Off-Season - Beginner

Overview

During the off-season, athletes start to wonder: "What should I do now? My season is almost over so what can I do to race faster next year?"

This off-season training program concentrates on aspects often forgotten by most athletes during the racing season, such as Motor Skills, Training Weaknesses, Strength Training, and Building into the Season.

Weekly Total Hours: 7 to 9 hours

Schedule

Week 1
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength (Odd Week) swim: Swim - Endurance (Odd Week) run: Off-Season Long Run gym: Off-Season Weight Training swim: Swim - Motor Skills (Odd Week) run: Run - Motor Skills (Odd Week) swim: Swim - Recovery ride: Long Endurance Ride run: Off-Season Hilly Run

ride: 2h 14 m
swim: 1h 47 m
run: 2h 31 m
Total: 6h 32 m

Week 2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength (Even Week) swim: Swim - Endurance (Even Week) run: Off-Season Long Run gym: Off-Season Weight Training swim: Swim - Motor Skills (Even Week) run: Run - Motor Skills (Even Week) swim: Swim - Recovery ride: Long Endurance Ride run: Off-Season Treadmill Build

ride: 2h 15 m
swim: 1h 52 m
run: 2h 34 m
Total: 6h 41 m

Week 3
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength (Odd Week) swim: Swim - Endurance (Odd Week) run: Off-Season Long Run gym: Off-Season Weight Training swim: Swim - Motor Skills (Odd Week) run: Run - Motor Skills (Odd Week) swim: Swim - Recovery ride: Endurance run: Off-Season Hilly Run

ride: 2h 15 m
swim: 1h 47 m
run: 2h 31 m
Total: 6h 33 m

Week 4
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength (Even Week) swim: Swim - Endurance (Even Week) run: Off-Season Long Run gym: Off-Season Weight Training swim: Swim - Motor Skills (Even Week) run: Run - Motor Skills (Even Week) swim: Swim - Recovery ride: Endurance run: Off-Season Treadmill Build

ride: 2h 16 m
swim: 1h 52 m
run: 2h 34 m
Total: 6h 42 m

Week 5
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength (Odd Week) swim: Swim - Endurance (Odd Week) run: Off-Season Long Run gym: Off-Season Weight Training swim: Swim - Motor Skills (Odd Week) run: Run - Motor Skills (Odd Week) swim: Swim - Recovery ride: Endurance run: Off-Season Hilly Run

ride: 2h 15 m
swim: 1h 47 m
run: 2h 31 m
Total: 6h 33 m

Week 6
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength (Even Week) swim: Swim - Endurance (Even Week) run: Off-Season Long Run gym: Off-Season Weight Training swim: Swim - Motor Skills (Even Week) run: Run - Motor Skills (Even Week part 2) swim: Swim - Recovery ride: Long Endurance (2) run: Off-Season Treadmill Build

ride: 3h 0 m
swim: 1h 52 m
run: 2h 47 m
Total: 7h 39 m

Week 7
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength (Odd Week) swim: Swim - Endurance (Odd Week) run: Off-Season Long Run gym: Off-Season Weight Training swim: Swim - Motor Skills (Odd Week) run: Run - Motor Skills (Odd Week) swim: Swim - Recovery ride: Long Endurance (2) run: Off-Season Hilly Run

ride: 2h 59 m
swim: 1h 47 m
run: 2h 31 m
Total: 7h 17 m

Week 8
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength (Even Week) swim: Swim - Endurance (Even Week) run: Off-Season Long Run gym: Off-Season Weight Training swim: Swim - Motor Skills (Even Week) run: Run - Motor Skills (Even Week part 2) swim: Swim - Recovery ride: Long Endurance (2) run: Off-Season Treadmill Build

ride: 3h 0 m
swim: 1h 52 m
run: 2h 47 m
Total: 7h 39 m

Week 9
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength (Odd Week) swim: Swim - Endurance (Odd Week) run: Off-Season Long Run gym: Off-Season Weight Training swim: Swim - Motor Skills (Odd Week) run: Run - Motor Skills (Odd Week) swim: Swim - Recovery ride: Long Endurance (2) run: Off-Season Hilly Run

ride: 2h 59 m
swim: 1h 47 m
run: 2h 31 m
Total: 7h 17 m

Week 10
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength (Even Week) swim: Swim - Endurance (Even Week pt 2) run: Off-Season Long Run gym: Off-Season Weight Training swim: Swim - Motor Skills (Even Week) run: Run - Motor Skills (Even Week part 2) swim: Swim - Recovery ride: Long Endurance (2) run: Off-Season Treadmill Build

ride: 3h 0 m
swim: 1h 52 m
run: 2h 47 m
Total: 7h 39 m

Week 11
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength (Odd Week) swim: Swim - Endurance (Odd Week) run: Off-Season Long Run gym: Off-Season Weight Training swim: Swim - Motor Skills (Odd Week) run: Run - Motor Skills (Odd Week) swim: Swim - Recovery ride: Long Endurance (2) run: Off-Season Hilly Run

ride: 2h 59 m
swim: 1h 47 m
run: 2h 31 m
Total: 7h 17 m

Week 12
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Bike Strength (Even Week) swim: Swim - Endurance (Even Week pt 2) run: Off-Season Long Run gym: Off-Season Weight Training swim: Swim - Motor Skills (Even Week) run: Run - Motor Skills (Even Week part 2) swim: Swim - Recovery ride: Long Endurance (2) run: Off-Season Treadmill Build

ride: 3h 0 m
swim: 1h 52 m
run: 2h 47 m
Total: 7h 39 m

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