thigh- and glute-toning move serves as your active recovery after your sprint. Stand tall with your feet together, arms by your sides. Step back with one leg and lower into a lunge, hinging forward from the hips and reaching fingertips to the floor on either side of front foot [as shown]. Press through your front heel to stand back up and immediately repeat on the other side. Do as many reps as you can, alternating legs each time, for 60 seconds.

Repeat the full set one more time (3 x total).
Details
Wednesday

Swim Set 1

00:20:00
A. Dumbbell floor press (chest; improves pull phase in swim) - 3 sets x 8 reps

B. Lateral Pull-downs (upper back; improves pull phase of swim stroke) - 3 sets x 8 reps

C. Tricep Extensions (back of upper arms; maintains form through back half of swim stroke) - 3 sets x 8 reps

D. Lateral Dumbbell Raise (shoulder joint; supports healthy shoulders to prevent swimming injuries) 3 sets x 8 reps
Details

Turbo set - threshold work [power]

00:55:0050 TSSStructured Workout
Turbo set
10 mins warm up - easy
10 mins build up - build
15 mins hard - hard
10 mins build down - medium effort
10 mins cool down -
Details
Thursday

Cycling Set 2

00:20:00
E. Clamshells (targets glutes) - 3 sets x 8-10 reps

F. Seated leg curls (targets hamstrings) 3 sets x 8-10 reps

G. Step up (targets quads) - 3 sets x 8-10 reps


H. Dumbbell jump squat (targets quads, glutes, hamstrings and calves)
- 3 sets x 8-10 reps
Details

Option A 200m Lap/loop based session - medium-

00:25:003.11 mi
Mark out a 200 metre stretch or ideally loop and complete the following
Easy 2 loop warm up
2 x
200,
400
400,
200m all run hard with a jog lap between.
Details
Friday

Intervals z3/z4 POWER based

01:00:0062 TSSStructured Workout
Turbo sets are a great way to improve cycling and stroke efficiency as you remove the other variables such as road surface, weather and traffic!

This set focuses on increasing your body's ability to go faster for longer i.e. building speed endurance

Session details
10 min easy zone 1 warm up
15 mins zone 3/4
5 mins recovery
15 mins zone 3/4
5 mins recovery
10 min cool down
Details

Swim Set 2

00:20:00
E. Dumbbell Pullover (works all muscles in catch phase of freestyle stroke) - 3 sets x 8 reps

F. Core planks (works core - essential for being able to hold good hydrodynamic position in water) 5 x 15 secs

G. Hip extension (Quadriceps, glutes, hamstrings, hip extensors - key for good kicking motion) - 3 sets x 8 reps

H. Swiss ball Jackknife (Rectus abdominus, transverse abdominis, obliques, triceps, pectorals.) OR Standard press up
- 3 sets x 8 reps
Details
Saturday

Rest day

No detail
Sunday

Long bike endurance focus - Indoor or Zwift meet up with friends

01:30:0071 TSSStructured Workout
Long endurance based bikes in the base period are to build your endurance and should be in the z1/z2 HR range

Until zones are mapped in week 2 - use a perceived exertion/effort of the cycle should feel easy

Session details
Warm up for 15min in zone 1 and then main set is 1 hr min in zone 2 with an easy zone 1 cool down at the end
Details

Monday Sample Workout Details

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Other x6
00:35:00 00:10:00
Bike x4
04:19:00 01:45:00
Strength x4
01:45:00 00:30:00
Run x3
01:12:00 00:45:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Other
00:35:00 00:10:00
Bike
04:19:00 01:45:00
Strength
01:45:00 00:30:00
Run
01:12:00 00:45:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Steven Moody - Award Winning Coach

SMart endurance solutions

*Triathlon Ireland coach of the year award winner 2017 based on athlete/peer voting*

Coach Steve has over 20 years experience in endurance sports racing, including numerous FULL and HALF distance race finishes (including 2xworld champ qualification)

As a full time coach (ITU & TP level 2 and IronmanU), Steven specializes in helping time crunched Age Group triathletes & runners realize their goals.

See http://www.smartendurancesolutions.com/testimonials/ for sample client feedback

View all Training Plans by this Coach
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  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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