Your XTERRA Full Course Off-Road Triathlon Plan

Do you fancy taking your triathlons off-road? Are you training for your first XTERRA or Cross Triathlon long course race? (1500m swim, 30-40km MTB & 10km trail run).

This plan will take your from on road to off road in 8 weeks. This

The training will be a combination of indoor cycling and mountain biking, pool swimming and open water swimming plus trail running.

- To start this training plan it is recommended that you have been training for 6 weeks prior to starting the plan so you have a level of fitness.
- There are 8 training sessions per week with an average training volume of 6 to 10 hours per week.
- Prior to commencing, please ensure you are in good physical health and have had your mountain bike serviced - always wear a helmet on the bike.

The plan features:

- Heart Rate Targets and structured training sessions
- Video sessions and PDF downloadable session plans
- Race and training tips
- Strength and Conditioning sessions to help you avoid injuries from a NASM Certified Personal Trainer
- Stretching and Meditation to ensure you are ready to race

Training Notes:

Pool Swimming will be structured and include detailed swim drills & intervals.
As we get closer to race day there will be open water swim specific sessions to practice your sighting skills as well as your ability to swim continuously.

Cycling
Depending on accessibility to trails, the assumption is that you will predominantly ride on the road.

When you have the opportunity to ride on trail, do so.
- the more you ride on the actual course or one similar the better.
- speed: incorporate 2-4 lots of 5min efforts in the middle of the ride.
- hills: go hard on every hill ascent and practice descending too, especially on the trails.
- weekend cycle: is at a slower pace, this is your endurance ride.

Running
Trail is best due to its technical aspect.

- hills: option is either an undulating course or hill repeats with easy running pre and post.
- intervals: these will be internal or fartlek runs.
- Saturday run is directly after the cycle to get the legs accustomed to running off the bike. (Brick)
- Sunday run: is at a slow pace, this is your endurance run.

My name is Karen and I live in Southern Spain near the IRONMAN® Marbella 70.3 event where I coach and run Triathlon training camps all year round (ChiliTri). So, if you would like face to face coaching and come and check out the Marbella course please get in touch. Karen is an IRONMAN® Certified Coach and British Triathlon Federation Level 3 Coach. I also work as a Coach Educator & Assessor for the British Triathlon Federation, helping to develop the next generation of triathlon coaches in the UK.
Karen is also a Qualified Personal Trainer specialising in endurance athletes so all of the S & C sessions are tried and tested.

Good luck with your training and Xterra event!

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