I’m looking for a well written out plan (paid or free) to train for a 70.3 that includes weightlifting sessions as well that spans at least 6 months (longer would be preferable so I don’t have to overthink my offseason too much).
Haven’t really found what I’m looking for on TrainingPeaks.
I’ve thought about paying for a hybrid coach that has experience themselves in training for 70.3s and 140.6 and strength train as well but it’s a fairly expensive option.
I still may go that route but wanted to take a look at some already established plans that people have used to see if I think they’re comprehensive enough for me
Don Fink Ironfit Half Distance book plan is 30 week and include strength training
IronFit Secrets for Half Iron-Distance Triathlon Success: Time-Efficient Training For Triathlon’s Most Popular Distance: Fink, Don, Fink, Melanie: 8601404300622: Amazon.com: Books
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Sup with all these weight lifting threads recently? The issue with strength training in a template plan is that it usually is a supplement to address personal weaknesses that can’t be easily addressed otherwise. Do you have a history of weightlifting and are starting endurance sport, or do you have a history of endurance sport but never touched a weight? The plans for those two would be pretty different.
I would think about what weaknesses you’re trying to address and follow a simple progressive overload plan. 2 lifting sessions/wk with around 3 sets of 5 exercises is plenty for IM/70.3. Squats, deadlifts, OHP, pull up, and a core exercise would be great.
Sup with all these weight lifting threads recently? The issue with strength training in a template plan is that it usually is a supplement to address personal weaknesses that can’t be easily addressed otherwise. Do you have a history of weightlifting and are starting endurance sport, or do you have a history of endurance sport but never touched a weight? The plans for those two would be pretty different.
I would think about what weaknesses you’re trying to address and follow a simple progressive overload plan. 2 lifting sessions/wk with around 3 sets of 5 exercises is plenty for IM/70.3. Squats, deadlifts, OHP, pull up, and a core exercise would be great.
I’m starting physical therapy next week to identify weaknesses/imbalances in my body to heal and prevent injuries.
Regarding my desire to strength train, I can’t speak for everybody but I’m interested in developing a more muscular/toned body (not in a bulky way, but rather athletic/fit look) but also love the process of training for triathlons. So I would like to find a way to satisfy both goals.
I tried to do something on my own last year, where I was doing a strength training session MWF afternoons, after having swam in the morning. This lead to running and cycling on Tu, Thurs, and one or the other on Saturdays.
I don’t think it was the optimal way to go about things so I’m looking for a plan that was created by a professional/somebody that truly knows what they’re doing so I don’t waste another year doing it my way, which, is based on not much.
As long as you recognize that bulking up and doing tri’s are detrimental to each other.
A professional making a training plan is going to either optimize the plan for the individual or create a basic plan that sells to a lot of people (read: is more entertaining than effective). If you’re not trying to optimize then you can pretty much write out a basic plan for yourself. The best plan might be doing a 10h/wk tri plan overlaid with any gymbro weightlifting plan. Should be like 15ish h/w.
Sup with all these weight lifting threads recently? The issue with strength training in a template plan is that it usually is a supplement to address personal weaknesses that can’t be easily addressed otherwise. Do you have a history of weightlifting and are starting endurance sport, or do you have a history of endurance sport but never touched a weight? The plans for those two would be pretty different.
I would think about what weaknesses you’re trying to address and follow a simple progressive overload plan. 2 lifting sessions/wk with around 3 sets of 5 exercises is plenty for IM/70.3. Squats, deadlifts, OHP, pull up, and a core exercise would be great.
Maybe all these people asking this question are older??? In older endurance athletes’ strength training is more important than in younger athletes.
You’re probably going to have to pick one priority over another. Very few people can train well for a 70.3, or any triathlon, and develop a more muscular physique at the same time. Building muscle takes a lot of energy. So does endurance training. Your body can only do so much at once.
If your main goal is to get better at 70.3, I would stick to strength training 2x/week with basic compound lifts. Squats, DL, presses, pull ups, and core work. A lot of endurance athletes have weak posterior chains so movements as mentioned would help strengthen that weak link.
If your primary goal is to build a better physique, I’d tone down your endurance goals and hit the weights 4x/week and build your triathlon schedule around that. I’d probably limit endurance work to LSD to give your body the opportunity to recover from taxing weight training schedule. Maybe take a season or two and do minimal tri training, or train for shorter races, just enough to scratch the itch, and focus on weight training.
Check out Scientific Triathlon. They have a good, generic, plan based in science. They have a big list of recommended exercises & a sample schedule. You can pick/choose what you want to do in a session. Twice/week is enough to make some gains. If you don’t have a weight lifting base, it starts with 3 weeks of getting back into it with high reps/low weight. 3 x 12 reps/10 reps/8 reps w./ low weight the 1st 3 weeks. Then they recommend doing 3-6 reps @ 80-90% 1RM. It’s very similar to what Joe Skipper looks to be doing. Taper off/enter into maintenance mode when you get close to a race. The maintenance stuff is pretty straightforward – even just 1x/week is enough. You can drop to 2 sets too.