Dry Tri Preparation Program
Structural Balance Strength Training
The purpose of these two strength sessions is to improve the muscular endurance and overall structural balance of the body to prevent injury & increase endurance for the Dry Tri. Each exercise in these two workouts have been specifically chosen to target the key muscles that will be used in the Dry Tri – namely glutes, hamstring, quads, calves, anterior ankle muscles, core & shoulders/upper back. Each exercise should be completed at an intensity of 80/20 – meaning you reserve 20% effort or at least 2 reps after each exercise to ensure you have enough energy to complete the total number of reps and rounds of the circuit with good form.
Strength Training Day 1
Warm up: 2 min SKI -> 30s each side Forward Leg swing -> 30s each side Lateral Leg swing -> 30s hollow body hold
Circuit of 3-5 rounds:
10-20 reps Stability ball (or Sliders) hamstring curl
5-10 reps each side Lateral Lunge
20 reps Body Weight Calf Raises
10 each side Walking Lunges
20 reps Plate Russian Twists
Strength Day 2
Warm up: 30s on 30s off Bike erg x3 -> 5each side spiderman lunge -> 20s each side side plank
Circuit of 3 rounds:
10each side Stir the Pot
10each side reverse lunge
10 BOSU ball push ups
10 single leg eccentric heel raises
10 box jumps (or 5each side single leg box jumps)
10 DB Power Snatch
Bike / Running Volume Aerobic Capacity workouts
These workouts are designed to build your base for the hardest parts of the workout. The bike to run transition, and the run itself. Perform 1-2 of these each week as well as an Anaerobic Threshold Session
Aerobic Capacity Workout 1
Bike > Run Efforts. The transition from bike to run can be a gamechanger in the dry tri. These workouts are designed to build running tolerance on heavy legs. Complete one of these workouts each week. They gradually increase in difficulty. These workouts are performed individually because run efforts will again be markedly longer than the rest of the workout.
- Every 4mins for 24mins (6rds)
400/300m Bike (RPE 8-9)
400m Run (assault runner / SKillmill)
*Push hard on the bike then maintain a strong output on the run.
- Every 6mins for 30mins
- 4 Rounds
200m Bike Sprint
- Every 7mins for 28mins (4rds)
80% Bike erg in remaining time.
(there is no rest here, the bike is your “active recovery”. Bike until the 7min interval then repeat the 1km run.
Aerobic Capacity Workout 2
- 5x 600m RUN w/ 3 minutes rest between sets. You should aim to hit you estimated heart rate at your lactate threshold for each bout of effort
- 400m warm up, then 3x 800m. Rest 1min 30 seconds between each run. 400m cool down
- 2 sets Run 1000m – Rest 2min – Run 800m – Rest 1:30 – Run 600m Rest 3min. Repeat.Aim to increase pace across your efforts.
Then aim to increase pace in 2nd round compared to all first round efforts.
- 4 x 4min Max Distance Run. 4min Rest. (do this with a partner)
Anaerobic Threshold (AT) Training
These programs are all designed to develop and increase your anaerobic threshold to allow you to produce greater intensity for longer durations. All the workouts below are most effective when working at your predicted heart rate at lactate threshold. Use the rest to lower the HR back down. Select your own combination of the workouts provided below and try to complete 1-2 AT training sessions per week.
For this series, do only one part per session (ie. Week 1 – 3a, Week 2 – 3b…).
90s ON 90s OFF x 12 on BIKE or SKI
120s ON 120s OFF x8 on SKIor BIKE
3min ON 3min OFF x5 BIKE or SKI
Power Development Sprints
Add this to the end of your strength session to develop maximal power output.
- SKI ERG 100 Strokes for Max Distance
- Bike 30s Max Wattage 90s rest (Repeat 5 times)
- 30 metre Skill Mill Push (20kg for ladies, 40kg for gents) for Max Wattage (repeat 4 times)
As this type of high volume, high intensity training can apply a heavy stress on the body it is VITAL to ensure that your body is recovering well through quality sleep, great nutrition, and a complimentary recovery protocol to ensure you avoid injury. ALWAYS listen to your body and never train through genuine pain – there is a big difference between feeling the ‘hurt’ or ‘discomfort’ of a solid session, but you shouldn’t push your body beyond pain.
Follow this suggested protocol to compliment your recovery on your off days or >4hr after a strength session.
Sauna 15min as hot as you can handle -> (rinse off) 2 minutes ice bath (you will achieve greater results if you gently move within the ice bath during the 2 minutes) -> 2 minutes at room temperature/ cold shower to rinse off Repeat 2-3 times