Let's talk about how my triathlon training schedule
differs between race season and like, off-season.
Who's pumped up.
Get me a protein shake.
More sexy Speedo strength workout.
Mornin' Traininacs.
More drills.
More of the, ooh.
Yellow kick board.
The jury's still out on the speed of a yellow kick board.
I don't know if it's quite up there with orange.
More of the same drills today.
That's it.
All I do is drill, drill, drill, drill, drill.
(upbeat music)
Fun story.
I chopped down my flippers years ago.
So we do fin sets, I don't get faster, everyone else does.
A little bit of a,
kinda little strength day today.
If you haven't gone and picked up the strength routine,
go there.
Triathlontaren.com/stregthroutine.
I'm pushin' this hard.
Really just to be lazy and not have to answer
all the questions individually about how
do you incorporate strength routines.
Well, go there, that's how
you incorporate strength routines.
And in that, I put an email together about
what my schedule is like now,
focusing more on strength versus what it's like on
a race season week.
Actually,
let's talk about that today all right?
All right.
More sexy Speedo strength workout, SSS.
All right gang, let's talk about how,
my triathlon training schedule differs
between race season and like off-season right now.
Which is kinda still training.
But it's just, with lower intensity and a different focus.
So with that strength program that I've created
that you can get, at triathlontaren.com/strengthroutine
you're gonna hear is a lot over the next little while.
And then not so much.
So make sure that if you're interested,
you go and get it now.
Pushin' it at the moment.
It's free.
Getting a fair amount of questions from people saying
well like, do you just add this into your normal training?
Or how do you adapt your normal triathlon training
with the strength.
Well for starters as I've mentioned before,
you wanna do strength training like,
heavy, heavy strength training.
Building power, lifting heavy weights in the off-season.
You don't wanna do that in race season.
During race season it's more maintenance.
It's all kinda written down,
how I recommend dividing it up in that program.
But for now, what we're talkin' about is like
week by week, how I'm adjusting things.
So, let's start with Monday.
'Cause that's when our training schedule,
our calendar, i.e, my life revolves around
the training schedule.
Don't tell NTK that.
So Monday during race season,
we've got a big swim.
And that is upwards of about 90 minutes,
maybe a little bit more, but it's intense.
It's really purposeful.
There's a lot of bursts of speed.
Maybe there's dive starts.
Maybe it's 400 meter repeats at race pace.
Like it's very, very intentional.
And that is followed by a maintenance strength workout.
So because I don't wanna pair huge intensity
in swim-bike run with huge intensity strength training,
the strength training done during race season is like
stretchy bands, or body weight exercises,
or core exercise or even just rolling
out little niggles that pop up.
On the other hand, right now, during the off-season,
where I'm focused more on strength,
the swim intensity is backed way off.
It's maybe about 60 to 70 minutes.
A good half of that is just drills
where I'm really not working up much intensity whatsoever.
And, another third of it is like,
kind of technique focus swimming.
So, there's only like, I don't know.
Like 10 to 20%, that is very intense plus it's shorter.
However, the Monday workout is followed by
a more intense strength workout of upwards to an hour
that might come right after the swim workout
or it might happen later in the day
and that's the heavy lifting.
That's the routine that I've laid out
in that triathlontaren.com/stregthroutine.
So you can see how we're shifting the intensity from
race and sport specific intensities
over to more like functional movements in the sports.
But then intensity in like building the chassis.
And the rest of the week follows
a lot of those same principles.
On Tuesday during race season,
we've got a very intense bike, upwards of about 90 minutes.
Lots and lots of power.
Very purposeful, FTP power-zone work.
Right now, on Tuesday,
during the off-season,
the strength building phase,
I'm kinda just screwin' around for,
anywhere from like, 45 to 70 minutes on Zwift.
Not a care in the world about how the workout goes.
During race season, Tuesday evening,
there's typically a run anywhere from 20 minutes,
building upwards to about 50, 55 minutes.
Right now, during the strength training phase,
I have an optional run.
I'm not really running at all because my heel still hurts
and I don't care because it's the off-season.
During race season, Wednesday again,
is a very intense swim just like Monday.
It's also followed by another maintenance session.
And then the afternoon, there's a very intense run.
Right now, Wednesday is a non-intense swim.
Lots of drills, lots of technique.
Not really tiring myself out.
And afterwards, maintenance session and again, optional run.
But instead of being 20 to 50 minutes
with very purposeful time measures and goals,
it's kinda just an optional run.
So again you can see, race season, very intense.
Off-season, neh, just kinda show up.
Thursday during race season basically matches
Tuesday during race season.
Intense morning bike, ideally followed by a brick,
or hard run in the evening.
Thursday during the off-season,
screwin' around on Zwift for 45 to 70 minutes
and an optional 20 minute run.
Friday during race season, we have another intense swim
followed by a little bit of maintenance work,
body work, stability work, core work.
Not very intense strength work.
The intensity is in that swim.
Off-season right now,
same sorta thing, short, technique focused swim,
nothing too crazy.
But, that's where we throw in the second intense
strength workout, either later in the afternoon,
or right after the swim.
Like we want that to be boom.
Huge loads.
So what you can see throughout the entire plan,
is that we're still having basically the same number
of workouts, but we're taking a lot of the intensities out
of swimming and biking and running.
So that we've got the energy and our body
has the ability to repair itself and keep up
with the load, literally, the load
that we are placing on it.
Lifting heavy weights, doing heavy deadlifts
in that strength training.
But we're not backing off of swimming
and biking and running entirely.
I'm still staying activated so that
I've still got like little tiny bursts of intensity
so my body isn't completely losing swim-bike-run fitness.
But I'm basically just in kinda maintenance mode,
of two to three workouts per week
in each of the disciplines.
And that's enough to make sure that I'm not losing
a ton of fitness.
Sure I might drop down from that top end of like,
really intense race specific fitness,
but you can only maintain that for a month,
two months, three months throughout the course of a year.
And then you gotta give your body a break.
So right now, I'm maintaining my base level fitness,
while increasing my base level strength.
I'm building the foundation so that when I start
adding intensities to that race specific goal
that I'm going for, I've got a bigger, better,
stronger foundation because of that strength work.
That sounded a little rambly,
but I think there's some gold in there.
Off-season, just a bike.
Like just, be on the bike, that is all.
Just show up, put your bump on a bike saddle.
That does not count.
Sunday, during the race season,
we're talking about a run focused brick.
So I'll do a 20 to 30 minute,
just light bike, and then I'll go out
for anywhere from a 70 minute
to a two hour run.
Off-season focusing on strength right now.
Just do a long run.
Anywhere from 60 to I don't know, 90 minutes.
But, not really worry about the pace at all.
So Trainiacs, there you go.
That's my gym trainer impression.
Who's pumped up?
Get me a protein shake.
Mm, delicious.
Get my swell on.
That's how I tailor triathlon training to
also including some strength training.
Very important to do both,
but at certain parts of the year.
Triathlontaren.com/stregthroutine.
Get it.
And you know what I haven't done in a while?
We got a good Podcast guest,
a guy that's been in the industry since like, 1985.
And I'll give ya' hint,
he has something to do with these.
And I haven't included a little teaser of the Podcast lately
so, I'm gonna bring you into it.
Yeah, right over here. (upbeat music)
Podcast Central.
I always say that there are very few things
in this world that are as fun when you're 60 years old,
as when you're six years old,
and riding a bike is one of them.
Like you still get that giddy sick feeling
that you got when you were a kid riding around.
Yeah and it's
interesting because bikin'
it's really consistent.
You can get injured.
Like I've broke, tore, a rotator cuff,
so I couldn't ride for like four months.
While it healed, I'd rehab.
Well as soon as I got back on my bike,
well I could tell that my fitness was gone.
But the fun was still there.
It was a pretty big move forward.
And, you know, it's still affecting the industry now.
So, I'm all happy about that.
So I think that, that was one of the best interviews
we've done yet.
You?
Yeah, he's great.
He was great.
John Cobb, Cobb Cycling.
As he said in the interview, towards the end,
he's like well, you know the downside of being
in the industry so long is that,
you know you get old and that's how you get stories
and something like that, I don't know.
He said it much more intelligently with a southern drawl.
So like, just sounds like butter.
Soup now? Yep.
Yeah.